The world is filled with advice on how to achieve a good night’s sleep, but there are times when getting adequate rest is simply not possible. Whether you suffer from a sleep disorder, work irregular shifts, or have a toddler who frequently wakes up throughout the night, being told how to sleep well can be frustrating. Furthermore, even though you may feel exhausted all day, the allure of watching another episode of your favorite TV show can often outweigh the desire to go to bed.
But how can you tell if you’re sleep-deprived? For some individuals, it may be blatantly obvious, while for others, it may not be as clear. According to Russell Foster, a professor of circadian neuroscience at the University of Oxford, there are three signs that indicate you may not be getting enough sleep: feeling unproductive during the day, oversleeping on free days, or experiencing the urge to take a nap. Guy Meadows, the founder of the Sleep School, recommends asking yourself if you wake up feeling refreshed, with enough energy to effectively carry out your daily tasks and maintain a positive emotional outlook.
Fortunately, there are strategies you can implement to help cope with sleep deprivation. While caffeine can enhance alertness, excessive consumption can result in jitters. Ian Walshe, a senior lecturer at Northumbria University who specializes in sleep, exercise, and nutrition, advises moderation when it comes to coffee consumption. Meadows suggests switching to decaf or herbal alternatives after consuming two to three cups of caffeinated beverages before midday, as excessive coffee intake later in the day may disrupt sleep.
When faced with a night of little sleep, it can be tempting to reach for sugary treats. However, Rosemary Martin, a registered dietitian, emphasizes the importance of starting the day with a balanced and plant-packed breakfast. Martin recommends including wholegrain carbohydrates, fruits or vegetables, protein, and healthy fats in your morning meal. Oat porridge with soya milk, berries, and nuts, or scrambled tofu on wholemeal toast with tomatoes, spinach, and avocado are excellent choices. Nuts, in general, are also a healthy option.
Feeling hungry when tired is not uncommon, and it can be attributed to an imbalance in appetite hormones caused by lack of sleep. Ghrelin, the hormone responsible for hunger, increases, while leptin, the hormone that signals fullness, decreases. This combination makes it difficult to control food intake and establish satiety. Additionally, poor sleep often leads to unhealthy food choices, creating a cycle that further disrupts sleep due to the stimulating effects of sugary junk food. To counteract this, Martin suggests consciously selecting high-fiber foods, such as whole grains, beans, fruits, and vegetables, as they create a feeling of fullness while limiting overall energy intake.
Napping can offer some relief, but it is essential to be mindful of the duration. Foster recommends a 20-minute nap after lunch to enhance cognitive performance during the latter half of the day. However, he advises against extended napping, as it may result in falling into a deeper sleep cycle. For those who suffer from chronic tiredness, a two-hour nap can be beneficial.
Sleeping in on weekends can disrupt your sleep schedule, making it more challenging to wake up on Mondays. Foster recommends maintaining a regular sleep routine to establish consistency. Additionally, waking up early allows for exposure to crucial morning light, which boosts serotonin levels, enhances mood, and synchronizes the body’s internal clock with the current time zone. Setting an alarm clock and spending time outdoors or near a window can help achieve these benefits. In winter, when natural light may be limited, using a light box can be beneficial.
Light therapy has proven to be effective, particularly in winter months. Meadows attests to the positive effects of light therapy, and he personally incorporates it into his daily routine. Taking advantage of daylight by spending at least 10 minutes outside can significantly impact overall well-being.
Motivating oneself to exercise can be challenging when feeling exhausted. However, it is essential to listen to your body’s needs and avoid strenuous workouts. Sarah Overall, a personal trainer, suggests engaging in gentle activities like walking in the fresh air or practicing yoga or pilates. Tom Cowan, an exercise physiologist, echoes this sentiment, recommending activities such as tai chi or gardening, which limit intensity and duration.
Exercise is often mistaken as a remedy for tiredness; however, sleep is the crucial time for growth and recovery. Therefore, exerting excessive effort at the gym when sleep-deprived can be counterproductive.
When seeking an instant energy boost, specific foods are not the answer, according to Martin. Instead, she emphasizes the significance of overall dietary choices for maintaining energy and focus. Overall suggests a lunchtime run as a means to enhance alertness and cognitive performance in the afternoon. Aerobic exercise increases blood flow and oxygen to the brain, resulting in improved cognitive efficiency. Alternatively, a brisk walk or cycling can achieve similar benefits.
Finally, a lack of sleep can have adverse effects on health; however, individuals can take steps to mitigate the consequences by implementing various strategies discussed throughout this article. By prioritizing adequate sleep, practicing healthy eating habits, utilizing light therapy, engaging in appropriate exercise, and making conscious choices, the negative impact of sleep deprivation can be minimized.
Denial of responsibility! VigourTimes is an automatic aggregator of Global media. In each content, the hyperlink to the primary source is specified. All trademarks belong to their rightful owners, and all materials to their authors. For any complaint, please reach us at – [email protected]. We will take necessary action within 24 hours.
