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.

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“Delayed Sleep Phase Syndrome (DSPS) is a circadian rhythm disorder where individuals’ sleep is delayed by two or more hours beyond a conventional bedtime, making it difficult to wake up at a socially acceptable time.”

We all have the odd night of finding it hard to drift off, perhaps after one too many coffees or staying up to watch that last episode on Netflix. Though if this has become a persistent problem, it might be down to more than caffeine. Delayed sleep phase syndrome is a circadian rhythm-related sleep disorder. Read on to discover how this can affect your sleep, the symptoms and simple tips that could help you catch more zZZ.

What is delayed phase sleep syndrome?

Delayed Phase Sleep Syndrome, also known as Delayed Sleep Phase Disorder (DSPD), is a type of circadian rhythm sleep disorder where an individual’s sleep-wake cycle is delayed compared to the typical or desired schedule. People with DSPD have difficulty falling asleep and waking up at socially acceptable or desired times, leading to a misalignment between their internal body clock and the external environment.

Individuals with DSPD may have difficulty falling asleep until very late at night, often in the early morning hours, and struggle to wake up at the desired time in the morning. This can result in chronic sleep deprivation, excessive daytime sleepiness, and difficulties with daily functioning, such as school, work, and social activities.

What are the symptoms of delayed phase sleep disorder?

If this is something you think you could be struggling with, you are not alone. The sleep disorder affects up to 15% of teens and can follow you into adulthood if it is not resolved. Here are some of the common symptoms of DPSD:

1. Difficulty falling asleep and waking up

Due to the delay in your circadian rhythm, your brain remains alert even when you are extremely tired. This can make it hard to wake up when you want to due to excessive tiredness and your internal body clock telling you it’s now time to sleep.

2. Sleepy days

Due to the lack of sleep the night before, you may find yourself wanting to nap during the day, this can start to interfere with work and getting on with your day-to-day activities.

3. Low mood and irritability

Lack of sleep can affect us all in different ways, though low mood and irritability are common symptoms of DPSP. The frustration of not being able to drift off and wake up feeling refreshed can make you feel unmotivated and unenergised to make the most of your day.

It is always best to speak to your doctor to diagnose the sleep disorder, and the good news is this is a condition for which there are several treatments. From simple tips on improving sleep hygiene to light therapy, here are some of the ways you can start enjoying bedtime and look forward to brighter mornings.

What are the treatment options for delayed phase sleep disorder?

Get cool and comfortable

Keeping your bedroom and bed at a lower temperature can trigger the release of melatonin, encouraging you to fall asleep more quickly. If you find yourself overheating at night, look for bedding that helps regulate your body temperature. Our Bamboo Mattress Topper infuses a cooling gel into orthopaedic grade memory foam (HydroFoam) that keeps you cool through summer nights and cosy in winter. Team with our 100% Bamboo Bedding and you could be well on your way to more restorative snoozing.

Reduce light exposure before bed

Try and lower the lighting an hour or two before bed and put down your phone and laptop. Too much blue-light exposure and screen time close to bed can disrupt the release of melatonin and lead to that ‘alert’ state that makes it so hard to relax and drift off. Replacing screen time with a good book and a warm (caffeine-free) drink could work wonders for your sleep.

The snoozy Take-Away

These are just a few of the ways that you can ease delayed phrase sleep disorder and start enjoying smoother, longer bedtimes. Looking forward to a good kip at the end of the day and starting your morning fresh and energised is essential to your health and well-being. You do not have to put up with a non-stop cycle of late nights and groggy mornings, speaking to a doctor and experimenting with treatments is the best place to start in getting bedtime back on track and enjoying the simple pleasure of a good night’s sleep.

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