Sleep deprivation is a condition that occurs from not getting enough quality sleep. This has risen recently, with over 7.5 million people averaging less than five hours a night. Sleep is an essential pillar of good health and well-being, so not getting enough is not sustainable. If you are experiencing this, you are in the right place. Read on to discover the causes and effects of sleep deprivation and, most importantly, the ways you can improve it.

What causes sleep deprivation?

The condition can be caused by a range of different factors, here are some of the most common culprits that could be zapping your sleep. Identifying the primary cause of sleep deprivation is the first step towards getting bedtime back on track.

Lifestyle choices

While we may all naturally be night owls or early birds, not getting a solid recommended 7-9 hours of sleep a night can affect us all. If you choose to stay up late and still get up early, over time, you will develop an unhealthy sleep routine that is not sustainable. Whether it’s overworking, eating too late or one too many episodes of Netflix keeping you up past bedtime, your lifestyle choices can be getting in the way of the duration and quality of your kip. What you do in those last two hours before hitting the hay can greatly impact how deeply you sleep; this is something to become aware of.

Sleep hygiene

Sleep hygiene can be a broad topic, though it covers the habits that can affect our sleep and our sleeping environment. You may not think about how your day can affect bedtime, though everything from how much caffeine you drink, the times you eat and whether you work out can impact the quality of your shut-eye. Light exposure and the temperature you sleep at can also play a role in how you sleep, as can the comfort and quality of your pillow, mattress and bedding. Learning more about sleep hygiene and ways to improve is crucial to enjoying the deep, restorative rest you need to thrive.

Medical conditions

Various medical conditions can affect how many hours you sleep, from sleep apnea and allergies to anxiety. You should always speak to your doctor to see if there are ways that you can reduce your symptoms to improve your sleep. Getting enough quality kip is essential to helping your mind and body recover and replenish so you feel ready to take on the day.

What are the effects of sleep deprivation?

Sleep deprivation can have various effects on both physical and mental well-being and can affect us all differently. If you are regularly not getting enough sleep, here are some of the ways you may feel it:

These are just some of the ways lack of sleep can affect your health. The good news is there are ways to develop a better sleep routine and wake up feeling like you again. Here are some gentle ways to tackle sleep deprivation and improve your well-being.

How to tackle sleep deprivation

Perfect your sleeping environment

Optimizing your snooze environment is one of the best, most enjoyable ways to get more sleep. Start with your bed. Having comfortable, supportive pillows and a high-quality mattress are key to keeping you aligned throughout the night and sleeping comfortably. Our Hybrid Bamboo Pillows and Bamboo Mattress provide orthopaedic grade support for your pressure points, with just the right amount of cushiony comfort, making them ideal for all sleepers. If you are not ready to switch your mattress, our Bamboo Memory Foam Topper provides an easy, affordable way to add an indulgent layer of comfort and support to your bed.

Temperature control

The temperature of your bedroom is also key to getting a good night’s sleep, set your thermostat to 18.5 degrees. If you struggle with overheating, our thermoregulating bamboo bedding can help keep bedtime cool and fresh. The breathable fabric is moisture-wicking and insulating for the freshest summers and cosiest winters. Looking forward to bedtime starts with having a bed you love and can’t wait to jump into.

Adjust your routine

This one may be a challenge at first, though adopting a new sleep routine is crucial to upping your hours of quality kip. Make bedtime a priority. Set a time for going to bed and waking up each day and stick to it. Allowing yourself to unwind for an hour or two before bed with a hot shower, a good book and no screen time will help you drift off more quickly with less on your mind. Your well-being will thank you for taking more rest, and you will feel far more productive after a good night’s sleep.

Resolving sleep deprivation may take time, though embracing good sleep hygiene and looking and making gentle changes to your lifestyle choices can have an amazing effect on your well-being and lead to a long-term healthy relationship with sleep that will keep you at your best.

FAQ

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Snoring – it’s probably one of the most annoying things to contend with as you try to drift off at night. Sleeping next to somebody who snores can prevent you from actually falling asleep, leading to frustration and tiredness. In order to try and combat some of that frustration, we’re sharing everything you need to know about snoring: being informed on the matter might help!

