Sleep deprivation: what it is and how to avoid it

Feeling tired every morning? Maybe you are not getting enough quality sleep. But don't worry, a minor change of habits can change this forever. Ready to dream?

Do you feel like you are suffering from sleep deprivation? You are not alone. According to the CDC (Centers for Disease Control and Prevention), sleep deprivation is a public health epidemic. The irony is that many people don’t even care about sleeping less. This is because they don’t actually know what sleep deprivation is. So, let’s talk about what it is, signs and how you can avoid them. A few simple tips can save you from its hazards.

What is sleep deprivation?

Whenever you are not getting the right quantity or quality of sleep, you will be sleep-deprived. Sleep deprivation is much more than fatigue and yawning. It is associated with many health issues, emotional problems, weight gain, performance deficiency, decreased concentration and even road accidents. Moreover, studies show that sleep deprivation can even increase the risk of early death.

Sleep deprivation signs and symptoms

Now that you know what is sleep deprivation, let’s talk about sleep deprivation signs that you should be aware of.

  • Yawning during the day
  • Microsleep
  • Grogginess
  • Poor concentration
  • Irritability
  • Depressed mood
  • Increased appetite
  • Temper issues
  • Fatigue during the day
Sleep deprivation: what it is and how to avoid it

Tips to avoid sleep deprivation

Consistent schedule

It is a good idea to keep a consistent schedule for your sleep and wake times. You should follow the schedule even on the weekends. Having a consistent schedule can do wonders to your sleep issues. So, next time you decide to watch just one last YouTube video before you sleep, you might want to think again. YouTube can wait, your sleep can’t!


No matter how much we love our cup of tea or coffee, caffeine is not good for our sleep. It is a stimulant that helps you feel alert. So, it is a good idea to avoid caffeine during the evening.


Exposure to bright light can ruin your body’s circadian rhythm. Darkness sends a signal to our brain that it is time to sleep. A complete absence of light can also help to release melatonin, the ‘sleep hormone’, in your body. If you struggle to make your room completely dark, you can invest in an Ostrichpillow sleep mask. A sleep mask will not only help you sleep when you are going on a trip, but it will also help at home.


According to researches, excessive noise can be detrimental to quality sleep. So, make sure that you choose a quiet place to sleep. This does not mean that you should also turn off the fans and air conditioner if they have a soft noise. Such soft hums will fade into the background after a while. So, don’t turn off your fan before sleeping if you need it.


Everyone loves to keep their phone on their bedside table before they go to sleep. You can keep it there as long as you don’t turn the screen on every few minutes. Using electronic devices may delay your body’s circadian rhythm. Furthermore, the blue light from electronic devices can also suppress the release of melatonin, making it harder to fall asleep. So, a digital curfew an hour before bedtime can help to decrease your exposure to blue light.

Wind down

Your body needs time to prepare itself for sleep. So, you should spend some time winding down before you go to bed. You can try any relaxing activity, such as reading a book. It will help you fall asleep easily. Also, you can use the activity as a bedtime ritual. A bedtime ritual will send signals to your brain that it is time to sleep.

Physical activity

Physical activity during the day can also help you fall asleep faster at night. For example, you can go for a walk in the evening. This can be a great time to reflect on the day and spend time with nature.

Avoiding sleep deprivation is not as hard as many people think. Just a few simple tips can help you get better sleep during the night. You will be able to wake up fresh to start a new day. It will make you more productive during the following day. You’ve taken the first step to avoiding sleep deprivation by reading this article about it, so you are closer to your goal than you think!

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Photo by Alexandra Gorn on Unsplash
Photo by Vladislav Muslakov on Unsplash
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