how to prevent sleep deprivation essay

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9 Top Treatments to Help Avoid Sleepiness When Sleep Deprived

If you are not sleeping enough and are enduring the effects of sleep deprivation , you might be interested in learning some of the best treatment options and cures available for this condition. Fortunately, there are many options available that help. Many environmental factors can counteract the effects of sleep loss , working to activate our brain's arousal system. Some are obvious and others may surprise you. Hopefully, you will discover a way to address your sleep deprivation that will prevent serious consequences from a common complaint.

This may seem too obvious to even consider, but the best treatment for sleep deprivation is also the easiest: sleep more. Sleep deprivation occurs when we do not sleep enough. This might occur chronically, with inadequate sleep over an extended period of time, or it may occur acutely, such as when we "pull an all-nighter." We each have individual sleep needs, and the average amount of sleep changes over our lifetime.   Sleep that is of poor quality, such as those that may occur in sleep disorders like insomnia or sleep apnea , may also lead to sleep deprivation.

You may not need a great deal of recovery sleep to feel better. After acute sleep loss, a single night of 8 hours of sleep may be sufficient. In the setting of chronic sleep deprivation, sleep during the night may need to be lengthened, and additional naps during the day might also help. Younger people may take slightly longer to recover from prolonged sleep deprivation.

The next option to treat sleep deprivation is the opposite of sleep: activity. Brief periods of activity may help you to stay more alert, especially when you are experiencing minor sleep deprivation.  

Research studies have shown that a five-minute walk can improve excessive daytime sleepiness as measured by multiple sleep latency testing (MSLT) . Unfortunately, this increased alertness may be a transient benefit that comes and goes rather quickly.

However, if you are suffering from profound sleep deprivation, you may not find many benefits from being active. Depending on the level of activity, you may develop increased fatigue (as opposed to improved sleepiness) that may counteract the benefits of being more alert.

Bright Light

The exposure to bright light has important effects on your body's circadian rhythm . The circadian rhythm is a pattern of body functions, including sleep and wakefulness, that is timed to the day-night cycle. There are some conditions such as seasonal affective disorder (SAD) and circadian rhythm sleep disorders that are helped by appropriately timed exposure to bright light.   In addition, bright light may help you become more alert if you are sleep deprived.

The results of research studies are somewhat mixed in regards to how effective this might actually be. Some show that light is effective in shifting circadian rhythms, which might allow you to stay awake longer.   (This is also called increased sleep latency .) In addition, some research suggests there is improved performance at night, especially with shift work, when bright light conditions are present.  

Aside from normal ambient lighting such as you might get from overhead lights or natural light exposure like sunlight, it might also be beneficial to expose yourself to a light box .

If you have ever found yourself turning up the radio to stay alert, you may wonder if this actually improves sleepiness or any of the other effects of sleep deprivation. There may be some benefit, but unfortunately, it is rather modest.

When we hear something, our brain responds by making us slightly more alert. This can be problematic when we have a noisy sleep environment , but it can be helpful if we are trying to stay awake.

We generally respond best to novel stimuli. In other words, we tune out background noise when we are exposed to it for long enough. For example, the sounds of air circulating through the ducts, the soft hum of a computer fan, or any number of other noises fade into the background din after awhile. New sounds, however, draw our attention.   Noise, therefore, may be somewhat helpful in alerting us. If you sing along, it may be of even greater benefit.

Surely it is harder to fall asleep when you are standing up, so posture clearly can have some beneficial effects on sleep deprivation. Indeed, simply sitting upright can have the same impact. This has to do with the activation of something called the sympathetic nervous system. The sympathetic nervous system controls automatic body functions such as heart rate and pupil dilation.   As an unlikely example, it is the system that goes to work instinctively when you are attacked by a lion. Therefore, it is quite effective at increasing alertness and counteracting the effects of sleep deprivation.

Aside from simply getting more sleep, the best single treatment for sleep deprivation may be caffeine . This naturally occurring stimulant is found in many common foods and drinks, including coffee, tea, soda pop, energy drinks, and chocolate. It is very effective in increasing alertness. There may be some minor side effects, such as headache in periods of withdrawal or tremor when used in excess, but caffeine is remarkably well tolerated. It is widely available and relatively inexpensive, making it a reliable and often used remedy for sleep deprivation. In general, caffeine is best used in small amounts consumed frequently and limited to before lunchtime and no later than 4pm.

Motivation or Interest

You might consider that you are more likely to stay alert and attentive if you actually care about the activities you are engaged in. A boring lecture or meeting at work may be just the thing to put you right to sleep. However, spending time with your loved ones or pursuing a favored hobby may keep you wide awake, at least in the short term. Indeed, studies have shown that people who receive incentives such as financial rewards are better able to stay awake. This improved vigilance persisted for the first 36 hours of sleep loss.   However, it began to fall off over the next day; by the third day of sleep loss, the rewards had no effect in improving alertness. Therefore, these benefits may be helpful in acute sleep deprivation, but prolonged sleep loss may undermine their effects.

Group Effects

Finally, there is some belief among anthropologists that the effects of sleep deprivation may be lessened when they occur in the context of a group. You might imagine that a handful of sleep-deprived people are able to engage one another in ways to maintain alertness. This might be as basic as holding a conversation, in which multiple alerting prompts and responses occur. In addition, there may be a social element, such as having someone there to wake you up as you drift off. The impact may be most helpful when at least some of the members of the group are well rested. These group effects may be helpful in select situations, but the effects may wane as chronic sleep deprivation takes hold.

A Word From Verywell

Commit yourself to meeting your sleep needs. Try to get at least 7 to 8 hours of sleep every night. If you find yourself feeling sleepy despite adequate hours of rest, consider evaluation by a board-certified sleep medicine healthcare provider. And always remember: Never drive drowsy . Don't start driving if you are sleep deprived and pull over if you feel sleepy while on the road. It is simply not worth the risk.

Chaput JP, Dutil C, Sampasa-kanyinga H. Sleeping hours: what is the ideal number and how does age impact this? . Nat Sci Sleep . 2018;10:421-430. doi:10.2147/NSS.S163071

Sleep deprivation . Columbia University Department of Neurology. Columbia University Irving Medical Center.

Bonnet MH, Arand DL. Sleepiness as measured by modified multiple sleep latency testing varies as a function of preceding activity .  Sleep . 1998;21(5):477‐483.

Kurlansik SL, Ibay AD. Seasonal affective disorder . Am Fam Physician . 2012;86(11):1037-41.

Dewan K, Benloucif S, Reid K, Wolfe LF, Zee PC. Light-induced changes of the circadian clock of humans: increasing duration is more effective than increasing light intensity . Sleep . 2011;34(5):593-9.  doi:10.1093/sleep/34.5.593

Smith MR, Eastman CI. Shift work: health, performance and safety problems, traditional countermeasures, and innovative management strategies to reduce circadian misalignment . Nat Sci Sleep . 2012;4:111-32.  doi:10.2147/NSS.S10372

Halperin D. Environmental noise and sleep disturbances: A threat to health? . Sleep Sci . 2014;7(4):209-12.  doi:10.1016/j.slsci.2014.11.003

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Krause AJ, Simon EB, Mander BA, et al. The sleep-deprived human brain .  Nat Rev Neurosci . 2017;18(7):404‐418. doi:10.1038/nrn.2017.55

By Brandon Peters, MD Dr. Peters is a board-certified neurologist and sleep medicine specialist and is a fellow of the American Academy of Sleep Medicine.

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Sleep Deprivation

What is sleep deprivation.

Sleep deprivation means you’re not getting enough sleep. For most adults, the amount of sleep needed for best health is 7 to 8 hours each night.

When you get less sleep than that, as many people do, it can eventually lead to many health problems. These can include forgetfulness, being less able to fight off infections, and even mood swings and depression.

What causes sleep deprivation?

Sleep deprivation is not a specific disease. It's usually the result of other illnesses or from life circumstances.

Sleep deprivation is becoming more common. Many people try to adjust their schedule to get as much done as possible, and sleep is sacrificed.

Sleep deprivation also becomes a greater problem as people grow older. Older adults probably need as much sleep as younger adults, but they typically sleep more lightly. They also sleep for shorter time spans than younger people. Half of all people older than 65 have frequent sleeping problems.

Sleep deprivation can occur for a number of reasons:

• Sleep disorder. These include insomnia, sleep apnea, narcolepsy, and restless legs syndrome.
• Aging. People older than 65 have trouble sleeping because of aging, medicine they’re taking, or health problems they’re having.
• Illness. Sleep deprivation is common with depression, schizophrenia, chronic pain syndrome, cancer, stroke, and Alzheimer disease.
• Other factors. Many people have occasional sleep deprivation for other reasons. These include stress, a change in schedule, or a new baby disrupting their sleep schedule.

What are the symptoms of sleep deprivation?

At first, sleep deprivation may cause minor symptoms. But over time, these symptoms can become more serious.

Early sleep deprivation symptoms may include:

• Inability to concentrate
• Memory problems
• Less physical strength
• Less ability to fight off infections

Sleep deprivation problems over time may include:

• Increased risk for depression and mental illness
• Increased risk for stroke and asthma attack
• Increased risk for potentially life-threatening problems. These include car accidents, and untreated sleep disorders such as insomnia, sleep apnea, and narcolepsy.
• Hallucinations
• Severe mood swings

How is sleep deprivation diagnosed?

