November 15, 2019

Sleep Deprivation: The Causes and the Solutions

For many career women, the biggest concern about sleep deprivation is the negative impact it can have on their work. It’s also important to be aware of the detrimental effect a lack of sleep can have on health, relationships and happiness. Sleep deprivation is a serious issue and should not be brushed aside.

What is causing your sleep deprivation? Finding a solution to common causes can help improve your life and, subsequently, your career. If these solutions are ineffective for you, make an appointment with your doctor.

  1. Snoring

Snoring, whether your own or someone else’s, is an extremely common cause of sleep deprivation. It’s important to determine whether the snoring is caused by a serious condition called sleep apnea, where you temporarily stop breathing throughout the night. If the snoring is not caused by sleep apnea, it could be the result of a blocked or stuffy nose or vibrations in the palate or uvula. Laser and radio frequency procedures are available to help treat snoring caused by these conditions and are quite effective.

  1. Alcohol

Many people rely on a “nightcap” before bed, with the idea that it will help them nod off to sleep. The truth is that alcohol can actually have the opposite effect. Although you may feel tired initially, you may wake up only a few hours later, unable to get back to sleep. If the sleep loss isn’t connected to the alcohol, you may try again the next night, perpetuating a cycle. If you are having trouble sleeping, especially with early waking, and you are in the habit of drinking a nightcap, stop. Although it may take a little longer to get to sleep, once you fall asleep you will sleep deeper and get more rest.

  1. Medication

Some medications can cause sleeplessness. Even some herbs and vitamins can cause a problem. Don’t just stop taking your medications, though. Take a list to your doctor and find out if any could be the culprit. The solution could be to switch to a different type of medication or to change the time of day the medication is taken. If you suspect a vitamin or an herbal remedy, test by removing one remedy at a time for a few days.

  1. Exhaustion

How many times have you felt tired to the bone and fallen into bed only to toss and turn all night? Exhaustion is often due to stress in the body and can stimulate adrenaline, making it impossible to sleep. For this same reason, exercise should not be done right before bed. Your body is all wound up and ready for action. If you have a stressful job, the solution for this can be challenging. Make sure to take vacations to unwind, and call in if you are sick so that you don’t wear out your body. Taking up an activity like yoga can also help your body relax and unwind.

  1. Pets

Are you letting your pets sleep with you? Even if you don’t completely wake up, pets shifting and moving in the night may jostle you out of the deep sleep your body needs to renew. Additionally, you may have allergies that you aren’t even aware of, causing you to get stuffed up in the night and making it difficult to breathe. Kicking your beloved dog or cat out of your bed may seem harsh, but it’s a small price to pay for good sleep. While creating a sleeping space for them in your room may seem like a good solution, they are apt to wind up back on your bed. When you first change the sleeping rules you can expect a few sleepless nights until they get used to the new arrangements, but after that you should be much more comfortable.

6. Financial Worry

If you have problems with your finance this can cause you to lose sleep. If you have debt collectors calling at your house or are behind on your mortgage payments then this can be a great cause of worry. Most financial problems can be worked out and it is best to address them head on rather than leaving them to fester. One worrying trend if payday loans which can be very difficult to get out of the cycle of debt and charges can soon mount up. You still have options and should speak to citizens advice or similar organizations and get some help.