Are You Sleep Deprived?
In a world where stress levels are on the rise, access to natural sunlight outdoors is decreasing, and technology constantly competes for everyone’s attention, it's no wonder many people struggle to get enough sleep. What does it mean to be “sleep deprived” and what consequences does it bring? What are some of the negative effects of not getting adequate sleep?
The broad definition of sleep deprivation is “the condition that occurs if you don’t get enough sleep.” The amount of sleep that qualifies as “enough” differs depending on who you ask. But it usually falls between about 7–9 hours per night for adults (and even more for children and teens). However, optimal sleep duration differs for everyone. Some might thrive with 6 to 10 hours nightly, while others may occasionally need extra hours, especially when feeling exceptionally fatigued or run down.
Regularly receiving less than the advised sleep duration puts you at an elevated risk for various health issues. These can include brain fog and fatigue, irritability and mood swings, higher risk of accidents, decreased productivity, difficulties in relationships; and a higher likelihood of health complications.
Sleep is one of the most important things you can do to keep your body healthy.
WHY IS SLEEP SO IMPORTANT?
Sufficient sleep (and rest, in general!) plays a crucial role in maintaining a healthy lifestyle. The body needs adequate rest each night for a variety of reasons, including:
digestion
detoxification
repairing damaged tissues
hormonal balance
strengthening the immune system
maintaining cognitive health
WHAT CAUSES SLEEP DEPRIVATON?
It probably comes as no surprise to you that not being able to get sufficient sleep is highly tied to stress and disrupted hormone levels. Some of the other reasons you might not be getting enough sleep might include:
not having healthy sleep practices, like staying up late to work or watch TV, consuming alcohol, caffeine, or sugary foods close to bedtime
sleeping in a room with artificial lights or excessive heat
lack of a consistent sleep-wake routine. (e.g. shift work can disrupt sleep because it interferes with your body’s circadian rhythm)
illnesses or health conditions leading to nighttime digestive problems
chronic pain that makes it hard to get comfortable, such as low back pain, arthritis, or neck pain
sleep apnea and other breathing-related disorders
effects of certain medications or stimulants
presence of mental health conditions like anxiety or depression
SLEEP HYGIENE TIPS
One of my favorite ways to coach people around sleep is to create a bedtime routine. Creating a relaxing pre-sleep routine signals your body that it’s time to wind down.
about 2 hours before bed, start to unwind…dim the bright lights, light some candles or use salt lamps and dim/turn off your screens (I use the Twilight app to dim all my screens at sunset)
consider an epsom salt bath with essential oils
pour yourself a cup of calming tea (eg. holy basil tulsi tea, chamomile) or bone broth (so great to soothe your belly!)
gentle stretching or light yoga can be very calming around this time (I especially love Yoga Nidra, a body relaxation technique – find it on meditation apps or You Tube)
diffuse relaxing essential oils like lavender or sandalwood in your bedroom
take some time to read, write in a journal, meditate or practice gratitude (the practice of gratitude actually creates certain hormones in your body called endorphins that help you fall asleep at night!)
specific herbs or supplements can offer great support in relaxing tense muscles and calming a restless mind. I prefer tailoring recommendations based on your individual history, so feel free to reach out for more details—I've got plenty to share on this topic!
OTHER IDEAS
Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep.
Increase Exposure to Natural Light During the Day: go for a walk as soon as you wake up to regulate your sleep & spend some time in the sun.
Minimize Exposure to Blue Light: try to stop using screens about an hour or two before bedtime and institute a “no phones in the bedroom” rule – while you’re at it, turn that wifi off while you sleep!
Create a Restful Sleep Space: Ensure your bedroom is cool, dark, and quiet. Make use of blackout curtains, earplugs, or a white noise machine to eliminate disruption.
Optimize Sleep Comfort: Invest in a comfortable mattress and pillows that support your sleeping posture, reducing discomfort and enhancing sleep quality. We personally use a weighted blanket from Hush, which helps ground me during sleep.
Avoid Clock Watching: Constantly checking the time while struggling to sleep can heighten stress. Turn your clock away from sight to break this habit.
Fine-Tune Your Diet: Refrain from heavy meals before bedtime and avoid consuming foods high in simple carbohydrates or sugar after dinner. Schedule your caffeine intake before 2 pm, and if applicable, limit alcohol intake.(perimenopausal women…I know you can relate to this one)
Exercise Wisely: Experiment with exercise times to find what suits you best but be aware that exercising close to bedtime might heighten alertness, so earlier workouts could be more beneficial.
Limit liquids before bedtime: Reducing your liquid intake before going to bed can help minimize nighttime awakenings to use the bathroom, promoting uninterrupted sleep.
Getting a good night’s sleep is important for having plenty of energy, but there’s more to the story than just sleeping well. Persistent energy struggles often tie into various factors: diet, hormonal equilibrium, exercise regimen, mental stressors, and genetic predispositions. These elements collectively influence hormone levels, impacting both sleep quality and the ability to combat daily stressors, ultimately leading to exhaustion.
Thankfully, numerous lifestyle adjustments can combat fatigue and reclaim lost energy. If you are tired all the time, it is important to make sleep (high-quality sleep!) a priority.
Are you getting 8 hours of sleep and still feeling exhausted? Your low energy level may be an indicator of an underlying problem. Persisting low energy might signal an underlying issue like:
thyroid disease
adrenal fatigue
chronic fatigue syndrome
anemia
leaky gut syndrome
dehydration
blood sugar imbalance
or a poor diet!
Identifying and addressing these concerns is where I can assist. 🌿
If you’re eager to delve deeper or collaborate to address the underlying causes of your sleep concerns, why not schedule a consult?
And if you haven’t signed up for my weekly newsletter, what are you waiting for? It has lots of great info like this…and even a little more! I’m talking freebies and special offers just for newsletter subscribers.