Sleep specialists say that one of the telltale signs of sleep deprivation is feeling drowsy during the day. In fact, even if a task is boring, you should be able to stay alert during it if you are not sleep-deprived. If you often fall asleep within 5 minutes of lying down, then you likely have severe sleep deprivation. People with sleep deprivation also have “microsleeps.” These are brief periods of sleep during waking time. In many cases, sleep-deprived people may not even be aware that they are having these microsleeps.

If you have any of these warning signs listed above, see your doctor or ask for a referral to a sleep specialist. Your doctor will ask you detailed questions to get a better sense of the nature of your sleeping problems.

In some cases, if your doctor thinks you have a more serious and possibly life-threatening sleep disorder such sleep apnea, then the sleep specialist may do a test called a sleep study (polysomnography). This test actually monitors your breathing, heart rate, and other vital signs during an entire night of sleep. It gives the sleep specialist useful information to help diagnose and treat your underlying disorder.

How is sleep deprivation treated?

Treatments for sleep deprivation vary based on how severe it is. In some cases, your doctor may want you to try self-care methods before turning to medicine. Your doctor may prescribe sleeping pills. But keep in mind that they tend to work less well after a few weeks. They can actually disrupt your sleep. Sometime insomnia is caused by an adjustment in your body clock. This is called a circadian rhythm disorder. For this, your doctor may have you try light therapy. It can help your body’s internal clock readjust and allow you to sleep more restfully.

If you are diagnosed with sleep apnea, your doctor may prescribe a special breathing machine to use while you sleep. It's called CPAP (continuous positive airway pressure). This machine gives you a continuous flow of air through a mask. This help keep your airway open.

Can sleep deprivation be prevented?

If your sleep deprivation is mild, these simple strategies may help you to get a better night’s sleep:

• Exercise at least 20 to 30 minutes each day, at least 5 to 6 hours before going to bed. This will make you more likely to fall asleep later in the day.
• Don't use substances that contain caffeine, nicotine, or alcohol. Any of these can disrupt your regular sleep patterns. Quitting smoking is always a good idea.

How to manage sleep deprivation

Creating a relaxing bedtime routine often helps conquer sleep deprivation and give you a good night’s sleep. This can include taking a warm bath, reading, or meditating. Let your mind drift peacefully to sleep. But don't eat a large meal just before bed. It can make it hard to sleep.

Another step that may help you to get a good night’s sleep is sticking to a consistent schedule. This, means that you go to bed and wake up at the same time every day. If possible, waking up with the sun is a good way to reset your body’s clock more naturally.

Also keep your bedroom at a reasonable temperature. A bedroom that is too hot or too cold can disrupt sleep.

If you’re having trouble sleeping, try doing something else like reading a book for a few minutes. The anxiety of not being able to fall asleep can actually make sleep deprivation worse for some people.

Finally, see a doctor if your problems with sleep deprivation continue. Don’t let sleep problems linger.

Key points about sleep deprivation

• Sleep deprivation is not a specific disease. It's usually the result of other illnesses or life circumstances.
• Sleep deprivation can become a greater problem as people grow older.
• One of the telltale signs of sleep deprivation is feeling drowsy during the day.
• Treatments for sleep deprivation vary based on how severe it is.
• Creating a relaxing bedtime routine often helps to conquer sleep deprivation and get a good night’s sleep.
• The anxiety of not being able to fall asleep can actually make sleep deprivation worse for some people.

Tips to help you get the most from a visit to your healthcare provider:

• Know the reason for your visit and what you want to happen.
• Before your visit, write down questions you want answered.
• Bring someone with you to help you ask questions and remember what your provider tells you.
• At the visit, write down the name of a new diagnosis, and any new medicines, treatments, or tests. Also write down any new instructions your provider gives you.
• Know why a new medicine or treatment is prescribed, and how it will help you. Also know what the side effects are.
• Ask if your condition can be treated in other ways.
• Know why a test or procedure is recommended and what the results could mean.
• Know what to expect if you do not take the medicine or have the test or procedure.
• If you have a follow-up appointment, write down the date, time, and purpose for that visit.
• Know how you can contact your provider if you have questions.

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89 Sleep Deprivation Essay Topic Ideas & Examples

🏆 best sleep deprivation topic ideas & essay examples, 📌 simple & easy sleep deprivation essay titles, 👍 good essay topics on sleep deprivation, ❓ sleep deprivation research questions.

• Problem of Sleep Deprivation This is due to disruption of the sleep cycle. Based on the negative effects of sleep deprivation, there is need to manage this disorder among Americans.
• Sleep Deprivation Impacts on College Students Additional research in this field should involve the use of diverse categories of students to determine the effects that sleep deprivation would have on them.
• Effects of Sleep Deprivation While scientists are at a loss explaining the varying sleeping habits of different animals, they do concede that sleep is crucial and a sleeping disorder may be detrimental to the health and productivity of a […]
• The Issue of Chronic Sleep Deprivation The quality of sleep significantly impacts the health and performance of the human body. These findings point to significant promise for the use of exercise in the treatment of sleep disorders, but a broader body […]
• The Influence of Sleep Deprivation on Human Body It contradicts living in harmony with God, as when the person is irritated and moody, it is more difficult to be virtuous and to be a source of joy for others.
• Sleep Deprivation and Insomnia: Study Sources The topic of this audio record is a variety of problems with sleep and their impact on an organism. They proved the aforementioned conclusion and also paid attention to the impact of sleep deprivation on […]
• Neurocognitive Consequences of Sleep Deprivation The CNS consists of the brain and the spinal cord while the PNS consists of all the endings of the nerve extensions in all organs forming the web that extends throughout the entire organ.
• “Childbirth Fear and Sleep Deprivation in Pregnant Women” by Hall To further show that the information used is current, the authors have used the APA style of referencing which demand the naming of the author as well as the year of publication of the article/book […]
• Sleep Deprivation and Learning at University It is a widely known fact that numerous people face the problem of lack of sleep. Second, sleeping is essential for increasing the productivity of students in the context of learning.
• Sleep Deprivation: Biopsychology and Health Psychology Another theory that has been proposed in relation to sleep is the Circadian theory which suggests that sleep evolved as a mechanism to fit organisms into the light dark cycle of the world.
• Sleep Disorders: Sleep Deprivation of the Public Safety Officers The effects of sleep disorders and fatigue on public safety officers is a social issue that needs to be addressed with more vigor and urgency so that the key issues and factors that are salient […]
• Sleep Deprivation: Personal Experiment As I had been perplexed, I did not take a step of reporting the matter to the police neither did I inform my neighbors.
• Sleep Deprivation: Research Methods The purpose of the research will be to determine sleep deprivation, what causes it, the effect, and why sleep is important.
• Sleep Deprivation and Specific Emotions The purpose of this study is to develop an understanding of the relationship between sleep deprivation and emotional behaviors. The study looks to create a link between the findings of past researches on the emotional […]
• What Are The Effects Of Sleep Deprivation For Paramedics
• The Innate Immune System During Sleep Deprivation
• Sleep Deprivation Negatively Influences Driving Performance
• What Effect Does Sleep Deprivation Have on Physiological and Cognition
• Sleep Deprivation And Its Effects On The Lives And Culture Of Different
• The Correlation Between Sleep Deprivation And Academic Performance
• The Importance of Sleep and the Health Impact of Sleep Deprivation in Humans
• Effects of Sleep Deprivation on the Academic Performance of DLSL Account
• The Effects Of Sleep Deprivation Among College Students
• The Dangers and Effects of Sleep Deprivation Among Nurses and the Ways to Prevent the Sleep-Related Problem
• Sleep Deprivation and its Affects on Daily Performances
• The Body Of Knowledge Regarding Adolescent Sleep Deprivation
• Poor Performance in School/Work as a Consequence of Sleep Deprivation
• The Fascinating World of Sleep and the Effects of Sleep Deprivation
• Symptoms And Treatment Of Sleep Deprivation
• Sleep Deprivation And Aggression Among College Students
• The Effects Of Sleep Deprivation On Academic Performance
• Sleep Deprivation On Eating And Activity Behaviors
• Sleep Deprivation: What Causes The Sleeplessness And How Long It Lasts
• The Relationship Between Sleep Deprivation And The Human Body
• Students And Chronic Sleep Deprivation: How School Start Times Can Impact This
• What is Sleep and the Effects of Sleep Deprivation
• Several Health and Behavioral Symptoms of Sleep Deprivation
• Sleep Deprivation, Nightmares, And Sleepwalking
• The Factors That Contribute to Sleep Deprivation and Its Effects on the Sleep Cycle
• The Dangers Of Teen Sleep Deprivation: Benefits Of Adopting Later Start Times For High Schools
• The Issue of Sleep Deprivation, Its Results and Associated Risks
• The Negative Effects of Sleep Deprivation in Human Beings
• The Stages of Sleep and the Effects of Sleep Deprivation
• The Negative Effects of Sleep Deprivation to Mental and Physical Health
• Effects Of Sleep Deprivation On One’s Performance And Function
• How Sleep Deprivation Can Effect Weightlifting Performance
• The Causes of Sleep Deprivation in America: a Nation of Walking Zombies
• The Sleep Deprivation Epidemic Is Affecting Teenagers
• Sleep Matters: The Human Condition in the Midst of Sleep Deprivation
• Sleep Deprivation : The Brain Function And Physical Body
• Sleep Deprivation And Reduction, Sleep Disorders, And The Drugs Used To Treat Them
• The Effects of Total Sleep Deprivation on Bayesian Updating
• The Negative Effects of Sleep Deprivation Among Teens and the Solutions to the Problem
• Light Pollution, Sleep Deprivation, and Infant Health at Birth
• The Effects Of Food And Sleep Deprivation During Civilian
• The Study of Rechtschaffen (1983) on Sleep Deprivation
• How Sleep Deprivation Affects Psychological Variables Related to College Students Cognitive Performance
• Sleep Deprivation : Sleep And The Adverse Effects Of Sleep Disorders
• How Does Sleep Deprivation Affect Psychological Health?
• What Effect Does Sleep Deprivation Have on Physiology and Cognition?
• How Does Lack of Sleep Affect Physical Health?
• Does Sleep Deprivation Significantly Interfere With Driving?
• How Does Sleep Deprivation Affect Psychological Variables Related to College Students’ Cognitive Performance?
• Are the Brains’ Motor Function Affected by Sleep Deprivation?
• How Does Sleep Deprivation Affect Work Performance?
• Does Sleep Deprivation Effect College Students’ Academic Performance?
• How Does Sleep Deprivation Affect Cognitive Functions?
• Does Too Much Homework Cause Sleep Deprivation?
• How Can Sleep Deprivation Effect Weightlifting Performance?
• What Are the Effects of Sleep Deprivation for Paramedics?
• How Does Sleep Deprivation Lead to Cardiovascular Disease?
• What Are the Symptoms of Sleep Deprivation?
• How Does Sleep Deprivation Affect Health?
• Can Sleep Problems in Patients With Parkinson’s Disease Be About Serotonin?
• How Common Are Sleep Problems in Teenagers?
• What Are the Criteria to Classify Mild, Moderate, and Severe Sleep Deprivation in Humans?
• How to Measure Sleep and Insomnia in Adult Video Gamers?
• What Are the Physiological and Psychological Effects on Sleep of Electronics in the Bedroom?
• Is Bipolar Disease a Sleep Regulation Disorder?
• What Is the Scale on Sleep Deprivation?
• How Does Lack Sleep Affect Physical Health?
• Does Sleep Deprivation Induce by Reward Rather Than Punishment Result in Different Effects?
• How Does Lack of Sleep Affect the Ability to Concentrate, Think and Learn?
• What Are the Main Types of Sleep Disorders?
• Can a Person either Become Sick or Die After Complete Sleep Deprivation?
• What Are Problems Can Sleep Deprivation Lead To?
• Does Sleep Deprivation Cause Permanent Brain Damage?
• How Long Does It Take to Reverse Sleep Deprivation?
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Home — Essay Samples — Nursing & Health — Sleep Deprivation — The Effects of Sleep Deprivation

