7 Tips to Prevent Sleep Deprivation

Most adults need between seven and eight hours of sleep a night, sometimes more. Routinely receiving less than this amount of sleep can leave you drowsy or exhausted, and it limits your ability to concentrate or remember details. Over time, lack of sleep can also lead to serious health-related problems like a weakened immune system, mood swings, depression, and heightened risk for an asthma attack, heart attack, and stroke.

Common Causes of Sleep Deprivation

Sleep deprivation is not a disease in and of itself. It usually results from other conditions or challenging life circumstances. Situations that may lead to sleep deprivation include:

  • Sleep apnea, where breathing patterns are seriously disrupted during sleep
  • A sleep disorder such as narcolepsy, insomnia, or restless leg syndrome
  • Aging, as being over 65 increases the risk of sleep deprivation due to health problems or certain medications
  • New babies or children who struggle to fall and stay asleep through the night
  • Severe stress, which can make it difficult for the mind to relax enough to fall asleep

Tips to Prevent Sleep Deprivation

  1. Create a relaxing bedtime routine. Creating and sticking to a wind-down routine can build a habit and signal to your brain that it’s time to start getting ready for sleep. Consider things like taking a bath or reading for 20 minutes.
  2. Don’t use your bed for lounging, reading, or working. If you’re struggling to fall asleep or stay asleep, you want to make sure your brain understands that your bed is for sleeping. Avoiding doing other things in your bed during the day can establish more of a routine.
  3. Exercise during the day. Aside from the many additional health benefits, exercising during the day can also help you sleep better at night. Just 20 minutes of exercise (at least five hours before going to bed) can make a big difference.
  4. Avoid screens and big meals before bed. Too much screen time can make it difficult for the brain to “turn off” at bedtime, and large meals before bed can make it more difficult to sleep as well. Try to stop using phones and laptops at least an hour before bed, and limit meals to three hours before bed.
  5. Try to keep a regular schedule. Waking up and going to bed at the same time each day can help your body establish a routine and get into a rhythm that it sticks with automatically.
  6. Try a weighted blanket. Weighted blankets are heavier than regular blankets to provide a unique sensory experience that has calming effects. Using a weighted blanket can reduce anxiety around falling asleep and help you feel calmer during the night.
  7. See a doctor. If your sleep problems persist over an extended time and don’t subside with the management techniques above, it may be a good idea to see a medical professional. They can tell you if your symptoms come from a sleep disorder and prescribe treatments such as sleeping pills, light therapy, a CPAP machine, or other solutions.

Get the Sleep You Need with a Minky Blanket

If you’re having trouble getting enough sleep, make sure going to bed is a luxurious experience with a high-quality minky blanket made from the softest fabric in the world. American Minky Products is a family-owned and -operated business based in Cedar City, Utah, and we make all our products with love right here in the USA.

We have everything you need to make your sleep environment calm, relaxing, and warm with minky blankets, weighted blankets, comforters, pillows, pillowcases, and more. Even better, you can customize all of it! Visit our online store to see our full product availability and contact us for more information.


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