10 Signs of Lack of Sleep or Why You Can’t Sleep Off on the Weekend

Forget about sleeping the week ahead over the weekend, or sleeping on vacation. Now I’m going to break down why you’re not sleeping well, and tell you how to get out of the vicious cycle (get ready for the fact that this will not be easy, especially for workaholics).

10 Signs You’re Sleep Deprived

You wake up feeling tired.

It may seem obvious, but if you wake up every morning and feel tired, whether you’ve had five hours or nine hours of sleep, you probably don’t have enough sleep.

The body does not have enough time to fully recover and rest, and constant changes in sleep patterns do not allow it to adapt.

Are you addicted to sugar and caffeine?

If you have strong cravings for sugar and caffeine, it may be due to lack of sleep. Your body wants to get a stimulating effect from these substances in order to continue to work further.

Problems with concentration

When you are very tired, it can be difficult for you to concentrate, and you start making stupid mistakes at work. Researchers have found that after a sleepless night, you are essentially operating at the same level as an intoxicated person.

Lack of sleep leads to a slow reaction. According to the results of scientific experiments, lack of sleep affects speed earlier than accuracy (both physical and mental). In addition, it has been shown to lead to poor decision making and excessive risk taking.

Frequent colds

Poor immunity can also be caused by lack of sleep. According to some reports, people who sleep less than seven hours a night are almost three times more likely to catch a cold than those who sleep more than seven hours.

The number of infection-fighting white blood cells decreases, and the remaining ones become less effective.

Constant feeling of hunger

Sleep-deprived people have higher-than-usual levels of ghrelin, the hunger hormone. Because of this, snacking becomes more frequent and cravings for carbohydrate foods increase.

You gain weight

Due to increased levels of ghrelin, the hunger hormone, a sleep-deprived person is at greater risk of obesity.

You feel more clumsy than usual

When we get tired, our reflexes become dull, so our sense of balance and depth perception are also weakened.

In addition, there are problems with focus, slow reaction speed, that is, you, for example, will not be able to catch an egg carton before it hits the floor (and normally you probably could).

Your eyes are constantly wet

If you cry a lot, become more sentimental and your mood is constantly spoiled, this may be due to lack of sleep, as it affects hormone production and the brain’s ability to cope with emotional experiences.

You have lost your sex drive

Fatigue can reduce sex drive due to low energy levels and increased levels of cortisol, the stress hormone.

Worsening medical problems

Diabetics and hypertensive patients may not feel any improvement in their condition due to lack of sleep. The former even become less sensitive to insulin.

How to start improving sleep from tonight?

Here are some good habits you should adopt to improve your chances of getting a good night’s sleep.

Turn off your TV/computer/smartphone one hour before going to bed. Technique excites the brain and does not contribute to falling asleep. Reading also stimulates the central nervous system.

Hasn’t it happened to you that, having decided to read only one chapter before going to bed, you read until two in the morning? What to do: lie down and try to relax ─ sleep will come by itself.

Create a sleep ritual

Yes, just like when I was a kid. Give yourself at least half an hour to calm down. You can listen to relaxing music and mentally sum up the day. Don’t waste that time doing housework or watching TV shows (which, as we’ve found out, are especially bad).

Take a hot bath

Nighttime sleep is usually preceded by a drop in body temperature. If you lie in a moderately hot bath, artificially raising your degree, then returning to a cool bedroom will help your body regulate body temperature faster and fall asleep faster.

Dine on a special menu

Warm skim milk (organic is best) and bananas promote good sleep. Both stimulate the production of natural chemicals that promote relaxation and sleep due to the calcium they contain.

In addition, these products contain tryptophan, which is converted in the body to serotonin, which causes a feeling of drowsiness.

Skimmed milk is better than whole milk because the latter puts a strain on the digestive system, thus keeping us awake at night.

Nuts such as Brazil nuts and walnuts also induce sleep due to the abundance of protein, potassium and selenium and help the body produce melatonin, a natural sleep hormone.

