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How To Get Rid Of Chronic Sleep Deprivation

Although the recommended amount of sleep is seven to nine hours a night, more than a third of Americans get less than seven hours a night, according to a study by Center for Disease Control and Prevention.

"Sleep is the most important time we heal and regenerate," he says Elina Winnel, a sleep and insomnia trainer from The sleep expert. "If we deprive ourselves of sleep over an extended period of time, our ability to think sideways instead of just literally decreases, [and] our stress levels rise and our mood is affected, which sometimes contributes to anxiety disorders and depression. Perhaps most importantly, our physical health suffers significantly. ”

If you are one of the many people who are chronically sleep deprived, the big question is how to get over the chronic deprivation. Although it is a complicated question with a complicated answer, it is possible to improve your sleep and can lead to a number of improvements in your mental and physical well-being.

"It's important for people to know that they do not have to find themselves in poor sleep," Winnel said. "Even the most challenged sleepers can sleep well again."

The long-term health consequences of sleep deprivation

Chronic sleep deprivation is associated with one increased risk of a number of chronic conditions, including high blood pressure, diabetes, obesity, heart disease and stroke. Not getting enough sleep can also affect your short- and long-term memory, weakens your immune system and affects your mood, and can also increase your risk of being in an accident.

"Many people invest time and energy in their diet and exercise, but do not pay enough attention to the third trifecta, [which is] slept, ”said Winnel. “[Sleep] is often the most underrated lynchpin for optimal health and well-being. "

You can not always pay back your "sleep debt"

When it comes to long-term sleep deprivation, the effects cannot be completely undone. "We can only repay a very limited amount of sleep debt, typically around ten days' worth," Winnel said. "Then it simply becomes aging." However, it is never too late to prioritize your sleep as it will have a number of beneficial effects on your health.

The good news is that when you do start getting better sleep, you will start to feel the effects right away. Getting enough sleep can help you get sick less often, helps maintain a healthy weight, lowers your risk of chronic illness, helps you think more clearly and will improve your mood.

How to improve your sleep

That said, it's hard to improve your sleep, especially in a world of non-stop distractions and high stress levels. If your sleep is particularly poor, or if you suspect you may have a condition such as sleep apnea, it is really important to talk to your doctor to get the necessary tests and support.

However, if your poor sleep is due to stress, caffeine or poor sleep hygiene, then it is really important to look closely at what factors may be the problem. "The first step is to value and prioritize sleep," Winnel said.

Some possible strategies include trying some of those many technological gadgets and tools designed to improve your sleep; cultivate an evening routine that can help you fall asleep faster and stay asleep; Avoid thinking about anxiety-causing problems before bedtime; or hire a sleep coach to help evaluate your sleep routine. If one strategy does not work, try another until you can finally access the many benefits of good sleep.


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