Sleep deprivation can cause a slew of different side effects, and none of them are good. It can affect mood, the ability to perform even the simplest of tasks, and the overall condition of your body. It can also open the doors to stress and a low immune system, inevitably resulting in illness.
However, there are some simple things that you can try if you are struggling with the prospect of going to sleep and are feeling some of the negative effects of sleep deprivation.
#1 Reduce the amount of screen time before bed
The blue light that is emitted from TVs, tablets, computers, and even smartphones is a stimulant. Looking at these devices before bed can actually keep the mind too active to sleep.
It is therefore a good idea to allow a bit of time after switching off your devices before going to bed. Although it can be difficult at first to do this, the effects are highly beneficial.
#2 Having the right bedding
You should ensure that you have the right bedding. Pillows and mattresses play their part in being relaxed and allowing quality sleep to happen. The wrong pillows can cause soreness to the neck and shoulders and keep you tossing and turning all night. This can also happen with the wrong mattress. You should ensure that you have the correct firmness and composition for the way that you sleep. If you feel that you have the wrong mattress, you should look to obtain the right one, as this could be the main reason you cannot sleep.
When sourcing your new mattress be sure to do your research so that you understand what you are looking for. Look to reputable brands that will provide a quality product rather than cheap, low-quality mattresses. It is likely that you will have to find a shipping company to either deliver your new mattress or take away your old one, and you should ensure that the mattress shipping company you choose is experienced with this sort of shipment. Receiving a mattress that is damaged in transit is not good for you and can cause even more stress and sleeplessness.
#3 Ensuring the correct sleep environment
You should also ensure that you have the right sleeping environment for you. Everyone differs as to what conditions they feel the most comfortable. Some like it cool, whereas others prefer it to be warm and cozy.
Ensure that you have enough ventilation, either fresh air or temperature can play a large part in getting your body to relax enough that sleep takes hold.
You should also make sure that you are cutting out as much light as possible. This is because the human race is meant to sleep in the dark, so the body releases melatonin when the sun goes down and it gets dark to help the body relax and induce sleep.
However, the body suppresses this when it is light, inducing the body to stay awake. If your body is out of this balance, you may find that cutting out the light at night helps.
#4 Performing breathing exercises before sleep
Although plenty may scoff, performing breathing exercises can actually help the body relax and therefore help sleep take hold. This is because slow, steady deep breathing lowers the heart rate, pulls oxygen deep within the body, and helps your muscles relax.
You can do this by listening to soft music if that is what you want, or just lying in the dark when you get into bed, clearing your mind, and concentrating on your breathing for a couple of minutes or so.