What Is Sleep Deprivation;20 Tips To Overcome Sleep Deprivation

Sleep deprivation is a sleeping disorder.Lack of sleep can cause damage to your body in the short term. Over time, it can lead to chronic health problems and negatively affect the quality of life.A Sleep-deprived person is likely to sleep from 12 to 15 hours at first.

Sleep Deprivation

Deprivation Sleep deprivation can be:

  • Acute or transient  – Occurs when one sleepless night is spent for some professional reason or not. Many laboratory studies are devoted to acute deprivation and its effects;
  • Chronic  – permanent and continued reduction of sleep time (eg as a result of behavioral decisions and lifestyles or poorly organized shift work)
  • Recurrent or periodic  – are sleep reduction nights, followed by recovery phases, an example are the students who compensate for the hours of sleep at the weekend.


Mothers with sleep deprivation need help. Especially those who practice breastfeeding, since only they can feed the baby. In addition, the process of producing breast milk also spends energy on women.
The symptoms of this problem are:

  • Decreased alertness;
  • Excessive sleep throughout the day;
  • Mood swings;
  • Irritability;
  • Depression ;
  • Anxiety ;
  • Difficulty concentrating;
  • Impaired performance;
  • Decreased response time;
  • Impaired memory;
  • Decreased planning and prioritization capacity;
  • Disorganization;
  • Impaired judgment;
  • Disorientation;
  • Hallucinations;
  • Paranoia;
  • Fatigue ;
  • General malaise;
  • Body pain;
  • Abdominal pain and diarrhea ;
  • Increased appetite and weight gain;
  • Decreased immune response;
  • Double vision and vision problems;
  • Acne ;
  • Wrinkles;
  • Low sexual appetite;
  • Low blood pressure ;

There are several tips that can help deal with sleep deprivation. However, each family deals with this problem in the way that best suits them.

What Is Sleep Deprivation;20 Tips To Overcome Sleep Deprivation

  • During the first few weeks of the baby’s life, it is important to keep it close to the mother’s body, to establish the affective bond and an adequate milk production;
  • For breastfeeding mothers the co-sleeping is a good option. Keeping the baby’s crib in the parents’ room is also a possibility;
  • Breastfeeding the baby in a lying position may be a good option for overnight;
  • Put the baby in the crib sleepy but still awake;
  • If possible, sleep is best when your baby sleeps;
  • When the baby goes to sleep at night, the mother should go to sleep too;
  • So, if breastfeeding is well established, use transition objects such as a pacifier or a doudou, for example, to comfort the baby during the night;
  • If possible, ask the partner or other family member to pack or sleep the baby;
  • Removing milk for nighttime breastfeeding is another possibility for the partner to give the bottle;
  • Create an environment conducive to sleep, with few stimuli, little or no light and pleasant temperature;
  • Diaper changes at night should be fast and with as little light as possible.
  • Avoid caffeine, nicotine and alcohol in the last hours of the day;
  • Do not make exaggerated meals before bedtime;
  • Try to lie down at the same time, even on weekends;
  • Try to do physical exercises during the day, but avoid doing them at night;
  • Keep the room airy and at a pleasant temperature;
  • Use the bed only to sleep and have sex;
  • Do relaxation exercises or take a warm bath before bedtime;
  • Only use sleeping pills in case of absolute necessity and under medical supervision;
  • Avoid sleeping during the day. If it is very necessary, do so for periods of no more than one hour, before three o’clock in the afternoon;

Leave a Comment