Everyone has had to fall asleep at work, but the symptoms of sleep deprivation are another problem. Often these symptoms are much more severe than usual fatigue and can cause a whole host of health problems.
It is important to know that in the afternoon it is normal to feel a little sleepy. Sometimes the cause is work fatigue, caffeine deficiency or boredom.
But if you do not sleep enough, you will also experience other symptoms. To identify the problem in a timely manner, note the following signs.
Often a lack of sleep can cause so-called micro-sleep. That is, it may take a few minutes for you to actually fall asleep and not even remember it. The problem is you may not notice this happening at all. Obviously, this micro-sleep can be really dangerous, especially if you drive.
Your attention is unusually increased
When you are just tired, your focus is not at its best. But if you’ve slept very little and notice you’re feeling really awake, there may be a problem. The reason is that lack of sleep activates hormones like adrenaline and cortisol, which in turn increase your attention. So if you have more energy than usual, even when you are asleep, you suffer from a lack of sleep.
The side effects of some drugs are fatigue and drowsiness. Most often these include anti-allergy medication, nausea, antidepressants and the like. But if you are not taking medication and you feel really tired, you may need to sleep more.
Even if you sleep well, boredom can make you sleepy. In this case you can change the routine or find some occupation. But if you have a job and your attention is focused on something and yet you cannot focus, the problem is a lack of sleep.
Pregnancy, PMS, menstruation and menopause cause hormonal problems that often result in fatigue and drowsiness, and this is quite normal. But if you are not in that state or during that time of the month, the cause of fatigue is lack of sleep.
If you notice that you are constantly stumbling, falling out of your hands, and the like, consider whether you sleep enough. Even if you do not feel sleepy and notice minor accidents, you may suffer from a lack of sleep.
If you drink coffee for a long time and decide to quit, one of the things you’ll feel is increased fatigue. This is normal until your system is completely free of caffeine and its effects. But even if coffee does not help you to get drunk, you still have a lack of sleep.
How to deal with lack of sleep?
As already mentioned, lack of sleep can be dangerous. Whether the cause is insomnia or a heated schedule, you must get rid of this condition. Lack of sleep can weaken your immunity, have a bad effect on your emotions, and even cause genetic problems. Fortunately, there are a few things you can do to improve the quality of your sleep and restore your energy.
Good start to the day
In order to not feel awful in the morning, it is important to lie down early. Try to sleep at least 7 hours each night. In the morning do not start your day with a high calorie coffee. Coffee and sugar will give you energy, but it will last for a while and then you will feel worse. Instead make your own tea, freshly squeezed juice or non-caffeine coffee. At the same time, do not start work immediately, but give yourself time to start the day calmly. Make a nutritious breakfast, read something, and it’s best if you can also avoid electronic gadgets.
If you haven’t slept enough, you probably won’t have the energy to go to the gym. But try some simple exercises in the morning. Practice yoga, hiking or anything that will move you. This way you will improve circulation in the body, wake up your metabolism and improve your mood. In addition, you will be more tired in the evening and will sleep earlier and fall asleep mre easily.
In addition to a healthy breakfast, try to avoid fatty and fast foods throughout the day. Overeating, especially at night, will almost certainly impair the quality of your sleep. Try to consume more fresh foods, such as fruits and vegetables, and avoid eating before bedtime if possible. This way the body will have time to process the ingested food before going to bed, so it can rest during the night.
Take care of yourself
Insomnia is often caused by anxiety, so try to create a routine that will help you calm down at night. Meditation is a great way to do this, and you can try lavender tea, or drink a cup of warm milk with cinnamon. If you still think the problem is more serious, it is best to consult your doctor.