Getting enough sleep every night sounds like it wouldn’t be that hard, but in practice, it can be nearly impossible. Whether you have kids, you work a lot of overtime, or you are simply trying to make a little bit of time at the end of the night for yourself, it isn’t uncommon for many of us to end up getting much less than eight hours of sleep on a regular basis.
It may not seem like a big deal to get a few hours less than you should each night. However, you could be setting yourself up for some serious problems if you don’t start prioritizing your nighttime routine.
Things to Hate About Sleep Loss
- Lack of sleep causes accidents
- Sleep loss dumbs you down
- Sleep deprivation can lead to serious health problems
- Lack of sleep kills sex drive
- Sleepiness is depressing
- Lack of sleep ages your skin
- Sleepiness makes you forgetful
- Losing sleep can make you gain weight
- Lack of sleep may increase risk of death
- Sleep loss impairs judgment, especially about sleep
Greater Likelihood of Experiencing an Accident
You aren’t at your best if you don’t get enough sleep. It’s harder to focus and pay attention, and many people find that they are way clumsier when they haven’t gotten eight hours.
This sleep-deprived lack of coordination can be kind of humorous if it means you run into closed elevator doors because you’re too busy looking at your phone, but it can be much more serious than that. A slip or fall when you aren’t paying attention can result in a broken bone, and you’re much more likely to get into a car accident. When it’s your fault, you’ll find yourself needing a personal injury lawyer to defend you in a court of law.
More Likely to Develop Some Health Problems
Sleep isn’t just about whether you feel groggy or not, or whether you are more prone to accidents or not. You can actually develop some serious health problems if you don’t get enough sleep on a regular basis.
Just a few chronic problems that are associated with lack of sleep include:
- Type 2 Diabetes
- Cardiovascular disease, like stroke and hypertension
- Obesity
- Decrease in immune function
With these health complications, as well as others, prolonged sleep deprivation can also shorten your life expectancy. Not getting enough rest is hard on your body, and the harder your body has to work, the more difficulty it will have fighting off diseases and illnesses so you can live a long and healthy life.
Potential to Develop a Mood Disorder
It’s no surprise to anyone who has gotten a rough night of sleep that not getting enough shuteye can greatly affect your mood. It’s normal to feel cranky and irritable, but if you continue to get less sleep than you need, these feelings can turn into a mood disorder.
Some studies are showing that a lack of sleep can actually induce or exacerbate depression instead of it being the other way around, with insomnia following depression. You’re more likely experience seasonal affective disorder, and it isn’t uncommon for those who are sleep deprived to develop issues with anxiety. There have even been studies that show connections between sleep and disorders like bipolar disorder, schizophrenia, and ADHD.
More Likely to Develop Dependence on Alcohol
Did you know that at least 20 percent of American adults rely on alcohol to fall asleep? In a way, it makes sense. Because alcohol is a depressant, it seems like it would be a good choice if you have trouble falling asleep at night. That’s a slippery slope. If you have trouble sleeping and you turn to alcohol, you can quickly find yourself with an addiction without an increase in the quality of the sleep that you’re getting.
You might also find yourself dependent on alcohol as a way to deal with mood swings related to a lack of sleep, or you may use it as an escape when you should be hitting the hay earlier instead.
Strain on Personal and Professional Relationships
You may start to seem like a different person when you don’t get enough sleep on a regular basis. Whether you’re grouchy, inattentive, or angry, sleep deprivation can spoil your most important relationships. You and your spouse may get into more arguments and your children may not want to be around you.
It’s not just your personal relationships that can be affected by a lack of sleep. Don’t be surprised if your performance on the job suffers too. Not only can going to work be extremely difficult, but you could find yourself without a job if your performance is bad enough.
In the short term, a lack of adequate sleep can affect judgment, mood, ability to learn and retain information, and may increase the risk of serious accidents and injury. In the long term, chronic sleep deprivation may lead to a host of health problems including obesity, diabetes, cardiovascular disease, and even early mortality.
Ways to prevent sleep deprivation
The best way to prevent sleep deprivation is to make sure you get adequate sleep. Follow the recommended guidelines for your age group, which is 7 to 9 hours for most adults ages 18 to 64.
Other ways you can get back on track with a healthy sleep schedule include:
- Limiting daytime naps (or avoiding them altogether)
- Refraining from caffeine past noon or at least a few hours prior to bedtime
- Going to bed at the same time each night
- Waking up at the same time every morning
- Sticking to your bedtime schedule during weekends and holidays
- Spending an hour before bed doing relaxing activities, such as reading, meditating, or taking a bath
- Avoiding heavy meals within a few hours before bedtime
- Refraining from using electronic devices right before bed
- Exercising regularly, but not in the evening hours close to bedtime
- Reducing alcohol intake
If you continue to have problems sleeping at night and are fighting daytime fatigue, talk to your doctor. They can test for underlying health conditions that might be getting in the way of your sleep schedule.
Don’t let a lack of sleep ruin your life! Use this list to motivate you to go to bed a little earlier each night and you’re sure to notice an increase in your quality of life.