The Effects of Sleep Deprivation

• Categories: Insomnia Sleep Deprivation

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Words: 751 |

Published: Jan 25, 2024

Words: 751 | Pages: 2 | 4 min read

Works Cited

• Blass, Laurie et al. 21St Century Reading. National Geographic Learning, 2016.
• Peri, Camille. "10 Things To Hate About Sleep Loss". WebMD, 2014, https://www.webmd.com/sleep-disorders/features/10-results-sleep-loss.

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Sleep Deprivation, Essay Example

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Words: 652

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Introduction

In this discussion some important aspects of sleep deprivation will be highlighted. They include explorations into the effects of sleep deprivation; when someone becomes tired what are the consequences, how it will affect one’s sleeping pattern, some causes of sleep disturbances and how to improve the quality of sleep.

Development

Lack of sleep affects the body in many ways yet people allow themselves to be deprived of it. Ten serious consequences of sleep deprivation include the potential of getting into accidents, which could cause loss of life along with those of others.  Studies show where people who work in factories tend to become injured due to sleep loss. With respect to danger on the body lack of sleep first manifests as thinking difficulties, which contribute to accidents. Essentially, people are less alert because energy levels fall. The body needs sleep to build red blood cells. This is responsible for many effects of sleep deprivation on the body. Sleep cycles are important for replenishing mental energy. Besides, concentrating and learning is impaired (Smith, Robinson,  & Segal, 2011).

Among other adverse effects on the body are the risks for heart disease, hypertension, diabetes, irregular heart rhythm along with loss of sexual appetite. Studies show that 90% of persons with sleep deprivation ultimately suffer from insomnia, which leads to depression and an aging skin tone. Later the reaction could lead to either weight loss or excessive weight gain. More importantly, studies reveal that lack of sleep hastens death through cardio vascular disease (Pilcher  & Huffcutt, 2015).

Tiredness severely affects the desire to sleep. Scientists have defined perpetual tiredness as chronic fatigue syndrome. Researchers are aware that fatigue and tiredness do affect sleep desire, but distinct characteristic relating the two variables have not been clearly understood. The body’s sleep mechanism requires some measure of relaxation of body and mind. When someone is tired the body and mind are tense and the mechanism required to activate sleep is inhibited. This is why doctors prescribe tranquilizers to initiate sleep in cases when tiredness overtakes the individual (Pilcher & Huffcutt, 2015).

One cause of sleep deprivation is alcohol consumption. Scientists contend that the glass of wine some people think that they need before going to bed can be very dangerous. The initial effect of alcohol might be the desire to sleep, but after that feeling subsides the sleep difficulty emerges. Scientists contend that the body breaks down alcohol as any substance it receives. As this happens the initial stimulating effect rebounds preventing deeper stages of sleep to occur. Bedtime snack is another reason for preventing sleep. When the stomach is supposed to rest a bed time snack causes it to work producing tiredness and withholding sleep (Pilcher  & Huffcutt, 2015).

The question is now asked what can be done to improve sleep qualities. They range from therapies to medication depending on the underlying cause of sleep loss. Some peope just feel compelled not to sleep thinking that either they are disturbed. Others have trained themselves into a routine of taking less than the required amount needed for their bodies. These persons would require therapeutic interventions (Graci & Hardie, 2007).  Others who are deprived due to pain or depression would need medication in resolving the problem. Besides, it is advised to avoid caffeine, nicotine and alcohol, which inhibit sleep or limit your exposure to toxic chemicals (Ramakrishnan & Scheid, 2007).

Graci, G., & Hardie, J. (2007). Evidenced-Based Hypnotherapy for the Management of Sleep Disorders. International Journal of Clinical and Experimental Hypnosis 55 (3): 288–302

Ramakrishnan, K., & Scheid, D. (2007). Treatment options for insomnia. American family physician 76 (4): 517–526

Smith, M.  Robinson, L., & Segal, R. (2011). Sleep Disorders and Sleeping Problems.  NINDS Narcolepsy .

Pilcher, J., & Huffcutt, A (2015). Effects Of Sleep Deprivation On Performance: A Meta-Analysis. Sleep , 19(4); 12 -22.

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Tips for Online Students , Tips for Students

Sleep Deprivation in College Students: How to Cope

Updated: September 19, 2023

Published: July 17, 2019

Did you know that 37% of people ages 20-39 report lack of sleep? Sleep deprivation in college students is a common occurrence because it takes a lot to manage balancing work, life, and school. When it comes to sleep, it is recommended that adults get 7-9 hours of sleep a night because sleep promotes proper mental, physical and psychological well being.

Often times, college students are either too stressed or too busy to get the proper amount of sleep. This is especially true when it comes to medical-related majors as compared to humanities. But, regardless of what you are studying, sleep is extremely important.

We will explore the importance of sleep, the detrimental side effects of sleep deprivation, and methods to manage both time and stress in order to get adequate sleep.

Why Sleep Matters So Much: Consequences

What happens to your body during sleep? During sleep, your body is rejuvenated. Your body’s cells are reenergized, your muscles relax, waste is removed from your brain and both learning and memory receive support.

When you don’t get enough sleep, the detrimental side effects include:

• Lowered ability to focus, which can negatively impact grades
• Overall wellbeing is decreased: you feel more stressed, are more likely to gain weight and may feel unbalanced
• Brain development is impaired
• You have poor coordination and are more likely to get hurt or in an accident
• Increased levels of anxiety and likelihood of depression
• Negative feelings increase

Research shows that with lack of sleep, you are more likely to develop diseases of the heart, diabetes, high blood pressure and obesity.

Source: Unsplash

Why sleep matters: benefits.

With adequate sleep, you become a better student for many reasons, including:

1. Learning and Memory:

Sleep consolidates memory which improves learning and retaining information. Additionally, lack of sleep means less focus making it harder to learn.

2. Improved Grades:

With the ability to study and stay more focused, you can improve your grades.

3. Improved Mood:

Sleep helps to balance your hormones so that you can maintain your mood rather than suffer from mood swings due to feeling tired.

4. Improved Health:

Since your cells are re-energized during sleep, your immune system can stay healthy and strong, which means you’ll be less likely to get sick.

Reasons for Sleep Deprivation

It’s all too common to suffer from sleep deprivation, especially if you are a student. Many of the following aspects can cause you to lose sleep, but for each, you can adjust your outlook or activities to better manage your sleep/wake cycles.

