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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There are a million apps and coaches at our fingertips these days, promising to make us smarter, faster, and sharper. And while they may be worth a go, there is another way to supercharge your brain. The reasons why we sleep are complex, from preserving energy to staying out of trouble, though one of the most important functions of a good night’s sleep is to rest our brains.

How does sleep affect your brain?

Studies have revealed that sleep has a significant impact on the brain, influencing cognitive functions such as memory consolidation, learning, and decision-making. During sleep, the brain processes and consolidates new information, allowing for more efficient storage and retrieval of memories. Additionally, sleep is essential for clearing toxins from the brain, particularly a protein called amyloid, of which a build-up can later lead to memory loss and neurological disorders. Chronic sleep deprivation has been linked to a range of cognitive impairments, including decreased attention span, slower reaction times, and reduced creativity. Therefore, getting enough sleep is crucial for maintaining optimal brain function and overall health.

Regular restless nights deprive your brain of the deep sleep it needs to recover, repair and restore from all the thoughts, work and stimulation that it endures day to day. Getting enough sleep allows the parts of your brain responsible for memory and absorbing new information to rest, reset and regenerate.

The amount of sleep we need as individuals is varied and changes as we age, though research suggests getting under seven hours over a long period of time can increase inflammation. This can lead to a higher chance of age-related diseases, reducing our ability and interest in learning. It seems when it comes to protecting brain health, consistency is key.