What is snoring?

This is a rumbling or snorting sound that occurs when somebody is asleep; it happens because the soft tissue in your nose and throat flutters as you breathe, vibrating with the air that flows through it. Most people will snore from time to time, especially if they have a cold or have been drinking alcohol in the evening. However, for some people, it’s much more of a chronic problem – and it’s not just the snorer themselves that suffers.

What causes snoring?

As mentioned, being drunk or full of cold can cause you to snore intermittently. There are various other common causes, though. Some of these include:

• Being overweight: Excessive weight can contribute to snoring by increasing the amount of fatty tissue around the neck and throat. This can put pressure on the airway, causing it to narrow and resulting in snoring.
• Taking sedatives or heavy sleeping medication: The consumption of sedatives can relax the muscles in the throat and tongue, leading to increased snoring. These substances can contribute to further airway obstruction during sleep.
• Sleeping position: Sleeping on your back can increase the likelihood of snoring. In this position, the tongue and soft tissues in the throat may collapse backwards, partially blocking the airway and causing snoring.
• Old age: As individuals age, the throat muscles may become weaker and lose their tone. This can increase the likelihood of snoring. Additionally, genetic factors can influence the anatomy of the airway, making some individuals more prone to snoring.
• Sleep Apnea: Snoring can be a symptom of sleep apnea, a sleep disorder characterized by pauses in breathing during sleep. Sleep apnea is often accompanied by loud snoring and can have serious health implications if left untreated.
• Smoking: Smoking irritates the airways and causes inflammation, which can lead to snoring. The toxins in cigarette smoke can also damage the respiratory system and contribute to the development of various breathing disorders, including snoring.

What are the risks associated with snoring?

While snoring in itself is an issue, it can also lead to problems further down the line. The annoying habit has actually been found to have increased the risk of health problems such as a stroke; snoring increases the risk of carotid atherosclerosis, which is where arteries in the neck narrow due to a fatty deposit known as plaque. This can then cause you to have a stroke.

The issue can also cause an irregular heartbeat, known as an arrhythmia. Further down the line, arrhythmias can lead to a lack of blood flow to other organs – this impacts the way you’re able to function.

How does snoring impact your partner?

How can you prevent or stop snoring?

From being mildly annoying to downright harmful, snoring affects people differently. There are a variety of ways in which you can help prevent the issue, leading to a better night’s sleep for you and whoever you share your bed with.

Lifestyle changes

The first way to help yourself stop snoring is to make small lifestyle changes and see if this improves matters. Some things to try are:

• Quit smoking
• Cut down on alcohol
• Avoid sedatives or heavy sleeping medication
• Try to sleep on your side
• Lose weight

Shop-bought products

There is also a range of products you can buy over the counter to help prevent the problem. These include:

• Nasal strips
• Mouth pieces
• Nose clips
• Purifying nose plugs
• Chin straps

They are designed to be comfortable and help you stop snoring without causing pain or discomfort. You should also ensure you have a comfortable mattress which limits motion transfer, such as the Panda London Bamboo Hybrid Mattress – with 1,500 springs to isolate movements and ensure your body is aligned, it is the perfect option to encourage a comfortable night’s sleep with less disturbance! Pair this with a pillow that properly supports your neck and head, and you should be able to breathe much easier as you snooze.

Surgery

If your chronic snoring doesn’t go away with lifestyle changes and over the counter purchases, then it might be time to consider medical help. While not particularly common or accessible, there are a few different surgeries which can be done to help you…

• A reconstructive surgery to stabilise the structure of the back of your throat
• Nerve implantation surgery which stimulates the tongue to contract and move to help you breathe easier
• Nasal obstruction removal surgery, which increases airflow through the nose

Of course these surgeries are a last resort, and should be thoroughly researched and considered.

Some more reading

If you want to know even more about snoring, here are a few things you might find interesting!

• Snoring
• How to Stop Snoring
• Why Do People Snore?