• Part-time jobs
• All nighters to cram
• Distractions like TV and social media
• Sleeping disorders
• Stress, drugs, alcohol
• Energy drinks and caffeine
• Fear of missing out

How to Overcome Sleep Deprivation

Rather than suffering from the negative consequences of lacking sleep, try the following tips:

1. Keep routine:

Go to bed early and at the same time every night.

2. Use bed only for sleep:

Set aside a different location to read or do your work/study. This is especially important if you attend school online. When you take classes online, at universities like University of the People , you have the flexibility to study whenever and wherever you choose. However, you’ll want to create a designated study area outside of your bed so that your brain associates your bed with sleep rather than work/stress/active thinking.

3. Weekend routine:

Even though it’s so tempting to sleep in during the weekend, if you are able to, you should try to wake up around the same time as you do during the week. That way, your sleep/wake cycle remains on a consistent schedule which can then regulate itself.

4. Avoid/limit caffeine and alcohol:

Caffeine is a stimulant, which not only increases anxiety, but it also speeds up your heart rate and makes it harder to relax and get shut eye. With similar negative effects on your sleep, alcohol is a depressant that affects your sleep wave patterns and can affect your breathing patterns during sleep. It also makes bathroom trips during the night more likely as your body tries to expel the toxins from your body.

5. Wind down:

Before bed, create a routine to wind down. This could include going for a short walk, reading a book, turning off your phone, practicing meditation, journaling, or drinking chamomile tea. All of these will help to ease your mind and put you in a state of relaxation before bed.

6. Schedule meals:

Because your body uses energy to digest, it’s best practice to stop eating at least two hours before going to sleep.

7. Create a bedtime ritual:

Like a morning routine, practice your wind down routine every night so that it becomes a habit. As mentioned before, try to turn phones and electronic devices off with adequate time before bed (consider keeping your phone in a different room or using do not disturb/airplane mode). Also, make sure the room is dark enough by limiting the lights from electronic machines and TVs.

8. Limit daytime naps:

If you nap too much during the day, you won’t be tired at night. Try to take power naps no longer than 30 minutes.

9. Exercise:

Get moving! This will help boost/expend energy during the day and tire you out for bedtime.

10. Learn to say no:

If you’re too tired and your friends invite you out, it’s ok to say no. The fear of missing out can tempt you to push yourself beyond your limits, but listen to your body and know that there will be more opportunities to socialize.

How to Recognize if You are Sleep Deprived

Not sure if you fit into the category of a sleep-deprived college student? Here are some symptoms to be aware of:

• Forgetfulness
• Low motivation
• Increased carbohydrate cravings
• Reduced sex drive
• Irritability

Using medication as a last resource, you can try other techniques and resources to help you sleep. Here are a few ideas:

• Headspace – Meditation App
• Relaxation Exercise
• Mindfulness Yoga

The Bottom Line

More than 70% of college students are lacking the sleep needed to properly function. Whether you are attending an online university or traditional on-campus school, time management and adequate self-care are necessary to get the sleep you need to optimize your potential.

Prioritize your sleep and practice the aforementioned techniques so that you can do better in school, as well as take care of your health!

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Our advice is expert-vetted and based on independent research, analysis and hands-on testing from our team of Certified Sleep Coaches. If you buy through our links, we may get a commission. Reviews ethics statement

Stop Accepting Bad Sleep. 42 Expert Ways to Take Charge of Your Sleep Quality

Take control of your sleep quality by implementing these tried-and-true expert tips into your routine.

There's one thing we do every night that greatly impacts all aspects of our well-being:  sleep . The Centers for Disease Control and Prevention estimates that more than 30% of adults in the US don't get enough sleep , and that makes us tired, cranky and caffeine-addicted. The reasons for poor sleep range from having the wrong pillow or mattress to fighting your natural circadian rhythm . We can't forget the role that technology plays in our sleep quality, too.

Although tech can help you better understand your sleep patterns and quality, it's also responsible for screwing up your sleep patterns . If you're staying up too late binge-watching Netflix  or scrolling through Instagram in bed until the wee hours (guilty), it's not too late to save your sleep.

Read more : Can Tech Help You Sleep Better? This Is My 3-Week Quest for Answers

We pulled together a list of 42 sleep tips that will actually help you get more sleep. Whether you use a few or all of these tips, you can rest assured you’ll change your sleep habits for the better. 

Read more:   7 Sleep-Ruining Habits You Need to Cut Out ASAP

1. Address potential health issues first

The reason you might not sleep well at night may have nothing to do with your environment or your phone screen. Several underlying health issues could be to blame. For instance,  sleep apnea  is a dangerous condition that causes you to temporarily (and repeatedly) stop breathing while sleeping.

Perhaps your sleeping position is sabotaging your sleep. If you're one of the 35% of all Americans who experience sleep disturbances, you know just how frustrating it can feel to constantly wake up at night . It's a form of insomnia that can be attributed to a variety of factors, including what you're eating or stress. 

Sleep deprivation isn't something you want to brush off or tout as a badge of honor; it can lead to  serious chronic health issues .

Read more: 8 Products to Help You Stop Snoring

Track your sleep to see if you are actually resting at night.

2. Track your sleep

You've heard that getting eight hours of sleep every night is important, but how do you know if you're  really getting enough sleep , and is it quality? One way to know is by using a  sleep tracker  to monitor your sleep quality, which is arguably more important than quantity. Everyone has a different number of hours of sleep that they need to keep to feel good, so make it a priority to figure that out and stick to it as often as possible. 

Fortunately, these days, there is no shortage of ways to track it  so you can be on your way to good sleep. In addition to counting steps, smartwatches and fitness trackers like the Fitbit  also track your sleep. Just wear it to bed and it will track you through the night to tell you how much deep sleep you got, how many times you woke up and how long you were restless.

If you don't sleep well with a gadget around your wrist, sensors like the iFit Sleep HR and Eight Sleep Tracker work with your existing bed and tell you how you slept. All-in-one smart mattresses can even track the quality of your sleep. Read more:  Here's How to Calculate How Much Sleep You Need

3. Avoid technology before bed

Your body has a natural circadian rhythm loosely based on the daylight hours. You probably wake up within an hour or two of the sun rising and begin to get sleepy after it sets.

Blue light from screens (and even overheads) in your home can wreak havoc on your sleep by interrupting your circadian rhythm's natural go-to-sleep signals. That's why a key tip for sleeping better is to avoid watching TV or scrolling on your phone right before bed. If you can't avoid screens, wear blue-light-blocking glasses in the evening. Blocking blue light  helps your eyes relax  and gives your body a fighting chance to get to bed on time.

For some people, leaving your phone out of the bedroom is the best way to avoid scrolling temptations at night. This can be a problem if you rely on your phone to wake you up. Try switching to an analog alarm clock or, even better, an alarm that wakes you up with light  or calming sounds. One of the quickest ways to ruin a great sleep session is to be yanked out of deep sleep by a loud, annoying alarm. 

Read more: Best Sunrise Alarm Clocks for 2024

Keep your bedroom cool for the optimal sleep.

4. Create the perfect sleep environment

Winding down from your day is important to get the best rest and help you create the right environment to sleep better. Try creating a consistent sleep routine you follow daily.

Beyond that, your bedroom should be the perfect oasis to encourage sleep. Keep your thermostat low because the  best sleep happens in a room that's about 60-67 degrees Fahrenheit. Pair this with an upgraded mattress , pillows  and a sound machine and you're well on your way to the best night of sleep you've ever had.

Make sure your bedroom is dark and quiet:  Use blackout curtains  to keep the light out and limit sleep disruptions.

Do you wake up with a dry mouth, cracked lips or nosebleeds? The  humidity in your home may be too low. A humidifier will add water vapor to the air, which can not only make the ambient temperature in the room feel cooler but also help combat your dry skin and sinuses. Having a humidifier can also remove bacteria and allergens from the air,  keeping your throat and sinuses comfortable .

If you see an overabundance of dust collecting in the corners (faster than it should), it may be time to consider an air purifier . You may also consider adding plants to the bedroom. Not only do plants liven up a space to make it feel more homey, but  certain plants have anxiety-relieving  and air-purifying effects that may help you get a better night's sleep.

Read more:  Best White Noise Machines for Better Sleep

Tossing and turning? You might need a new bed.

5. Upgrade your mattress

If the temperature in your home is comfortable and you're not scrolling on your phone before bed but you keep waking up throughout the night, your mattress could be to blame. A mattress that's too firm , too soft or just too old could make all the difference to your sleep. 

While you're at it, upgrade your pillows  and sheets too. Breathable, high-quality sheets can keep you cooler and more comfortable. The right bedding can lead to better rest.

If overheating is an issue for you (even if the room is cool) there's a smart mattress that automatically adjusts to your body temperature , cooling the bed as your body temperature increases throughout the night. If you need mattress options, you can check out our list of the best mattresses right now, tested by our experts .

