Sleep deprivation is a painful experience, but many of its most debilitating symptoms are caused by the behavior it encourages. Taking a sharp toll on the human brain and body, Sleep deprivation impairs cognition, motor ability, and mood. Along with judgment power other abilities such as Willpower, memory, and attention all suffer. You’re more irritable, drop and bump into things, long for sugar, overeat, and gain weight. Due to sleep deprivation, you start getting more anxious, overly negative, and more emotionally reactive. Your ability to connect meaningfully with other people also lowers down. Despite all these known facts, sometimes you need to power through for a while without sleep. If you’re one of those suffering from sleep deprivation, here is how you’ll be able to use these techniques effectively to improve your life.
1. Maintain Your Blood Sugar
Due to low blood sugar and exhaustion, you’ll feel much more tired, more anxious, more irritable, and you won’t be able to concentrate or think clearly. The sleep-deprived body responds to blood sugar changes slowly, and its methods of clearing sugar lead to some overcorrection that leads to a blood sugar dip.This makes you feel more tired and crave more sugar in turn. How much ever you eat, it won’t satisfy the urge to eat more of them and eventually you’ll gain weight. Improve your diet eating hearty food—protein and fat—more often. Consume protein and fat with every meal and never have refined sugar by itself for example bacon.
2. Take B-Complex Supplements
B- Complex supplements can boost in alertness and mental clarity. People suffering from sleep deprivation claim that it is a quick, easy way to get a little energy boost. it doesn’t last long in your body as it’s water soluble, One dose in the morning and another one in the early afternoon or take up to 3 a day. Be careful, don’t take it right before you want to sleep and overdose is possible!
3. Hydrate yourself
Drink more water than you usually do to help compensate for the sleep deprivation. Without water You’ll feel much more tired as it causes feelings of fatigue. during your waking hours Water is used by your body more rapidly. In sleep deprivation, your kidneys will be flushing all that excess sugar from your bloodstream out through your urine, and taking a lot of water with it. Fill a big pitcher with water each morning you’d like to drink for the day to monitor your intake. carrying a water bottle with you wherever you go and drinking liberally whenever you think of it. Often in sleep deprivation your tired brain won’t be able to accurately evaluate how much you’ve had, so you’ll have to track your intake some other way if you want to ensure drinking enough through apps or other reminders.
4. Exercise (even if you don’t want to)
Exercise is the single best way to increase blood flow and oxygen and immediately improves your brain’s ability to think clearly. Exercise boosts the brain deprived neurotrophic factor (BDNF) and also stimulates endorphins, which improve your mood. No hardcore exeercise required, pick a moderate exercise, like walking, yoga, or cycling. Keep your blood circulating without pushing yourself too hard. It’s essential to move.
5. Power naps are important
Power naps are of short and long duration with the optimal length of either 10–20 minutes or about 90 minutes.Both types improve your focus and clear away the feeling of brain fog. Short naps improve the speed and accuracy of your thinking and keep you alert while long naps reduce forgetfulness and do restorative work in your brain. This has the power of reversing over the effects of sleep deprivation by restoring your optimism. a nap will enhance your productivity, your mood, and your memory. As research proves naps are much more powerful than caffeine at improving our alertness and performance, and with the bonus of no side effects.
Don’t make it a habit. But if you have to be the sufferer of sleep deprivation, these ways can help you handle the symptoms caused by it.