Everyone needs quality sleep to promote their overall health and wellbeing, but research shows that more than one-third of the American adult population fails to get adequate sleep regularly.
But aside from grogginess, which you can feel even after a full night’s rest, how can you tell if you’re not getting enough quality sleep? If you experience one or more of the following symptoms, lack of sleep could be the culprit.
- Inability to Focus on Work
One of the earliest signs of sleep deprivation you may experience is lack of concentration and alertness. You may feel confused and find it difficult to focus even on the tasks that you usually can perform easily. It’s tough to remember things, think clearly, and make decisions while at work. In the long term, this will reduce your productivity and efficiency.
- Falling Asleep During the Day
If you fall asleep during the day, there is a high chance that you may not have slept well the previous night. Try washing your face or having a cup of coffee. Take a short nap if you can and see if you feel refreshed. If this happens to you often, you may want to consult your doctor and get tested for hypersomnia.
- Craving Caffeine
If you drink coffee regularly, you might feel an increase in your coffee craving when you haven’t had adequate sleep. Having a cup of coffee at such times might make you feel more awake and alert, at least for some time. Nevertheless, it is not a good idea to keep drinking coffee for energy, as it only serves as a temporary solution. Try changing your habit or cutting down on the number of cups you have each day.
- Changes in Your Mood
Feeling tired, angry, frustrated, irritated, and cranky throughout the day is quite common when you lack sleep. If you haven’t slept well for days, you may even feel a bit anxious or depressed. You can try some simple breathing exercises or meditation to get into a positive mood. This will help you eliminate the stress and enjoy a good night’s sleep that can refresh and rejuvenate your mind and body.
Lack of sleep disrupts hormones and unsettles the chemical balance in your body. As a result, you may start to get acne on the top of your nose or other areas of your face. Of course, there are many ways to treat acne, but it will keep coming back unless you start sleeping well.
- A Weak Immune System
Not getting adequate sleep can make you more likely to fall sick when exposed to a virus. It will also take more time for you to recover. How does sleep affect the immune system? Sleep stimulates the production of proteins called cytokines in your body. The more cytokines you have, the more efficiently your body can ward off illness.
- Weight Gain
Sleeping for less than five hours a night can increase your appetite and make you feel hungry more often. If you run low on sleep, you may start craving calorie-rich foods that are high in carbohydrates. If indulging in these cravings becomes a habit, it can lead to unexpected weight gain.
- Signs of Depression
Depression and the associated feelings of sadness, disappointment, and hopelessness can be exacerbated by chronic sleeplessness. Counseling and medication may help treat depression, but focusing on improving your sleep quality can also reduce symptoms.
You’ve Identified the Issue, Now What?
If you identify with any of the problems described above and aren’t getting enough sleep, it’s time to take action. One quick way to deal with this is to invest in the right mattress, which can provide all the comfort and support your body needs for a good night’s sleep. While exploring your options, be sure to check out air foam mattress reviews since air foam is the latest mattress technology to hit the market.
Establishing a regular sleep routine and doing some relaxing activities like reading or meditation before bedtime can also help. Turning off your devices one hour before bedtime, healthy eating, and exercising during the day are a few more ways to improve sleep.
Seek Treatment Sooner Rather Than Later
If your sleep problems worsen despite trying different sleep-promoting techniques, it might be time to talk to your doctor. Discuss your issues and give all information about any illnesses you may have, the medications you take, and what sleep strategies you’ve already tried. Your doctor can help you identify the reason behind your sleeplessness and treat it accordingly.