We all get sleep deprived once in a while. BUT, if you are consistently getting sleep deprived (meaning you’re getting less than 6hrs of sleep each night) then you could be seriously impairing your memory, attention, judgment, and focus. 

The brain needs rest to recuperate. When we sleep, our body repairs itself and gets ready for another day. Sleep deprivation can result in omission errors, commission errors, and delayed reaction time. It could also lead you to be more irritable and short-fused.

Studies show that sleeping in on a weekend does not account for lack of sleep during the weekday. In fact, it can cause your sleep cycle to become dysregulated. So, what should you do to solve your sleep deprivation woes? Here are five solutions:

1. Consistent sleep – try to sleep at a consistent schedule to train your body to a.) be alert upon waking and b.) downshift into sleep mode during rest. Try to sleep at a set time and wake up at a specific time. It might take a couple of weeks of following a consistent sleep schedule before you can reset your body clock. But if you stick to a consistent schedule – you will soon learn what “well-rested” feels like.
2. Increase hours – sure, we all dream of getting 8 to 10 hours of sleep per day but that isn’t possible all the time. So, if you’re cutting it close at 6 hours of sleep per night, you should aim to increase your sleep hours. Even a half hour increase would do wonders for your cognitive functions. Aim to increase your sleep in increments of 30 minutes or even 15 mins.
3. Set bedtime – the one thing in common among the sleep deprived is that they set ‘vague’ bedtimes. “Oh, I go to bed at 9:00pm.” And then proceed to scroll on their phones for the rest of the night, or turn the TV on for a few episodes of their favorite show. Sounds familiar? If this is you, then you need to set better bedtimes. Be absolutely clear about  what bedtime is: lights out, no more activities, get ready to sleep. If you have trouble finding a time – set a gentle alarm. This works for waking up, so make it work for sleeping as well. Once you set an alarm for a specific time, say 10pm, follow through consistently.
4. Get rid of naps – sure, naps can recharge you for the rest of the day, but they can be part of your sleep deprivation problem. If you feel like you need those 15-20 minute afternoon naps – that’s a clear sign of sleep deprivation. Those afternoon naps can also affect how sleepy you are come nighttime. Break the cycle. Go through the day without a nap and go to bed at a consistent time. 
5. Identify obstacles – why do you stay up late? Identify your obstacles and triggers. Is it the show you’re watching? Is it the temperature of the room? Is it social media scrolling? Identify your obstacles and proceed to address them accordingly.

Keep on adjusting and finding your sleep sweet spot. It might be bad for tonight but if you stick to a schedule, increase your hours, get rid of naps and obstacles – it will get better. And it will keep getting better everyday. Remember to work smart and be a blessing to someone today. Stay safe and healthy!

Written by Jaie O. TheHelp