HOW TO OVERCOME SLEEP DEPRIVATION

A very good morning and welcome to our lecturer Puan Norasidah Binti Ithnin
and my fellow friends. On this glorious morning, I am going to share some tips on
how to overcome sleep deprivation. Sleep deprivation is a situation or condition of
suffering from lack of sleep. Sleep deprivation is a general term to describe a state
coused by inadequate quantity or quality of sleep. This problem can be worsen to
you and you should avoided.

Firstly, take drink caffeine only in the morning. If you’re a coffee lover, don’t
fret .You can enjoy your favourite roast and still get a restful night’s sleep so long as
you make it a morning habit only. Caffeine has a 6 hour half-life, which means it
takes a full 24 hours to work it’s way out of your body system. Anything you drink
after noon will still be near 50% strength at bedtime. The more caffeine in your
bloodstream, the harder it will be to sleep.

Secondly, avoid mobile devices at night. Next time you sit in your dimmed
bedroom with the soft, blue glow of your mobile device on your face, consider this,
that laptop, tablet, and mobile phone emit short-wavelength blue light, which halt
production of the sleep-inducing hormone melatonin. The best thing you can do is
avoid these devices after dinner. If you must use your device at night, add a filter or
app that limit the amount of blue light emitted.

In addition, wake up at a consistent time. Keeping a consistent schedule is

really important for your sleep, especially when it comes to waking up. When you
have an inconsistent waking up time, your brain responds to it by gradually
increasing your hormone levels, body temperature, and blood pressure roughly an
hour before you rise up. When you don’t wake up at the same time everyday, your
brain does know when to complete the sleep process and when it should prepare
you to be awake, A warning ,no matter if it’s a workday or weekend, awake at
consistent hour.

Lastly, Nap it off, There’s a biological reason you start feeling sleepy after
lunchtime regardless of what you eat. Between the hours of 1 and 3 p.m. your level
of melatonin begins to surge. If you’ve had enough sleep the right prior, your body is
prepared to fight the sleepiness. If not, the quickest fix is to take a short nap even 15
minutes. For example companies like Google and Zappos are capitalizing on this
need by giving employees the opportunities to take short naps, which will only make
it harder for you to sleep later on.

The conclusion that can be made to overcome sleep deprivation is to avoid

taking caffeine before going to bed because caffeine could also lowering the quality
of your sleep time. After that, minimize the usage of mobile devices at night because
the melatonin hormone will decrease in your body and may interfere when you are
asleep. Sleep deprivation can affect the brain to concentrate and also have risk of
high blood pressure. This problem can be really worse for you thus should be
avoide.