Kale and spinach are also rich in calcium and stimulate the production of tryptophan and melatonin. Chickpeas (the main ingredient in hummus), shrimp, and lobster are great sources of tryptophan.

Almonds are rich in magnesium, essential for a good night’s sleep. If the level of this element is low, it will be difficult to fall asleep. To solve the problem, you can take magnesium in the form of supplements.

Drink the right drinks

And lettuce contains lactucaria, which has sedative properties and helps to relax the brain.

You can make tea from a few of its leaves by boiling them in hot water for 10-15 minutes and drinking them before bed. Sleepy and chamomile tea.

It contains glycine, which relaxes the nerves and muscles and acts as a mild sedative, as well as reducing anxiety.

A little honey added to this tea will only enhance the effect, as it will increase the levels of insulin and tryptophan. Passionflower tea has also been proven to promote good sleep.

Explore Alternative Sources of Help

Some people find that acupuncture, Ayurveda, or traditional Chinese medicine help restore the sleep cycle. Acupuncture is believed to increase melatonin levels in the body.

According to traditional Chinese medicine, insomnia is due to weak kidney energy and insufficient work to restore them. According to Ayurveda, insomnia is often caused by Vata imbalance.

Vata regulates breathing and blood circulation. One of the methods of treatment is the Ayurvedic abhyangu massage, which is the rubbing of oils on the head and legs.

For more detailed recommendations, it is best to contact specialists practicing in these areas.

Avoid caffeine, sugar and alcohol

Caffeine and sugar should not be consumed at the end of the day as they are the latest evidence to cause restless sleep.

If you’re having trouble falling asleep, consider setting a time limit of 2:00 p.m. beyond which all caffeinated drinks are excluded.

Some believe that alcohol helps them sleep soundly, but in fact it leads to less effective recovery during the night’s rest. The body does not relax well, and the next day you feel tired.

This is because alcohol upsets the balance of chemicals in the brain that are needed to get deeper sleep phases. Brain waves increase from small in the first stage to slow in the fourth.

The fourth stage is the deepest phase of sleep, thanks to which we feel rested and refreshed the next day.

After the alcohol is eliminated during the night, our fifth stage—known as REM sleep or REM sleep—increases by reducing the fourth.

During this period, the level of brain activity is very high. Although this stage is associated with dreams, it is still a lighter type of sleep that is not as refreshing as that which occurs in the fourth phase. It can affect our performance and mood for the next day.

Use aromatherapy the right way

A little lavender oil on your pillow is relaxing, but a lot of lavender oil is stimulating, so use it sparingly.

Make a bed upgrade

If your mattress and pillows are worn out, or if your bed is over 10 years old, buy a new one as soon as possible.

Research has shown that a new bed may be more effective than sleeping pills and can extend a full night’s sleep by up to 42 minutes.

Put away the clock

Do you have a digital clock in your room? You will have to turn them off, just like your phone. They emit electromagnetic waves that can interrupt sleep.

Consider also turning off your Wi-Fi router for the same reason (or at least put your mobile phone on airplane mode).

Plus, make sure your room is dark and quiet enough, and buy a sleep mask and earplugs if needed.

Go to bed and get up at the same time

Try to sleep the same number of hours each night, even on weekends if possible. Then your body will know when it needs to release hormones and recover, and will not get confused due to too frequent violations of the regime.

Falling asleep today at 11:00 pm and tomorrow at 3:00 am can trigger the mini-jet lag that occurs after flying across multiple time zones.

That is, you will be missing the fourth phase of deep sleep, and this can affect your energy, mental performance and decision making throughout the next day.

It may seem boring, but adjusting your sleep routine is a great way to restore vitality.

Fall asleep soon

When you spend the night without sleep and tossing and turning in bed, psychologically, it can negatively affect your attitude towards the bed.

So try to fall asleep within 20 minutes, and if you can’t, get up, read something soothing, or do something while sitting until you feel sleepy.

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