First of all, we need to understand what is sleep deprivation?
Sleep deprivation is a phenomenon caused by the lack of sleep time and quality for various reasons, and causes a lack of energy during the day, bad spirit, unable to study, work and live normally. Usually, most people 7-8 hours is enough, while a small number of people may need to sleep longer, another small number of people may not need to sleep so much, the key depends on the daytime energy, mental state is normal.
Second, next, let’s look at what are the causes of sleep deprivation?
Insufficient sleep
Some sleep deprivation is caused by the reality and environment, for example, studying late, working at night, breastfeeding at night, etc. The solution to this kind of sleep deprivation needs to rely on the change of real life status.
Some sleep deprivation is caused by physical or mental illnesses, such as difficulty falling asleep, waking up easily and waking up early for various reasons.
Lack of sleep quality
Sleep deprivation is also usually associated with sleep disorders such as sleep apnea syndrome (snoring) and periodic body movement disorder.
Insufficient sleep quality may also be related to the abuse of sleeping pills, some insomniacs who take Valium sleeping pills for a long time have a serious lack of slow wave sleep (quality deep sleep) ratio.
Third, finally, want to sleep enough how to do?
There is a disease treatment. If there is a primary disease, be sure to treat the primary disease. Including: physical diseases (common are heart and lung diseases, arthritis, cancer, gastrointestinal diseases, renal failure, hyperthyroidism, Parkinson’s disease, etc.) and mental diseases (depression, anxiety, obsessive-compulsive disorder, bipolar disorder, schizophrenia, etc.).
Adopt good habits. If the primary disease is cured, or if there is no disease, you need to develop good sleep hygiene habits. This includes.
1. getting up regularly every morning, seven days a week.
2. staying awake during the day, not taking naps, and if one is in the habit of taking a lunch break, no more than half an hour is recommended.
3, at night if there is no sleep, do not have to go to bed early, but wait until sleep comes.
4, do not do things in bed that have nothing to do with sleep, the bed is only used to sleep and “sleep” place.
5, spend some time exercising every day, but do not do strenuous exercise 2 hours before bedtime.
6, do not drink caffeinated beverages and food in the afternoon.
7, do not be too full or too hungry before going to bed.
Proper use of sleeping pills. There are many kinds of sleeping pills that you can choose to use. In order to ensure their safety and effectiveness, they must be used under the guidance of a specialist according to your specific condition.