How many times have you noticed yourself getting irritated and annoyed or crying constantly over little things? Or being tired all day long and not listening to you? Many times…right? Same behaviour, same fatigue, same feelings and emotions but in different contexts. In today’s fast-paced world, it is very easy for us to miss sleep or have a troubled sleep routine and ‘hustle’. What do we do when we realize it is because we haven’t slept our behaviour is such.
Somewhere or the other, we have all heard ‘Soya nahi hai na ye, isliye chidchida (irritated) hai’ but we never realized how majorly it can affect our life in the long term. Lack of sleep or sleep deprivation can have piled-up and major effects on one’s daily functioning, energy levels, behaviour and other things.
There can be several reasons for sleep deprivation. They majorly include constant and uncontrolled use of screens before bedtime, physical tiredness, overthinking, anxiety or worry about the future, improper bedding or inappropriate environment to sleep in such as loud noise, too much lighting or discomfort in place of sleeping. Moreso often, it is psychological that one can’t sleep or has disturbed sleeping patterns. He/she may feel less confident and constantly think about his actions/words, have insecurities about self or life or lack understanding of self-worth.
Some fail to maintain a healthy sleeping pattern because of a lack of self-control. They give in to distractions and end up not sleeping or sleeping at odd times and for odd hours. Some might also lack sleep due to fears or a phobia of something such as the dark or sleeping alone or as seen commonly in children and young adults., the fear of a monster under their bed. Lack of nutrition has a major connection with sleeping patterns as well.
Even as adults, it gets difficult for to sleep on a hungry or over-filled stomach so it is important to sync up eating and sleeping patterns as well as inculcate healthier habits in us and our near and dear ones.
In growing years, this might also be a result of hormonal imbalances or shifts. Major reasons could also include grief, trauma or underlying mental health issues.
It might be difficult to point out symptoms at early stages or understand the reasons for your lack of sleep at first however understanding its effects and trailing back often helps.
The common effects of lack of sleep are as follows:
1. A lazy start to the day. Sleeping merely for a few hours or waking up constantly between sleep cycles does not follow you waking up energetic. Rather, you might be lazy throughout the day, merely completing only the necessary or compulsory tasks such as going to school/ college
2. Proper rest is a must for having the energy to do absolutely anything. Lack of sleep equals to lack of energy. You might think you have slept for few hours so should be energetic and study or play but you might just not have the energy to do either.
3. Minds and/or brains are often fogged. Your responses are slower and you might need to think hard to remember anything or might fail to recall events/items.
4. Might feel physically weak in terms of walking, running, playing or standing or sitting straight for a rather short period of time.
5. Inability to focus on tasks at hand such as writing, reading, eating and so on.
6. Lack of concentration in whatever you are doing. Might not be vigilant or aware of activities in your surrounding at all and might end up paying minimal attention to whatever is in front of you.
7. Lack of enthusiasm in tasks or activities - including playtime. Might look uninterested and might feel so too.
8. All this in turn would lower your academic performance and participation in extracurriculars or sports-related activities.
9. Lack of interest in any sort of social gatherings or festive activities. Might not want to go to fairs, at their friends’ houses or have anyone over or actively participate in social interactions of any sort.
10. Poor decision-making and confusion or the ‘question mark’ state of mind.
11. As a result, you might be drawn towards experiencing more negative emotions and feelings.
What can you do to help anyone /yourself facing these issues?
Once you have recognized that this is happening, it gets slightly easier to understand patterns and work with them.
1. It is crucial you have a scheduled time to sleep and wake up. This ensures you get a night of proper eight-hour sleep and once this habit is formed, you will automatically start yawning at their time of sleep. Your body would be accustomed to it.
2. Ensure all gadgets are put away an hour before the time of sleep. No screens or doing things that make you think such as tv, movies, or books.
3. Audit yourself and sit with a physical journal to be filled each day. It could be for your emotions, learnings or simple reflection.
4. No upbeat or lyrical music before sleeping. Put on soft instrumental music as you lay down and focus on your breathing and the rhythm of the music.
5. Lessen the use of caffeine, substance, alcohol, and cigarette before your scheduled sleep time.
6. Exercise every day. A brisk walk of thirty to forty minutes can do wonders for your sleeping habits.
7. Avoid eating large meals at least two hours before going to bed. An overfilled stomach will keep you up or disturb your sleep cycle.
8. Create a sleep ritual and follow it religiously. It could simply be applying cream or listening to instrumental music for a while and breathing to put away all thoughts in your mind. The ritual will help your body fall into an understanding of ‘when I do this, I will fall asleep right after,’ and it works wonders.
I hope these tips help you set a process in place and have healthier sleeping patterns. A well-rested person works smarter and faster and lives healthier and happier.
Article by –
Riddhi Doshi Patel
Child Psychologist / Parenting Counsellor
3x TEDx Speaker