Read on to learn how to prevent sleep deprivation and how to have a good sleep.

1. Prevention of lack of sleep

The best way to prevent sleep deprivation is to make sure you get adequate sleep. Follow the recommended guidelines for your age group, which is 7 to 9 hours for most adults ages 18 to 64.

Other ways you can get back on track with a healthy sleep schedule include:

– limiting daytime naps (or avoiding them altogether)- refraining from caffeine past noon or at least a few hours prior to bedtime

– going to bed at the same time each night- waking up at the same time every morning- sticking to your bedtime schedule during weekends and holidays- spending an hour before bed doing relaxing activities, such as reading, meditating, or taking a bath- avoiding heavy meals within a few hours before bedtime- refraining from using electronic devices right before bed- exercising regularly, but not in the evening hours close to bedtime- reducing alcohol intake

If you continue to have problems sleeping at night and are fighting daytime fatigue, talk to your doctor. They can test for underlying health conditions that might be getting in the way of your sleep schedule.

2. How to get a good night’s sleep

First, is it helpful to understand the stages of sleep. We usually pass through five stages of sleep.

Stage 1: Light sleep. We drift in and out and can be awakened easily. Our eyes move slowly and muscle activity slows.

Stage 2: Our eye movements stop and our brain waves become slower with occasional bursts of rapid waves called sleep spindles.

Stage 3: Deep sleep. Extremely slow brain waves called delta waves appear, interspersed with smaller, faster waves.

Stage 4: Deep sleep. The brain produces mostly delta waves. There are no eye movements and no muscle activity.

Stage 5: REM sleep. Breathing becomes more rapid, irregular, and shallow. Eyes jerk rapidly, limb muscles become temporarily paralyzed. Dreams almost always happen in this stage, but may occur in other sleep stages as well.

Each cycle takes about two hours. Then the cycle starts over again with stage 1. As the cycles repeat, deep sleep periods get shorter and periods of REM sleep lengthen. Adults spend half of their sleep time in stage 2, 20 percent of the time in REM sleep, and 30 percent in the other stages. Infants start out spending about half of their sleep time in REM sleep.

It may seem obvious, but we often seem to miss the basic fact that these stages take time; so one of the first things you can do to help yourself is to give yourself enough time to actually sleep. Many people count the time they get in to bed until they get up as their “8 hours”. But if you spend 20 minutes reading and another 20 minutes watching television, and then have to figure another 10 to 15 minutes to get to sleep, you just cut 1 hour out of your sleep time.

Above were the information on how to prevent lack of sleep and get a good sleep daily. Wish you health!

Sources: trihealth, healthline

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