Signs You Aren't Getting Enough Sleep and Natural Remedies To Help
When I'm not getting enough sleep, I can usually see the signs. I may be in a bad mood and not sure why, I may be exhausted throughout the day, even when I felt like I may have slept enough. Sometimes lack of sleep shows up as a lack of concentration. Even if you are in bed for what seems like 7-8 hours a night, that doesn’t mean you are sleeping that long or getting enough rest. Here are some signs that you are not getting enough sleep and natural sleep remedies that can help. I've also included a few natural ways to get more rest.
When you don’t get enough sleep, you are much more vulnerable to mood swings, irritability, and even anger. You might find that you are constantly in a bad mood, and don’t even know why. When this happens regularly, it is a good idea to try to figure out why this is happening, especially when you can’t figure out any other reason for it.Try to take a look at your sleep recently, and figure out if the moodiness started shortly after you noticed the quality of your sleep went down. Remember that your mood and attitude doesn’t just affect you, but your family, friends, relationships, and other people you come in contact with.
You Have an Increased Appetite
Are you suddenly ravenous? Do you have a larger appetite than you remember having before? This can also be a big sign that you are not getting enough sleep. Your appetite changes quite a bit base don your emotional state, and whether or not you are getting adequate sleep at night.
When you don’t get enough sleep, the hormone in your gut called ghrelin, can increase. This makes you feel hungrier than normal, and often with more cravings of sugar, refined carbs, and otherwise unhealthy food options.The hunger and increased cravings might dissipate if you start improving your quality of sleep.
You Have Lower Productivity
Another way lack of sleep affects you is with less concentration, focus, and productivity. Maybe you notice that you can’t focus for long stretches of time anymore, or your concentration is failing quite a bit. You might have less productivity at work, and are actually suffering as a result of it.
The first thing to do when you have these issues is to figure out if something has changed recently. Start with whether or not you are getting quality of sleep. If you aren’t sure how your sleep is, because it seems like you are sleeping just fine, consider these other signs of sleep deprivation as well.
Your Memory is Failing
You could also be experiencing lower memory function as a result of sleep deprivation. When you go to sleep, you go through multiple phases, with the fifth phase being REM sleep. The later phases, including stage 3 and 4, are when you enter deep sleep. All of these are important for brain function, but especially that crucial deep sleep. This is when your brain is able to hold onto memories from the day before, and use them for long-term memory storage. If you never get deep sleep, you might start noticing major holes in your long-term memory.
There are several prescription and OTC sleep aids that you can talk to your doctor or pharmacist about. I wanted to focus on the natural sleep aids that can be found in vitamins mineral and food.
Natural Sleep Aids
For something you can take more on a continued basis, look at the natural options. These are not as harsh on your body, and can often help with long-term sleep issues.
This is a hormone you already have in your body that will help you decide when it is time to sleep. Unfortunately, you might have a decline in this hormone, and need to take a melatonin supplement. It is really beneficial for people who need to sleep during the day or at different times each day from a shift work schedule. Small levels of melatonin can be found in almonds and oats.
You can also try adding a magnesium supplement to your daily routine. If you are not getting enough magnesium through natural food sources, you might notice a decline in the quality of your sleep. There are different types of magnesium, from supplement pills you can take, to powder you add to your water. Almonds and bananas are also an excellent of magnesium.
The lack of Vitamin D, also known as the sunshine vitamin, has been shown to affect how much and how well you sleep. This means that you may have interrupted sleep. While getting plenty of sunshine can help in crease your vitamin C. Many people need supplements. Small amounts of Vitamin D can also be found in fish, eggs, and fortified foods.
If you are a fan of herbs and essential oils, there are a few that can help you get better
sleep. Some of the best ones are lavender, rose, and chamomile. These can be great in teas.
These are just a few of the vitamins that with sleep. I will cover more in upcoming blogs.