Sleep deprivation not only causes sleepiness, lack of concentration and irritability, but recent studies have linked sleep deprivation with weight gain and obesity. Additionally, independent of the weight gain, recent data also links sleep deprivation to a higher risk of high blood pressure, diabetes and heart disease.
If you are sleeping two or more hours more on the weekends than compared to the weekdays, it is likely that you are sleep deprived and you need to extend your sleep duration on the weekdays.
Rishi Raj, M.D., assistant professor, Department of Internal Medicine, Texas Tech University Health Sciences Center, says in addition to getting at least seven to eight hours of sleep every night, it is recommended that everyone follow the following sleep hygiene measures:
Avoid caffeine in the late afternoon and evening. Excessive amounts of caffeine can cause insomnia of sleeplessness.
Avoid nicotine because nicotine causes insomnia and sleep disruption.
Avoid alcohol at night. Although alcohol is a sedative, contrary to the popular belief that alcohol causes one to sleep well at night, alcohol consistently causes abnormal sleep architecture and reduced sleep quality at night.
Although regular exercise promotes general health and sleep, one should not exercise vigorously in the two to three hours before sleeping. Although we may think that a heavy workout will make us sleepy, just the opposite occurs. Vigorous exercise stimulates the sympathetic system, resulting in insomnia or inability to sleep, rather than sleepiness.
The use of one’s bed should be reserved for sleep and intimacy. Avoid eating, listening to the radio, watching television or working in bed.
Have a routine to wind down before you go to sleep and keep a set sleep schedule – go to bed and wake up at the same time each day.
Make sure your bedroom is quiet, cool and dark.
If you are still sleepy despite getting an adequate amount of sleep at night and following a good sleep hygiene, consult your doctor.