Q: How do I know if I'm getting enough sleep?
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A: Sleep deprivation affects around one-third of American adults. On average, most adults need between seven and nine hours of sleep.
There are several types of sleep deprivation that an individual can experience:
1. Acute sleep deprivation is usually a few days or less when a person has a significant reduction in their sleep time.
2. Chronic sleep deprivation is diminished sleep that persists for three months or longer.
3. Chronic sleep deficiency or insufficient sleep is ongoing sleep deprivation as well as poor sleep due to sleep fragmentation or other disruptions.
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Many factors cause a person to experience sleep deprivation, such as poor sleep hygiene, lifestyle choices, work obligations, sleep disorders and other medical conditions. Sleep deprivation presents itself through slowed thinking, reduced attention span, worsened memory, poor or risky decision making, lack of energy, mood changes and weight gain. These symptoms vary by person. Coffee and energy drinks can mask the symptoms of sleep deprivation. It is essential to recognize how you feel on caffeine and off caffeine.
There are a few different things you can do to help minimize the effects lack of sleep has on your body. These tips can prevent or help with sleep deprivation:
- Stick to a sleep schedule.
- Pay attention to what you eat and drink.
- Avoid caffeine for a few hours before bed.
- Create a restful environment.
- Reduce the number of daytime naps.
- Incorporate physical activity into your daily routine.
- Try to work through your worries or concerns before going to bed.
- Refrain from using electronic devices right before bedtime.
- Do relaxing activities before bed such as reading or meditating.
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If you are experiencing sleep deprivation and are unsure of what to do, consult with a physician to help create a tailored plan that best suits your needs.
Dr. Melanie Blake is an internal medicine specialist with Lifestyle Medicine at Galen and is a member of the Chattanooga-Hamilton County Medical Society.