How To Treat Sleep Deprivation

Sleep deprivation occurs when an individual receives an insufficient amount of sleep, typically less than seven to eight hours per night. Patients might experience acute sleep deprivation, in which they fail to obtain sufficient sleep for a few nights, and this could escalate to chronic sleep deprivation that continues for weeks, months, or years. Sleep deprivation reduces an individual's alertness, reaction time, and attention span, and it is associated with impaired judgment, an increase in risk-taking behavior, as well as an elevated risk for depression, anxiety, and suicidal thoughts. Signs of sleep deprivation generally include fatigue, yawning, poor concentration, moodiness, and forgetfulness. In addition to mental health considerations, sleep deprivation can increase a person's risk for physical health conditions such as type 2 diabetes, high blood pressure, obesity, heart disease, stroke, and kidney disease. Patients who are struggling with sleep issues may be asked to undergo a sleep study.

Implement And Maintain Healthy Sleep Habits

Patients who implement and maintain healthy sleep habits may be able to prevent sleep deprivation, and restoring a healthy sleep routine could even treat acute sleep deprivation. Experts recommend that patients go to bed and wake up at the same time each day, including Saturdays and Sundays. During the sixty minutes before bedtime, it is especially important to turn off computers, televisions, and mobile phones. Reading a book, taking a hot bath, and practicing meditation during this hour can all promote a smooth transition to sleep. Patients should not watch television or have screen time in their bedrooms, and they should avoid checking their phones in the middle of the night. Choosing a comfortable mattress and pillows is beneficial, and keeping the bedroom dark and cool will help as well. Blackout curtains can help enhance the darkness of a room if necessary.

Practice Relaxation Techniques

Relaxation techniques such as practicing deep breathing and engaging in meditation or prayer could enable patients to fall asleep quickly. The 4-7-8 breathing technique is ideal for encouraging sleep. To try it, start with the lips gently parted. Exhale loudly and completely, and press the lips together before silently inhaling through the nose for four seconds. After holding the breath for seven seconds, exhale loudly for four to eight seconds. Beginners should repeat this exercise four times, and those who are more advanced could repeat it up to eight times. Patients may also want to engage in tai chi, yoga, or massage before bedtime, and many individuals find aromatherapy to be particularly soothing. Lavender scent helps to promote a sense of calm and sleep. It is beneficial to experiment with several different techniques to design a personalized pre-sleep ritual, and patients typically find a combination of techniques works best. Relaxation techniques take time to implement, and patients may want to try a particular activity for several weeks to evaluate its benefits. If these techniques do not work after several weeks, individuals could consider receiving training in biofeedback.