Ever Not Sleeping All Night? Here Are 5 Tips From Experts For Recovery
YOGYAKARTA – There are many reasons not to sleep at night, such as catching an early morning flight. Instead of being late, not a few people choose not to sleep to be on time. There are also those who do not sleep because they have to finish work. In the condition of not sleeping all night, the body will feel uncomfortable. A slight feeling of lightheadedness, droopy eyes, and changes in the body's working mechanisms.
Research reported by Everyday Health, Sunday, July 3, shows that after not sleeping one night, more than 100 proteins in the blood undergo changes. These include triggering certain effects on blood sugar, immune function, and metabolism. These changes, worse affect the body if it is not immediately realized and returned to the ideal sleep pattern. Possible risks include diabetes, weight gain, and even cancer.
1. Prioritize sleeping on time the next daySleep debt cannot be paid in full. According to The Centers for Disease Control and Prevention (CDC), sleep debt can be calculated by reducing the ideal amount of sleep by the amount of sleep you get a night. According to David Gozal, MD., pediatric pulmonologist says that there really is no way to make up for sleep debt in the short term. It can take several nights before you fully recover and get enough sleep, adds Dr Gozal.
Therefore, try to go to bed at the same time at night after not getting a good night's sleep. Do several ways to get regular sleep again.
After a night of not getting enough sleep, you may be exhausted and want to take a nap the next day. But you're better off skipping naps during the day even if you feel very sleepy. Wait until it's time for a night's sleep and get a better night's sleep. This is a way to get your sleep back on time.
According to the American Academy of Sleep Medicine (AASM), you need to maintain a consistent sleep schedule. The best way is to get ready for bed at the same time or at least 30 minutes from your regular time each day.
3. Do a power napIf it's hard to concentrate and but need to keep your eyes open, try taking a nap for a while. It's probably a good strategy to at least recharge the battery a bit, suggested Gozal. But don't sleep well for a long time, because it will change your nighttime sleep.
4. Limit drinking caffeinated drinksThe goal of limiting caffeinated drinks is to get to bed on time the next day. If you drink caffeine during the day it might help you get through the day. But be careful, not too much and too often consume it.
Caffeine is most effective within the first hour of taking it, but can take effect ten hours afterward. So, limit it to the afternoon at least four hours before your bedtime. Don't drink coffee too close to bedtime so that it delays your sleep.
5. See an expert if you're used to not sleeping at nightIf you are not getting results from trying to restore your ideal sleep hours, then consult an expert. Doctors and experts will provide recommendations according to your physical and psychological condition.
It's important to remember that one night of sleep deprivation can be detrimental to your health. But if sleep disturbances become a habit, you can be at risk for chronic disease. So, it is better to seek expert help to get the most appropriate therapy or treatment.