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Sleep apnea has become increasingly common over the last few years and can really get in the way of a good night’s sleep. Understanding this sleep disorder is the first step towards managing the symptoms. Here we take a look at different types of sleep apnea affecting over 100 million people globally, providing simple tips on how you can improve sleep quality and start feeling like you again. Get comfy and let’s dive right in.

What is Sleep Apnea?

Sleep apnea is a sleep disorder that is essentially when your breathing stops while you sleep. This can be very distressing, disrupting sleep quality and impacting your well-being on various levels. The main types of sleep apnea are the following:

Obstructive sleep apnea

Obstructive sleep apnea (OSA) is the most common. It is characterized by repeated upper airway blockage during sleep, leading to interrupted breathing and symptoms such as loud snoring, daytime sleepiness, and health risks.

Central sleep apnea

Central sleep apnea (CSA) is a sleep disorder where the brain fails to send proper signals to the muscles that control breathing during sleep. It can cause pauses in breathing and disrupt sleep.

Treatment-emergent sleep apnea

This is a less common form and refers to the worsening or development of sleep apnea symptoms despite receiving treatment, such as PAP therapy. It may be caused by various factors and may require adjustments to treatment settings or addressing underlying health conditions.

What are the symptoms of sleep apnea?

Whichever type of sleep apnea you experience can cause distress about falling asleep and zap the joy out of bedtime. To get a diagnosis of this disorder, it is best to consult a medical professional though these are some of the common symptoms you may experience:

Snoring

If you have developed snoring or are doing so more than usual, this could be a sign of the condition.

Gasping for air during sleep

Struggling for breath while you sleep is a common symptom which can wake you, disrupting your sleep duration and quality. If you share a bed with a partner, they can help report if you experience breathlessness throughout the night.

Morning headaches

These can be caused by a lack of airflow and a lack of quality sleep.

Daytime sleepiness and irritability

These symptoms can present as a natural side-effect of less sleep, impacting your mood and overall well-being.

What causes sleep apnea?

One question you may be wondering is what exactly causes sleep apnea. There is no single answer though any of the following can trigger the condition:

How can you manage sleep apnea?

Sleep apnea can be a challenging disorder to deal with, lack of good quality rest can seriously impact your health and well-being, and it is likely you want to do all you can to reduce symptoms and improve your sleep. The good news is the outcome is positive. Here are some of the common ways sleep apnea can be cured or managed:

Lifestyle changes

Simple lifestyle changes can drastically improve and even get rid of sleep apnea. From eating healthier and exercising to lose excess weight to giving up smoking and drinking. These changes can bring benefits far beyond bedtime, allowing you to start feeling better and waking up a lot brighter.

Treatment options

From a CPAP machine which can gently pump air into your nose or mouth as you drift off, to gum shields and, in complex cases, surgery, there are plenty of medical treatments to manage the condition. Your doctor will advise you on the best method of treatment based on your needs.

How can you improve your sleep?

One thing that’s definitely going to make you feel better is getting a good night’s sleep. While implementing treatments recommended by your health professional, here are some other simple ways to enjoy better bedtimes and improve the quality of your kip.

Embrace a bedtime routine

Getting your body and brain into a regular snooze cycle can work magic on its quality and duration. Try getting used to relaxing in bed and waking up at the same time every day. An unwinding routine can help you prepare for sleep, helping you drift off more quickly for a deeper, restorative snooze.

Choose the right pillow

Finding the right pillow that supports your sleeping position will not only keep you comfortable but can also help encourage you to sleep longer and wake up without any aches and pains. A hybrid bamboo pillow has the added benefits of optimised airflow and thermoregulation to prevent overheating for fresh sleep all year round.

Slow and steady lifestyle changes

Making small, steady changes to your diet and lifestyle can make a big difference to the quality of your health. From implementing a few workouts into your week, fewer takeaways and reducing alcohol consumption, you could be well on your way to better nights, brighter mornings and happier days.

Managing any sleep disorder takes patience and persistence, though by developing understanding, taking action and small steps, you will soon be falling back in love with bedtime.

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