Strategies For Coping With Sleep Deprivation

Sleep is a basic human need, as important as eating, drinking, and breathing. However, in today's busy world, it's common to have to get through the day on too little sleep. Sleep deprivation can have a major impact on your health and well-being, affecting your energy levels, mood, and ability to concentrate. It can also lead to more serious issues such as weight gain, high blood pressure, and even contribute to mental health problems like anxiety and depression. So, what can you do if you haven't had enough sleep? Well, there are several strategies you can try to help you get through the day and improve your sleep in the future.

Caffeine, but in moderation

If you're feeling sleep-deprived, a cup or two of coffee earlier in the day can help you feel more energised. However, it's important to remember that caffeine should be consumed in moderation. While it can give you a temporary energy boost, excessive caffeine intake can lead to problems such as jitters and insomnia.

According to sleep disorders expert Joyce Walsleben, PhD, of the NYU School of Medicine, caffeine can help when you need an energy boost, but it's important not to overdo it. Two cups of coffee, for example, will provide a noticeable increase in alertness. However, drinking more than that is unlikely to make you more alert, especially if you're already a regular consumer of caffeinated beverages.

Jeffrey Durmer, MD, chief medical officer at FusionSleep Center in Atlanta, explains that this is due to brain chemistry. When you're sleep-deprived, sleep hormones collect in the brain, and excessive caffeine intake won't stop that process. On the contrary, too much caffeine can lead to negative side effects such as jitters.

It's worth noting that caffeine is not a substitute for a good night's sleep. While it can help you get through the day, it doesn't replace the restorative benefits of sleep. Additionally, if you find yourself relying heavily on caffeine to stay awake, it may be a sign of a sleep disorder, and you should consider consulting a doctor.

To avoid disrupting your sleep, it's best to avoid caffeine after 3 pm or 4 pm. Instead of reaching for another cup of coffee, try sticking to plain black or green tea.

While caffeine can provide a temporary boost, it's important to remember that it's not a long-term solution for sleep deprivation. Getting enough high-quality sleep is crucial for maintaining your health and well-being.

Avoid sugar

Sleep is foundational to health and wellness. When you're tired, you may be tempted to reach for a candy bar, but sugar will only give you a quick energy boost that will inevitably lead to a crash later. Here are some reasons why you should avoid sugar when you haven't had enough sleep:

Sugar reduces sleep quality

Consuming more sugar is linked to more restless, disrupted sleep. A 2016 study found that participants who consumed diets with more sugar took longer to fall asleep and spent less time in deep, slow-wave sleep. This sleep stage is essential for the body's physical restoration and healing, maintaining a healthy metabolism, and supporting immune function. Additionally, the excess energy produced by the conversion of sugar can make you feel overstimulated and restless.

Sugar stimulates cravings

Eating sugar activates the brain's reward circuitry and releases dopamine, a hormone that delivers powerful feelings of pleasure and satisfaction. The more sugar we eat, the less sensitive our brains become to dopamine, leading to a need to eat more sugar. This can set off a cycle of disrupted sleep and overstimulated appetite that is tough to break and can lead to weight gain, as well as pre-diabetes and diabetes.

Sugar increases inflammation

Poor sleep, including getting too little or too much, increases chronic inflammation, which is a significant contributor to disease. Diets high in sugar increase chronic inflammation by contributing to the formation of harmful biochemical compounds and spiking inflammation in the gut. Inflammation can also make it harder to fall asleep and sleep soundly, as it is associated with higher levels of cortisol, a hormone that stimulates alertness and can contribute to feelings of psychological stress.

Sugar hurts a healthy gut

A diet high in processed sugars and fats causes unhealthy changes to the composition of our gut microbiota and the strength of the intestinal wall, which can lead to inflammation and disease. Additionally, a diet high in sugary foods may lead to weight gain and nutrient deficiencies, as people may be consuming fewer essential nutrients.

Practical tips to avoid sugar when sleep-deprived:

• Control your stress and be mindful of what you consume.
• Limit alcohol intake at night, as some drinks contain large amounts of sugar.
• Avoid processed, refined, or added sugars, as they are detrimental to the gut microbiome and increase the risk of poor mental health and neurodegenerative diseases.
• Opt for whole foods with natural sugar content, such as small servings of berries or dark chocolate.
• Pair sugar with nuts like almonds, walnuts, pistachios, or cashews, which contain magnesium and zinc that promote better sleep.
• Be mindful of the foods you keep in your home and stock up on fresh, unprocessed foods.
• Choose fiber-rich fruit over foods with high added sugars, as fiber takes longer to digest and promotes satiety.

Exercise

Benefits of Exercise for Sleep

Regular exercise can improve your sleep in several ways. Firstly, it increases the production of melatonin, a hormone that regulates sleep-wake cycles, helping you fall asleep faster. Secondly, physical activity reduces stress, a common impediment to falling and staying asleep. Exercise also improves your mood and increases enthusiasm for physical activity, creating a positive feedback loop. Additionally, exercise helps regulate body temperature, which is necessary for falling asleep.

