How to Recover From Chronic Sleep Deprivation
While the recommended amount of sleep is seven to nine hours a night, more than a third of Americans sleep less than seven hours a night, according to a study by the Centers for Disease Control and Prevention .
“Sleep is the main time we heal and recover,” says Elina Winnel , sleep and insomnia coach at The Sleep Expert . “If we deprive ourselves of sleep for an extended period of time, our ability to think laterally rather than literally decreases, [and] stress levels rise and our mood worsens, sometimes contributing to anxiety disorders and depression. Perhaps most importantly, our physical health suffers significantly.”
If you are one of the many people who are chronically sleep deprived, the big question is how to recover from this chronic sleep deprivation. While this is a complex question with a complex answer, improving your sleep is achievable and can lead to a range of improvements in your mental and physical well-being.
“It’s important for people to know that they don’t have to put up with bad sleep,” Winnel said. “Even the most problematic sleepers can sleep well again.”
Long-term health effects of sleep deprivation
Chronic sleep deprivation is associated with an increased risk of developing a number of chronic diseases , including high blood pressure, diabetes, obesity, heart disease, and stroke. Lack of sleep can also affect your short and long term memory, weaken your immune system and affect your mood, and may increase your risk of getting into an accident.
“Many people spend time and energy on diet and exercise but don’t pay enough attention to the third triple factor, sleep,” Winnel said. “[Sleep] is often the most underestimated cornerstone of optimal health and well-being.”
You can’t always pay back your “sleep debt”
When it comes to prolonged sleep deprivation, the effects cannot be completely reversed. “We can only pay off a very limited amount of sleep deprivation, usually about ten days,” Winnel said. “After that, he just starts to age.” However, it’s never too late to prioritize sleep as it will have a number of positive effects on your health.
The good news is that when you start to sleep better, you will immediately feel the effect. Getting enough sleep can help you get sick less often, help you maintain a healthy weight, reduce your risk of chronic disease, help you think more clearly, and improve your mood.
How to improve your sleep
However, improving your sleep is difficult, especially in a world of constant distractions and high levels of stress. If your sleep is particularly poor or you suspect that you may have a condition such as sleep apnea, it’s important to talk to your doctor to get the evaluation and support you need.
However, if your poor sleep is more caused by stress, caffeine, or poor sleep hygiene, then it’s really important to take a close look at what factors may be causing it. “The first step is to value sleep and prioritize,” Winnel said.
Some possible strategies include trying out some of the many tech devices and tools designed to improve your sleep ; cultivating an evening routine that can help you fall asleep faster and stay awake ; avoid thinking about anxiety-producing issues before bed ; or hire a sleep coach to help evaluate your sleep patterns. If one strategy doesn’t work, try another until you finally have access to the many benefits of good sleep.