Read more: Mattress Buying Guide

More sleep tips

6. Avoid sleeping in to 'catch up' on sleep. The phrase "behind on sleep" is a misnomer. Sleep debt, what Scientific American describes as the "difference between the amount of sleep you should be getting and the amount you actually get," exists. Sleeping until noon the next day or over the weekend isn't going to help you get caught up; it can actually make matters worse. Consistently adding an extra hour or two of sleep a night is the best way to catch up.  7. Stick to your natural circadian rhythm. Fighting your natural circadian rhythm or inadvertently altering it with your computer or phone can seriously affect the quality of sleep you get.  Keeping a regular sleeping schedule  prevents disruptions that can occur from staying up too late on the weekends. It can also help maintain your circadian rhythm once you get into the habit, as your body will naturally begin to recognize when bedtime is near and help wind you down.

If you try to wake up early only to constantly snooze your alarms or oversleep, you might need to embrace the fact that you're not a  morning person . It is possible to force yourself to become one, but it's better just to embrace your natural sleep rhythm. If you feel like your circadian rhythm needs a fix, consider spending an extended weekend in the woods. The technology detox and natural light will help you course-correct. 

8. Give it a listen.  Instead of looking at your phone, use a smart speaker to listen to an audiobook or  podcast . Sleep podcast hosts typically have calm, soothing voices and talk about things that are entertaining but not distracting. Some of our favorites include  Sleep with Me ,  Slow Radio  and  Sleep Whispers . You can even  play games with your Alexa  or  Google Home speakers , such as choose-your-own-adventure stories, trivia or blackjack. 

Try the Sound Asleep Pillow . Not only is this Bluetooth speaker pillow comfortable, but it also connects to your phone and is compatible with apps like Spotify, Audiobooks and Apple Music.

9. Cut back on caffeine.  While you might need a boost to power through that mid-afternoon slump, you may want to forgo that extra cup of coffee. The effects of caffeine differ from person to person; it can not only keep you up late at night, but it can also affect the quality of sleep you get. Caffeine can stay in your blood for up to eight hours, so drinking a soda or cup of Joe after lunch may  prevent you from falling asleep .

10. Start a journal . If you feel stressed about work responsibilities or an extensive to-do list, journaling  is an effective way to release those anxious thoughts onto paper. It helps to process your feelings and keep those anxious thoughts from racing through your mind as you try to fall asleep. Before bed, mentally plan your responsibilities for the next day. You might choose to write a list or journal; whatever it takes to avoid thinking about it when you should be sleeping.

Read more: Want to Stop Stress? Add These 7 Simple Habits to Your Life

11. Avoid nightcaps. Alcohol can have a sedative effect that helps you fall asleep, but it  won't help you stay asleep  and is likely to make you restless or even wake you up later on.

12. Get enough exercise (at the right time).  Walking 150 minutes a week helps those with  insomnia sleep better , but it's important to avoid exercising right before bedtime. Exercising regularly can  reduce anxiety and stress levels , helping you to sleep better. If you exercise within three hours of bedtime, the endorphins can keep you up.

13. Get natural light. Research has shown that getting enough vitamin D during the day is a part of good sleep hygiene. Time outside is actually  clinically proven to help you sleep.  If the sun isn't shining, try a light therapy lamp . These can help to treat sleep disorders and irregular circadian rhythms. 

14. Bathe or shower at night. Doing so one to two hours before bedtime can  regulate your body's circadian rhythm  which also relies on temperature. A stress-reducing nighttime bath can improve blood flow and induce sleepiness.

15. Eat regular meals every day.  Going to bed hungry may keep you up wanting a snack, while too much food can keep you up with indigestion or  acid reflux . If you need a bedtime snack, try something light and non-acidic like these Midnight Cookies — they are high in tryptophan which is an amino acid that helps boost serotonin and melatonin to help you sleep better.

16.   Eat the right foods.  Prioritize foods that are known to help you sleep better such as kiwis, turkey, almonds, fatty fish, walnuts, white rice and protein. A University of Purdue study found adults who consumed more protein daily had better sleep quality .

17. Try golden milk.  Studies have shown turmeric suppresses inflammation and can prevent sleep deprivation. Mixing it with milk is delicious and great for bedtime.

18.   Essential oils and aromatherapy. Lavender-scented essential oil can be used as a sleep aid due to its calming properties . Apply small amounts directly to your wrists and behind your ears or put it in a diffuser near your bed.

19. Read a book . Studies show that reading before sleep  helps reduce stress levels by up to 68% . If you have children, read to them too. Reading a calming bedtime story to your kids is great bonding time, and can be a relaxing bedtime activity to include in your nightly routine.

20. Use a sleep mask.   Sleeping with an eye mask can reduce wake disturbances and increase the amount of time you spend in restorative sleep. 

21. Try a weighted blanket. Weighted blankets can reduce anxiety and stress levels, helping you to fall asleep quicker. Consider trying one from our best list . 

22. Wear the right pajamas.  If you're a sweaty sleeper, wearing moisture-wicking material can keep you comfortable and prevent you from getting up to change. 

23. Progressive relaxation techniques. Squeeze and then relax every muscle in your body starting with your toes and working your way up. This technique helps to relieve tension and calm the body.

24. Autonomous Sensory Meridian Response. These stimuli focus on simple sounds such as water or whispering, which can soothe you to sleep. We recommend checking out these YouTube channels for audio and visual: Gibi ASMR , ASMR Darling  and Gentle Whispering .

25. Watch "oddly satisfying" videos. Along the same lines as ASMR, these videos can reduce stress and help you calm down. Popular topics include soap cutting , hydraulic presses  and playing with slime .

26.   Switch up allowing your pet in bed. Snuggling next to your furry companion could lead to better sleep . Conversely, if your pet normally sleeps with you and you're not sleeping well throughout the night, consider keeping them out of bed to limit disruption from their movements at night.

27.   Face or scalp massage. By yourself or with a partner, practice giving  facial massages  or  scalp massages . Researchers have compared it to meditation, which can help refresh the body and mind and promote relaxation. 

28. Change your sleep position . Switching up your sleeping position can help you breathe better and sleep more soundly . Side sleepers usually get the best rest on mattresses with a softer profile, while back and stomach sleepers tend to like firmer beds because they offer more support. You can also try sleeping with a pillow between your legs, which helps reduce back and hip pain and keeps your spine in proper alignment.

29. Relaxing activities. Activities such as art therapy or knitting can calm you down, center your mind and help you sleep . Try some light drawing or painting an hour and a half before bed. Knitting is a great way to relax and can even help you dream better .

30. Don't just lay there. If you wake up in the middle of the night and can't fall asleep within 20 minutes, get up and practice a calming activity before trying to go back to bed.

31. Grounding techniques. To take your focus away from tomorrow's anxieties, bringing your attention back to the room you're in can be as simple as touching an object or saying your name aloud to center your mind.

32. Red nightlights. Use red nightlights if you need to get up to go to the bathroom. Red-tinged lights are less disturbing than white or blue lights and can help you get back to sleep.

33. Meditation.  Practicing meditation and breathing techniques allows your mind to relax, often  leading to a better quality of sleep .

34. Try acupuncture. There are several major acupressure points that, when stimulated, can help you feel more relaxed at night. Acupuncture is a practice that restores the body, relieves pain and eases stress , making it easier to fall asleep. 

35. Visit the chiropractor. They can recommend sleep positions and pillows to help you sleep better for your body's specific needs.

36. Do not disturb. Use a "do not disturb" sign to let others in your home know when you're asleep. This is an especially good trick if you work abnormal shifts.

37. Cuddle up. Snuggling releases  chemicals that improve your mood, reduce stress and help you sleep.

38. Use your bed for sleep and sex only.  Doing so allows your mind to associate your bed with those two activities only, allowing you to sleep more efficiently over time.

39.   Trick your brain. Reverse psychology might be the trick, as a Scottish study found insomniacs had better luck falling asleep by trying to talk their brain into staying awake.

40. Sleep medicine. Medications can treat insomnia and other sleep disorders. It's important to consult with your doctor first before deciding on a treatment course.

41.   Supplements. Certain supplements such as melatonin or magnesium can activate the neurotransmitters responsible for helping you sleep. Melatonin is a hormone that can help to regulate sleep , making it easier to fall and stay asleep. Be sure to speak to your healthcare provider before starting any new supplements or treatments to ensure they're right for you.

42. Drink tea. Certain herbal  sleepytime teas like chamomile or lavender have a calming effect while valerian root can act as a sedative. 

