The Negative Impact of Sleep Deprivation
Fatigue from lack of sleep can have a strong negative impact on your life, which can affect your work life and mood. If you are unsure as to the amount of sleep you get but feel fatigue throughout the day, it may be smart to start recording when you go to bed and when you wake up. If you are not getting the recommended amount of sleep, it may be time to change your routine.
Naps are a proven way to help improve your day by giving you more energy if you didn't get enough sleep the night before. They don't do much for your long-term health, but they can improve your mood and alertness for that day. The recommended amount of time for taking a nap is generally 20 to 30 minutes, what many people refer to as a "power nap." Any time longer than this can negatively impact your sleep later that night. According to the National Sleep Foundation, people who have insomnia (a sleeping disorder that prevents people from falling asleep in a timely manner) should try to avoid taking naps because it will make it significantly harder for them to fall asleep later that night.
Many people also recommend the use of a caffeinated beverage before starting a work shift in the morning, to help wake you up faster. Avoid drinking these later in the day because that will also prolong your time awake. Caffeine is known to have a "half-life" which stays in your system for three to five hours, but the rest of it can stay in your system for anywhere from 8 to 14 hours, according to Sleep Education.
If you think you have a sleeping disorder and have not been diagnosed, you should talk to your doctor to try to find out the problem and explore any possible ways of fixing it. Insomnia is the most common sleeping disorder as 70 million Americans suffer from it, according to Cleveland Clinic.
A continuous lack of sleep can be linked to certain sleeping disorders. Gaining more sleep on a consistent basis can positively impact your life.
Sources: National Sleep Foundation, Sleep Education, Cleveland Clinic.