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What Are The Side Effects Of Sleep Deprivation And How Can I Overcome It?

July 21st, 2009 | Sleep FAQ

The main side effects of sleep deprivation are:
-Hallucinations
-Irritability
-Headaches
-Memory Lapses
-Depression
-Low Self-esteem
-Weight Gain
Those are the main ones but everyone’s body is different and different effects can happen. The best thing to do to over come it is to set aside some time to rest. Whenever I’m sleep deprived I take a nice, hot bubble bath and I’ll put on some relaxing music, light a candle or two, and relax my mind. When your body is relaxed and free from stress then it’s easier to get some sleep. You can wear a sleeping mask, when its darker in the room your mind won’t be distracted. You could also sleep with a humidifier at night; I sleep with one every night and I tend to fall asleep faster. Also never drink any caffeinated at night because you’ll never get any sleep. A glass of milk or water really helps; if possible try buying some of those CD’s with soothing music. Put it on a low volume but loud enough for you to hear and let your mind, body and soul wind down. It really works and so does meditation.
Meditation is a great way to calm your imagination, clear your head of all thoughts for about 10-15 minutes and take slow deep breaths because it’ll slow your heart rate and eventually that will calm you down.
Definitely exercise! Not right before bed though, a little bit before you take a shower/bath. Daily exercise is the perfect way to fall asleep faster and you’ll sleep better. Try yoga, it’s amazing and you’ll increase flexibility not only in your body but your mind too.
You could get comfier bedding sheets and pillows, if your mattress is hard get a foam topper; http://cn1.kaboodle.com/hi/img/2/0/0/163… it helps eliminate the roughness of the mattress. Try different types of pillows, like feather, synthetic; I suggest a body pillow. http://www.apartmenttherapy.com/uimages/… not only are they comfortable they help with posture too. When your room is comfortable then your body will be comfortable as well. If your room is too hot or too cold then experiment with different temperatures so that you can sleep easily.
The most important thing is to start a bedtime schedule; your body needs 8-9 hours of sleep. When school starts back in August, I’m going to start go back to my regular bedtime which is at 11:45. My school starts at 9 A.M so I get up at around 8:15; so I have a pretty good schedule and I always feel really good in the morning (until homework, clubs, volunteer work and my job gets all mashed together then my schedule is ruined).
Those usually are the main things that help, there are thousands of things to do so you have to find what works best for your body. But I highly suggest that if you have television in your room, take it out. I don’t have one in mines because I don’t want one. It a big distraction for me and watching it before bed doesn’t help you rest later on at night but that’s just me; like I said YOU have to figure out what you think would be best.
I would suggest sleeping medicine but people can become addicting to that stuff so I won’t do that for your well-being and i’m not a trained physician/doctor so I’ll leave that up to you.
I hope I helped(:
Good luck on getting some sleep.
P.S. Whenever you take a shower/bath (mostly applied for the shower), put in a few drops of an essential oil, (something fruity),on the floor of the shower and when you turn on the hot water, the steam will release an aroma around your body. You’ll be in heaven! Lavender oil is a great choice because its known for its sleep inducing qualities and Vanilla is a good one too. Either way it goes, you’ll feel great. always set aside some to pamper your body. You’ll be surprised at what 45 minutes of relaxing will do.
Here are some ideas of music to listen to:http://www.youtube.com/watch?v=lkbiB0QfU…
I think the song’s Linkin Park but its really relaxing to listen to; I love it. http://www.youtube.com/watch?v=IAqLdY0kj…
This song is an instrumental version of Desree’s song “Kissing You”
from the movie Romeo + Juliet. It’s sad but once again relaxing. There’s a violin version of it too; http://www.youtube.com/watch?v=5WvQOLame… I personally like this one better than the regular instrumental. Those are just ideas, i’m pretty sure your local store has tons of CD’s; try the library and places like Target or a music store.

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