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Sleep Deprivation Essay Samples

Type of paper: Essay

Topic: Health , Medicine , Children , Disorders , Sleep , Habits , Time , Night

Published: 03/05/2020

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A lot of people suffer from sleep deprivation but are unaware of the effects it has on one’s health. Sleep deprivation, according to the American Academy of Sleep Medicine, is when a person gets inadequate amount of sleep. Adults usually need about eight hours of sleep at night, while on the average teens need nine hours and children need more than nine hours, depending on the age. There are several causes of sleep deprivation. One major cause of unintentional and chronic sleep deprivation is the presence of sleep disorders such as insomnia or sleep apnea. For other individuals, the lack of sleep is a result of some medications which they take to treat other disorders like epilepsy and attention deficit hyperactivity disorder (ADHD). Moreover, sleep deprivation may be a consequence of other illnesses which includes colds or tonsillitis. As a consequence of these illnesses, an individual may suffer from snoring, gagging and frequent waking, all of which disrupts sleep. Aside from medical causes, sleep deprivation may also be a consequence of the occupation of a person. Some jobs require a shifting in schedules which may disrupt the sleep and wake cycle of individuals; thus, resulting in erratic sleeping patterns. An example of an individual whose job may cause sleep deprivation is the flight attendant. The changes in the time zones make it difficult for them to adjust their sleeping habits. But more than the changes in time zones, another common cause of sleep deprivation is stress related to work. Problems in the work place often take its toll in the sleeping habits of people. Lastly. poor sleeping habits result in sleep deprivation. Sometimes, it would take a change in the lifestyle of a person to prevent sleep deprivation. A lifestyle characterized by drinking coffee before bedtime, partying all night, watching television or reading a book until the wee hours of the night, are perfect components for sleep deprivation. Many people ignore the problem of sleep deprivation thinking that it is harmless. However, studies have shown that a lack of sleep may result in some very serious health issues. The most obvious and immediate effect of sleep deprivation is excessive daytime sleepiness. This effect is a safety hazard because the end result of this may be drowsy driving and workplace injuries. Furthermore, inadequate sleep has a damaging effect on a person in that it affects his moods and work performance. Children who are sleep-deprived usually perform poorly in school because they have a hard time concentrating. In the long run, some of the possible health conditions that may develop because of sleep deprivation are high blood pressure, heart disease, obesity, diabetes, kidney disease and depression. Sleep deprivation should be viewed as an important health issue. Like food and water, sleep is vital for the human body to function well. Getting adequate quality sleep should not be taken for granted. Some of its causes are very much within the control of an individual. If a person wants to stay healthy, he must make sure that he gets the necessary amount of sleep fit for his age and health status. Adequate sleep is vital for one’s physical, mental and overall well-being.

Works Cited

American Academy of Sleep Medicine. "Sleep deprivation." 2008. aasmnet.org. Web. 23 June 2014 <http://www.aasmnet.org/resources/factsheets/sleepdeprivation.pdf>.

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Snores, Roars, and Bedtime Wars: Surviving the Symphony of Sleep – Snoring & How To Make It Stop

Posted: May 9, 2024 | Last updated: May 9, 2024

According to studies and research at John Hopkins, approximately 45% of the adult population snores at least occasionally, with 25% snoring all the time. This can disturb the snorer's sleep, as well as the sleep of their bed partner.

It is important to understand snoring and its health implications. Here is what medical doctors and science tell us.

Who Snores?

Snoring is  more common  among individuals who are overweight, middle-aged or older men, and postmenopausal women, and tends to worsen with age.

Causes of Snoring

Snoring results from obstructed airways during sleep. Common causes include poor muscle tone in the throat, excessive throat tissue, or an elongated soft palate or uvula.

It can also indicate underlying health issues such as nasal congestion from sinus infections or allergies, nasal polyps, or a deviated septum.

Health Risks Associated with Snoring

While often benign, snoring can signal severe health conditions, including obstructive sleep apnea, which Johns Hopkins sleep specialist Alan Schwartz, M.D., emphasizes as a major cardiovascular risk. 

Sleep apnea  involves repeated breathing interruptions during sleep, occurring as frequently as 20 to 30 times per hour. These interruptions reduce oxygen levels in the blood and disrupt deep sleep, leading to increased cardiovascular strain and elevated adrenaline levels.

Types of Apnea

There are three main types of apnea:

1. Obstructive Sleep Apnea (OSA):

This is the most prevalent type of sleep apnea. It occurs when the muscles in the throat relax excessively during sleep, leading to a blocked airway and preventing air from flowing into the lungs.

2. Central Sleep Apnea (CSA):

CSA arises when the brain fails to send the correct signals to the breathing muscles, causing interruptions in breathing.

3. Treatment-Emergent Central Sleep Apnea (also known as Complex Sleep Apnea):

This condition occurs in some individuals who are initially diagnosed with OSA through a sleep study. During treatment for OSA, such as with CPAP therapy, their condition can evolve into CSA.

These distinctions are crucial for understanding and treating sleep apnea effectively.

Consequences of Sleep Apnea

People with untreated sleep apnea may experience:

• Irregular heartbeats
• High blood pressure
• Increased risk of heart attacks and strokes
• Greater likelihood of developing diabetes
• Elevated risk of accidents due to fatigue

Research indicates that severe sleep apnea can significantly increase the risk of early death in middle-aged or older individuals. Fortunately, treatment with CPAP devices, which maintain open airways during sleep, can mitigate these risks.

What Is CPAP?

CPAP (continuous positive airway pressure) machines use mild air pressure to keep breathing airways open while you sleep. Your healthcare provider may prescribe CPAP to treat sleep-related breathing disorders including sleep apnea.

Structural Issues: Septum, Tonsils & Adenoids

A deviation in the nasal septum can significantly obstruct airflow, exacerbating snoring. Corrective surgery might be considered in severe cases.

Particularly in children, enlarged tonsils or adenoids can block airways, leading to snoring. Surgical removal might be recommended.

Sleep Deprivation from Snoring

Snoring can significantly disrupt sleep quality and duration, impacting overall health.  Adequate sleep supports recovery from illness and injury, and chronic sleep deprivation is linked to numerous health problems, such as obesity, diabetes, and heart disease. 

Moreover, sleep is crucial for mental well-being, affecting stress levels, productivity, and mental health, including risks of depression.

Optimal Sleep Recommendations

Most adults need about 7 to 9 hours of sleep per night to maintain good health.

Addressing Snoring

If snoring affects you or someone close to you, consult a healthcare professional for a personalized treatment plan to improve sleep quality and address any potential health issues.

To maintain an open airway while sleeping, these self-help strategies are often recommended:

Avoid Alcohol

Refrain from drinking alcohol within three hours before bedtime to prevent your airway muscles from relaxing too much while you sleep.

Medication Caution

Avoid medications that relax your muscles in the evening, particularly benzodiazepines such as alprazolam (Xanax), clonazepam (Klonopin), diazepam (Valium), and lorazepam (Ativan). These are commonly used for anxiety and sometimes for insomnia, but they can relax the throat muscles and worsen snoring.

Weight Management

If you are overweight, reducing weight can help widen your airways. Excess fat in the neck and throat area can narrow these passages, although not everyone who snores is overweight.

Allergic reactions can lead to nasal congestion and snoring. Effective allergy management can reduce snoring.

Manage Nasal Congestion

For nasal blockages, try rinsing your sinuses with saline or use allergy medications to reduce dust mites and pet dander. A humidifier may also help reduce nasal tissue swelling.

Stop Smoking

Smoking worsens snoring due to nightly nicotine withdrawal and increased swelling in the upper airway. Even exposure to secondhand smoke can increase snoring.

Optimize Your Bedroom

Ensure a quiet, dark, and cool environment. Use sound machines, blackout curtains, and appropriate bedding to enhance sleep quality.

Invest in a comfortable mattress and pillows that support a proper sleeping posture.

Sleep Position

Avoid sleeping on your back as it causes the tongue to block the airway. Try sleeping on your side , supported by a body pillow or with a small fanny pack filled with tennis balls attached to your back to discourage rolling over. Alternatively, elevate your head using an extra pillow or by raising the head of your bed.

These changes and remedies can be effective for simple snoring. However, if you suspect you have sleep apnea, it’s important to consult a doctor. 

Behavioral Adjustments

• Consistent Sleep Schedule:  Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s clock.
• Pre-sleep Routine:  Engage in relaxing activities, such as reading or taking a warm bath, to signal to your body that it’s time to wind down.

Have You Had A Sleep Study?

Undergo a sleep study to accurately diagnose issues like sleep apnea.

Get Regular Check-Ups

Maintain regular visits with a healthcare provider to monitor any underlying conditions that might contribute to snoring.

The Takeaway

By addressing both the physical and lifestyle factors contributing to snoring, you can significantly improve your sleep quality and overall health. 

The post Snores, Roars, and Bedtime Wars: Surviving the Symphony of Sleep – Snoring & How To Make It Stop appeared first on FODMAP Everyday .

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Kendrick Lamar Won’t Stop Pressing the Red Button

It's been a historic weekend.

Once upon a time, a dick-measuring contest threatened to destroy the whole world. After J. Robert Oppenheimer helped create the planet’s first atomic bombs, the United States and Russia found themselves in a race to develop as many nukes as possible, just so the other country knew not to fuck with the other. This idea evolved into the concept of “mutually assured destruction,” which is to say, “if you nuke us, we’ll nuke you.” Or as the late Prodigy once said, “I’m going out blasting, taking my enemies with me.” To put it simply, the fate of our existence depended on a general confidence in our rivals not being totally on one. Now, following a lengthy period of silent conflict and ammunition-stacking in the Great Rap War of 2024 , Drake and Kendrick Lamar are on a thousand, throwing caution to the wind in the most epic rap beef in decades. 

After years of covert sneak disses, and a couple weeks of jabs, the two rappers had been prepping to unload their WMDs on Friday, May 3. Before this, both had threatened the other by hinting at owning a whole bunch of nukes (a narrative that was also pushed on The Joe Budden Podcast ). But now it was time to see who would blink first. On Friday night, Drake entered his nuclear launch codes—mutually assured, whatever be damned—by releasing “Family Matters,” which ends with serious (but currently unverified) claims about Kendrick allegedly abusing his wife. Drake fans rejoiced and took their victory laps, noting the sharp wordplay, the disrespectful easter eggs, and even the spinny G-Unit medallion. But then Kendrick pressed his own red button. Then he pressed it again. 