Timing of Exercise

The timing of your workouts in relation to bedtime is crucial. Some people may find that exercising too late in the day or close to bedtime interferes with their sleep. This is because aerobic exercise causes the body to release endorphins, creating a level of brain activity that may keep some individuals awake. Therefore, it is recommended to exercise at least 1-2 hours before bedtime to allow endorphin levels to decrease and give the brain time to wind down.

Exercising earlier in the day can also help facilitate sleep by raising your core body temperature and then allowing it to drop 30-90 minutes later, which helps facilitate sleepiness. However, the impact of exercise timing varies from person to person. Some people may find that the time of day they exercise doesn't affect their sleep quality.

Intensity of Exercise

Moderate-intensity exercise is generally more effective than vigorous exercise in improving sleep quality. Vigorous evening workouts, especially if they are less than an hour before bedtime, can negatively impact sleep. On the other hand, light exercises of 10 minutes per day can improve sleep quality.

Frequency and Consistency of Exercise

Consistency in your exercise routine is key to reaping the benefits for your sleep. Regular physical activity can improve sleep efficiency and overall sleep satisfaction. It is recommended that adults engage in at least 30 minutes of moderate-intensity aerobic exercise, such as power lifting or active yoga, at least 3-6 times a week.

Research on Exercise and Sleep

Research supports the positive impact of exercise on sleep. Studies have found that adults who exercised for at least 30 minutes a day slept an average of 15 minutes longer than those who did not. Other studies have shown that exercise can help reduce sleep disorders such as insomnia, daytime sleepiness, and sleep apnea.

In summary, exercise is a powerful tool for improving sleep quality. By understanding the relationship between exercise and sleep, you can optimize your workout timing and intensity to enhance your sleep and overall well-being.

Maintain a sleep schedule

Maintaining a sleep schedule is crucial for your health and well-being. Here are some detailed tips to help you establish and maintain a consistent sleep schedule:

Stick to a Schedule

Go to bed and wake up at the same time each day, even on weekends. Maintaining a consistent sleep schedule is essential for regulating your body's internal clock, known as the circadian rhythm, which dictates your sleepiness and alertness throughout the day. Aim for seven to nine hours of sleep per night, which is the recommended amount for adults.

Gradual Adjustments

If you need to adjust your sleep schedule, make gradual changes. Start by shifting your bedtime earlier by 15 to 20 minutes, and then gradually add another 20 minutes after a few days. This gradual approach will help your body adjust to the new sleep schedule without causing fatigue and disrupting your natural circadian rhythm.

Bedtime Routine

Establish a quiet, steady bedtime routine to signal to your body that it's time to wind down and prepare for sleep. This routine can include activities such as reading, light stretching, or listening to soothing music. Avoid stimulating activities and screens close to bedtime, as the blue light emitted by electronic devices can interfere with melatonin production, a hormone essential for regulating sleep.

Daytime Habits

Get frequent sunlight exposure during the day to support a healthy circadian rhythm. Sunlight exposure will help you feel more alert during the day and promote sleepiness at night. Additionally, regular physical activity, especially aerobic exercise, can improve your sleep quality and contribute to a normal sleep schedule.

Avoid Sleep Disruptors

Avoid consuming caffeine close to bedtime, as it can remain in your system for hours and disrupt your sleep. Similarly, alcohol consumption before bed can lead to poor sleep quality. Instead, opt for relaxing bedtime rituals like meditation or reading to prepare your body and mind for a restful night's sleep.

By following these tips and maintaining a consistent sleep schedule, you'll be well on your way to improving your sleep hygiene and overall well-being.

Seek professional help

If you've tried improving your sleep habits and are still struggling to get a good night's rest, it might be time to seek professional help. Sleep is essential for maintaining your physical and mental health, and chronic insomnia can take a serious toll on your quality of life. Here are some steps you can take to get the help you need:

Consult a doctor:

Speak to your doctor about your sleep issues. They will be able to provide guidance and recommend treatments to improve your sleep. Before your appointment, it's a good idea to track your sleep habits and take note of any questions or concerns you may have. This information will help your doctor understand your specific situation and make more informed suggestions.

Consider behavioural therapy:

Your doctor may recommend behavioural therapy, such as cognitive behavioural therapy (CBT), to address your insomnia. CBT can help you identify and change negative thoughts and behaviours that may be impacting your sleep. It is often recommended as a first-line treatment for insomnia, as it is a safe and effective approach.

Explore medication options:

In some cases, your doctor may prescribe medication to help restore healthy sleep patterns. However, medication should be used with caution and under the supervision of a medical professional, as it can have side effects. Always discuss the potential benefits and risks with your doctor before starting any new medication.

Visit a sleep specialist or sleep disorder centre:

If your insomnia persists, your doctor may refer you to a sleep specialist or a sleep disorder centre. These specialists can conduct an overnight sleep study to monitor and analyse your sleeping patterns, allowing them to provide tailored advice and treatment options.

Address any underlying health conditions:

Chronic insomnia can be linked to various physical and mental health conditions, such as depression, anxiety, and cardiovascular issues. It's important to address these underlying conditions with the help of your doctor or a mental health professional. Treating these conditions may also improve your sleep quality.

Remember, you don't have to struggle with sleep issues alone. Seeking professional help can provide you with the tools and support you need to achieve better sleep and improve your overall health and well-being.

Frequently asked questions