View this video on YouTube

The first explosion came 37 minutes after Drake’s strike. Titled “Meet the Grahams,” it’s an Alchemist-produced diss conceived in a cauldron of vengeance and utter wickedness. Featuring downbeat percussion and dreary keys, it’s a soundtrack for the sinister, built around a sample from Andrew Wartts and The Gospel Storytellers’ “Can You Say Yeah?” That particular song was released in 1982 on an album called There Is a God Somewhere , but listening to “Meet The Grahams” too many times, you’ll start to think there isn’t. Here, Kendrick takes the gloves off for something intimate, piercing, and altogether uncomfortable. Part lecture, part bedtime story, the track sees Kendrick addressing Drake’s son Adonis, Drake’s parents and, finally, an 11-year-old daughter Kendrick says Drake’s abandoned (Drake says it’s cap). 

Kendrick employs all of his theatrical gifts on “Meet the Grahams,” using the timbre of his voice and exaggerated inflections to convey everything from genuine concern to complete disgust. Speaking to Drake’s son Adonis—or, pretending to—in the first verse, Kendrick runs through all of the Toronto rapper’s perceived shortcomings as a man. He calls out Drake for allegedly hooking up with escorts. He references the time T.I.’s friend allegedly peed on Drake’s leg. He brings up the idea that Drake disowned Adonis’ mother out of shame. It’s an extremely condescending way of saying, “Listen here, son, don’t be like your daddy.” It’s cutting, and it’s as technically sharp as it is well-acted. “And you're a good kid, need that good leadership/ Let me be your mentor, since your daddy don't teach you shit,” Kendrick raps, carrying all the paternal warmth of a concerned father. From there, he pretends to tell Drake’s parents that their son is a pedophile, phasing into a frenzied delivery that carries the urgency of a priest performing an exorcism. He might as well be saying, “The power of Christ compels you.” Drake’s team says the part about him having an abandoned daughter is a lie, but even without that, the damage was done.

History might gloss over “Family Matters” in light of Kendrick’s clapback, but “Family Matters” is a strong ass diss record. Boi1da and Tay Keith come through for a proper drive-by soundtrack. And similarly to “Push Ups,” the raps themselves are an exercise in efficiency, as Drake makes time to go at Kendrick, Metro Boomin, Rick Ross, and others without a lot of wasted movement. Most scandalously, he accuses Kendrick of abusing his wife, having a child with Kendrick’s business partner Dave Free, and being a deadbeat father. Similar to Kendrick’s claims about the 11-year-old daughter, these allegations haven’t been substantiated and K. Dot had previously implied that Drake is simply “fabricating lies on the family front cause [he] heard Mr. Morale.” But Drake gets off his accusations with tidy rhyme schemes and concision, hitting Kendrick with bars like, “Why you never hold your son and tell him, ‘Say cheese?’ We could've left the kids out of this, don't blame me/You a dog and you know it, you just play sweet/Your baby mama captions always screamin', ‘Save me.” Drake’s accusation is extremely serious, one that Kendrick will have to address, and the whole song is a rap character assassination distilled in a cold-blooded way. 

Still, “Family Matters” won’t be remembered as a knockout punch in this battle. Drake’s multitasking is impressive, but scattered attention takes some power out of his blows. He tries to unload some bomb shells, but judging by the reception on social media after it landed, it’s not having the impact Drake may have expected. Kendrick’s strategic move to drop directly after “Family Matters” both took the wind out of the Drake’s sails and put a hole in the boat. To date, Drake’s Twitter post for “Family Matters” has been retweeted 27,000 times. Kendrick’s post for “Meet The Grahams” has been retweeted 127,000 times. That’s just one silly metric, but overall public opinion seemed to be swaying in Kendrick’s direction. 

But Kendrick wasn’t finished. Shoving his index finger onto the blood-red sphere of temptation on Saturday night, he tapped in with Mustard for “Not Like Us,” easily the biggest banger of the rap war since “Like That.” Remember when Kendrick said that if he had to smack the shit out of somebody he’d make it look sexy? “Meet The Grahams” wasn’t sexy. “Not Like Us” is. The track works on a few levels. One, it has perhaps the best Mustard production since “Ballin.” Two, the hook is infectious as it is symbolic. And it’s an exclusionary sentiment aimed at Drake and anyone like him, effectively making it a rallying cry; whatever “they” are, they’re not like “us.” Videos of folks turning up to the song at clubs have already flooded the web, and it’s unlikely that’ll stop any time soon. 

Those elements alone make it one of the best songs of 2024 so far. But Kendrick fuses all of these with some of the most incisive bars of this entire battle royale. He recalls a shameful instance of Drake betrayal: “Fucked on Wayne girl while he was in jail, that's connivin/ Then get his face tatted like a bitch apologizing." Elsewhere, he continues to accuse Drake of pedophilia, using some cheesy, but effective wordplay to make his point in an instantly memorable micro-climax: “Why you trollin' like a bitch? Ain't you tired? Tryna strike a chord and it's probably A-Minor. 

The surgical deconstruction doesn’t stop there. In the fourth verse, Kendrick uses a minor history lesson and a trip to Drake’s own recent history to paint the Toronto rapper as a culture vulture. He calls out Drake for his “Family Matters” bar about Kendrick rapping like he’s “about to get the slaves freed” before suggesting that Drake steals various parts of his style from Atlanta: “You run to Atlanta when you need a few dollars/ No, you not a colleague, you a fuckin' colonizer.” Harsh, dexterous and utterly irresistible, “Not Like Us” completed a historic Kendrick hat trick. Even a Drake Stan like DJ Akademiks had to admit, “'Not Like Us' might be a legit hit song.. shit too hard.”

Predictably, the internet has been totally chaotic since. Adonis is trending. Mustard is trending. “Family Matters” is trending. “Not Like Us” is trending. Literally, everything related to this whole thing is trending. It’s the aftershock of a titanic rap battle we might never see again. After all, it’s rare that technical rhyming skillsets match up to the accolades. Drake’s won so many Grammys he stopped giving a fuck about them years ago. He’s got more slaps than the Beatles. Kendrick’s got Grammys and No. 1 hits. And he won a Pulitzer Prize. 

If you’re looking for a historical precedent, you have to go back at least 23 years. That’s when Jay-Z and Nas went at it. But imagine if Hov and Esco dropped “Takeover” and “Ether” back-to-back on the same night. What if they dropped “Supa Ugly” and “Made You Look” just a couple days after that? What if The Notorious B.I.G. decided to make fun of Afeni’s addiction and release a Tupac diss so scathing that it made “Hit Em Up” look like “We Are the World”? 

On a less theoretical level, you can look back to Drake dropping “Charged Up” and “Back to Back” in a four-day span. He went back to back. Kendrick went back-to-back twice. On “Not Like Us,” he hints that he’s got several more Drake disses on deck, too. Even folks like ScHoolboy Q seem to be hinting that more deadly assaults are imminent. When he dissed Drake and J. Cole on “Like That” a little over a month ago, Kendrick brought back that old feeling. Now, he’s brought us something we never felt before, and the end of the world never sounded so good.

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Opinion To the Gaza protesters helping to elect Trump: Give it a rest

You must have been doing for the past eight years what Trump has been doing in court the past three weeks: napping.

Justice Juan Merchan held Donald Trump in criminal contempt this week in the Stormy Daniels hush money trial for violating the court order prohibiting Trump from attacking witnesses. Merchan fined him $9,000 and threatened “ an incarceratory punishment ” if Trump continues his “willful violations of ... lawful orders.”

Trump responded, well, contemptuously, calling the judge “Rigged” and “Crooked.”

But if Trump campaign advisers were to undertake a sober analysis of the gag order’s effects, they might ask Merchan to expand it further — in fact, they might request a total gag order. The more Trump talks these days, the worse it is for him.

Campaigning in Wisconsin on Wednesday afternoon (he had the day off from court), Trump had another one of his frequent episodes of word garbling. Reading from a teleprompter, he tried to say “infrastructure” but it came out as “infrastruckershurpar.” In what might have been an attempt to speak Yiddish , he said President Biden’s latest plan to forgive student debt is “even more be-cocked” than the last one. He twice referred to a vegan restaurant as “vagan” and seemed to mix up gross domestic product with Grand Old Party: “The economy is crashing, with the GOP growth plunging by more than 50 percent.” (Trump had similarly announced last week that the stock market, within a few percentage points of its all-time high, “is, in a sense, crashing.”)

At a rally at an airfield in Michigan on Wednesday evening, Trump seemed startled — by an airplane. “I thought that was China!” he said, after looking around for the source of the jet noise. Trump again struggled with his teleprompter, at one point walking over to adjust it. “These teleprompters are just gonzo, folks,” he reported. Even with the prompter, he stumbled over his usual closing line: “Under our leadership, the forgotten man and woman will be forgotten no longer. And it wasn’t forgotten. Man and woman. Four years ago, was not forgotten.”

What was forgotten was good taste. In Wisconsin, he had fun with whether it was acceptable to call Chris Christie a “fat pig.” In Michigan, he applauded one of his warm-up acts who had delivered a vulgar sexual slur against the state’s Democratic governor, Gretchen Whitmer.

Inside the courtroom, Trump isn’t allowed to talk, leaving him to rant from behind metal barricades before and after proceedings. His primary concern? The temperature in the courtroom.

“I’m going to sit in a freezing cold icebox for eight hours, nine hours,” he told reporters as his trial resumed on Tuesday morning. Sixty-two seconds later, he told reporters the same story again: “I’m going to go into the icebox now and sit for about eight hours or nine hours.”

He has been repeating himself on this for weeks. “I’m sitting here from morning until night in that freezing room — freezing,” he reported on April 18.

And on April 23: “They’re keeping me in a courtroom that’s freezing, by the way .”

And on April 26: “We have another day in court, a freezing courthouse .”

Those in the courtroom reported that it was cold during the first week, though temperatures are now in the comfortable range, if not too warm. But Kvetchy McKvetchalot thinks it’s part of a conspiracy against him, and not, as the judge explained when the former president’s lawyers complained, a quirk of the old building’s ventilation system.

“It’s very cold in here — on purpose, I believe,” Trump said — yet more evidence, he asserted, of a “rigged trial.”

It isn’t just in the courthouse, however. Trump even gets cold at home — in Florida . A transcript of an April 12 interview with Time magazine , published this week, includes Trump’s dissatisfaction with the temperature at his Mar-a-Lago compound: “[Asks an aide to turn down the air conditioner.]”

Why would it be that Trump, a snowbird who recently moved full time to Florida from New York, is so cold all the time? An article from Today’s Caregiver magazine titled “Why are Seniors Always So Cold?” provides a possible explanation : “As we age, our bodies become sensitive to cold temperatures. This is because of a decrease in the metabolic rate. Our aging bodies are not capable of generating enough heat to help maintain the normal temperature of 98.6 degrees.” It can happen because old folks lose subcutaneous fat, or from taking blood-pressure medication.

I mention this not to make fun of Trump because he’s old. I, myself, am an old person in training (and I’m doing quite well at it!). But Trump is running on the charge that Joe Biden , 3½ years Trump’s senior, is too old to be president. “Where’s SLEEPY JOE?” Trump asked on his social media site Wednesday morning. “He’s SLEEPING, that’s where!!!” (Biden, at the White House Correspondents’ Association dinner last weekend, acknowledged that “yes, age is an issue. I’m a grown man running against a 6-year-old.”)

It has also been shown that sleep deprivation causes people to feel cold — and that fits well with another symptom Trump has been exhibiting in the courtroom. “ Daytime napping is frequently seen in older adults ,” researchers from Harvard Medical School and the University of California at San Francisco report, and “longer and more frequent daytime naps were associated with higher risk of Alzheimer’s dementia.” Excessive napping “was correlated with worse cognition a year later.”

This might be relevant, because, as has been widely reported, Trump seems to have been napping his way through his hush money trial. From the courtroom, reporters have been sending so many dispatches recording Trump’s frequent visits to the land of Nod that it sounds as though they are observing a sleep study:

• “Trump’s eyes were closed for extended periods and his head has at times jerked in a way consistent with sleeping. ”
• “Trump has been motionless in his seat for several minutes. His eyes appear to be closed.”
• “Trump is sitting in the courtroom with his eyes shut , leaning back comfortably.”
• “He was jolted awake when Todd Blanche, his lawyer, nudged him while sliding a note in front of him.”
• “Trump is seated by himself looking fatigued and with his eyes closed.”
• “His eyes were closed for extended periods and his head dropped down twice .”

MSNBC legal correspondent Lisa Rubin reported this week that Trump’s lawyers have “tried a number of different devices to keep Trump awake ,” including giving him papers to read and keeping him company during sidebars. No luck.

Whatever the cause of the dozing, Trump unquestionably suffers from another common senior affliction. He keeps repeating the same lines over and over. “Every single major legal scholar, Jonathan Turley, Greg Jarrett, Andy McCarthy, Dershowitz, every single scholar, Mark Levin — the great Mark Levin had a whole show last night — said that this is a disgraceful case,” Trump said in the courthouse lobby on Tuesday morning. Four minutes later, he repeated himself: “As Jonathan Turley said, as all of them said, every single one of them, Dershowitz, McCarthy, everyone, Greg Jarrett, Mark Levin, they all said this case should be ended immediately.”

At day’s end, Trump left court looking wan, and by the time he called in to Sean Hannity’s show on Fox News that night to denounce the anti-Israel protesters at Columbia University, he was not entirely making sense . “You go back 10 years, I mean, Israel was protected by Congress,” he ventured. “And now, Congress is just doing numbers that are unbelievable with, I think, a very, very small group of people within Congress, and it’s got to stop. But we have to go back to the roots.”

Call your representative and tell Congress to stop just doing numbers that are unbelievable!

And, while you’ve got them on the phone, tell them to turn up the thermostat. It’s freezing in here.

When called on the ludicrous things that come out of his mouth, Trump wilts. Conducting an interview this week with a Fox affiliate in Detroit, Trump claimed Venezuela “announced, the other day, a 72 percent reduction in crime in the last year. You know why? They moved all their criminals from Venezuela right into the good old USA.”

But the host surprised Trump . “Sir,” he asked, “where are those numbers coming from?”

“Uhhhh,” Trump answered, “I guess I get them from the papers. In this case, I think it’s a federal statement, or — well, they’re coming, actually, from Venezuela.”

There are no such statistics, and no evidence Venezuela has sent criminals to America.

Other things Trump says are even more worrying because they might be true . In his interview with Time, he said he would be fine with states monitoring women’s pregnancies and prosecuting them if they had abortions. He opened the door to building migrant detention camps, and said he was open to using the U.S. military to deport undocumented immigrants, even though that would violate federal law. He said he might order prosecutions of those who prosecuted him and fire prosecutors who didn’t follow his orders. He said he would consider pardoning all of those who attacked the Capitol on Jan. 6, 2021 . He disparaged NATO and repeated his plans for mass firings of civil servants.

He also said he would change the law to reverse “a bias against White” people: “I think there is a definite anti-White feeling in this country and that can’t be allowed.” He walked away from his previous support for a Palestinian state, saying, “I’m not sure a two-state solution anymore is going to work.” And he said he wouldn’t hesitate to use the National Guard against pro-Palestinian protesters while also leaving open the possibility of using the broader U.S. military against them.

Those last Trump positions — the restoration of white power, the rejection of a Palestinian homeland, the willingness to mobilize troops against peaceful demonstrators — show how deeply misguided those on the far left are as they protest Biden’s policies on Gaza. Their frustration with the president’s support for Israel is understandable. But in making Biden the enemy, including with chants of “ Genocide Joe ,” the plans to trash the Democratic National Convention in Chicago and the proliferation of vows of the “uncommitted” never to vote for Biden, they are in effect working to elect Trump. This isn’t principled protest; it’s nihilism.

They are working to help return to office an authoritarian who just last week said the neo-Nazi violence in Charlottesville in 2017 was “like a peanut compared to the riots and the anti-Israel protests that are happening all over our country.” In recent months, Trump said Israel should be allowed to “finish the job” in Gaza and boasted about cutting off aid to Palestinians. And he has vowed, if elected, to reimpose his travel ban on predominantly Muslim countries and “expand it even further.”

For those student protesters too young to remember, this is the guy who led the anti-Muslim “birther” campaign against President Barack Obama; who claimed thousands of Muslims in New Jersey cheered the 9/11 terrorist attacks; who said “Islam hates us” and employed several anti-Muslim bigots in his administration; who wanted to have police surveillance of U.S. mosques; who called for a “complete and total shutdown of Muslims entering the United States”; who retweeted anti-Muslim propaganda videos by a white supremacist; and who told figures such as Palestinian American Rep. Rashida Tlaib (D-Mich.) and Somali American Rep. Ilhan Omar (D-Minn.) to “go back” to the “totally broken and crime infested places from which they came.”

So it’s entirely consistent that, in Wisconsin on Wednesday, he said that he’s “restoring the travel ban, suspending refugee admissions and keeping terrorists the hell out of our country.” He went on: “We’ve seen what happened when Europe opened their doors to jihad. Look at Paris, look at London. They’re no longer recognizable.”

Trump, on Hannity’s show this week, called the demonstrators at Columbia “paid agitators” and “brainwashed.” At his Wisconsin rally, he condemned the “raging lunatics and Hamas sympathizers at Columbia and other colleges.” He called for authorities to “vanquish the radicals,” many of whom “come from foreign countries.”

None of this should be surprising, either, for this is the same guy who called thousands of National Guard troops to Washington and federal police to Oregon to combat racial-justice demonstrators after the George Floyd killing; who held a Bible-wielding photo op in Lafayette Square after authorities cleared a peaceful demonstration with tear gas ; who, according to his own former defense secretary, suggested to military leaders that they shoot demonstrators; who calls the free press the “enemy of the American people”; who defended the “very fine people” among the Nazis in Charlottesville; and who called those convicted of attacking the Capitol “hostages.”

Yet the pro-Palestinian activists, through their actions, would return the author of this ugliness to the White House. They must have been doing for the past eight years what Trump has been doing in court the past three weeks: napping.

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