[instagram-feed user="askdrho"]

Avoid Sleep Deprivation: Healthy Bedroom Tips

Avoid Sleep Deprivation

Disclaimer: Elise Ho, aka “Dr. Ho” is a Holistic Health & Life Coach. Dr. Ho is NOT a medical doctor, licensed therapist, lawyer, or a bevy of other things. Products or services that Dr. Ho believes in are the only ones that she recommends. Dr. Ho may receive compensation, product, or an affiliate commission on anything you see on this site. This is a personal Website solely reflecting Dr. Ho’s personal opinions. Statements on this site do not represent the views or policies of any organization with which I may be affiliated.

Share on facebook
Share on twitter
Share on pinterest

Avoid Sleep Deprivation

Healthy Bedroom Tips


Signs of Sleep Deprivation


Even if you think you’re getting enough sleep, you may be suffering from sleep deprivation. The symptoms of sleep deprivation are not necessarily as clear-cut as you might think.



It’s not just feeling sleepy all the time that is your cue that you’re short on sleep. So how do you know? Here are some tips.


Difficulty Falling Asleep & Staying Asleep


Everyone has trouble sleeping now and then. We all experience the occasional sleepless night and groggy morning. We may even go through a period when we experience difficulty falling asleep or staying asleep. For example, these things can happen during life transitions and times of high stress. However, when sleep deprivation may be a problem is when it is a regular occurrence, and is unrelated to circumstances.


Sleep Debt


Experts point out “sleep debt” as a way in which sleep deprivation can enter your life without you necessarily realizing it. Sleep debt is accumulated gradually, and is said to result from an hour or more of missed sleep every night for several nights. Sleep debt can get so bad that several nights of regular sleep are required to improve normal functioning.




Lack of sleep can make people very irritable, sources say. Are you snappish and impatient? Do you find yourself having little tolerance for your own mistakes and those of others? It may be lack of sleep that’s the culprit.


Increased Appetite and/or Weight Gain


Did you know that a lack of sleep may increase your appetite and lead to weight gain? Perhaps the body’s need for energy when it’s sleep-deprived is what leads to a craving for sweets, carbohydrates, or just food in general. Increased appetite may also be the result of hormones that kick in when the body is deprived of sleep.


Even without a marked increase in appetite, research has shown the sleep deprivation can result in weight gain. This also may be due to hormonal imbalances caused by too little sleep.




If you find yourself making mistakes on a regular basis, dropping things, forgetting appointments, or such similar issues than it may be your sleepy brain causing issues. Studies show that those who don’t get enough sleep have a hard time performing normal tasks. These same tasks are of no issue when they are getting enough sleep.




As with other mental disorders, sleep deprivation may not be a cause of depression, but rather a symptom. However, some sources do point out that depression can result from a lack of sleep. If you are feeling sad or depressed and are having a hard time determining why, you might take a look at your sleep habits.


Bedroom Sleep Tips


It’s easy to point to your schedule as the reason why you can’t get enough sleep.

By the time you get a free moment, it’s bedtime. However, you really don’t want to go to bed just yet; you need some downtime. You then stay up too late and the cycle continues.

There are all sorts of other reasons, too, for not getting enough sleep. Maybe you have a spouse who snores, or you just have trouble sleeping once you do get to bed.

Whatever the reason, it’s important to make time and create the right environment for getting enough sleep.


Here are some tips on how to do that.


It’s Bedtime


Remember how your parents pestered you about bedtime? They had a point. Instead of looking at the ever-later clock each night, knowing you “really should” get to bed, set a bedtime and stick with it. Most experts agree that you should go to sleep before midnight, preferably before 11pm.

If this isn’t possible, be realistic and set a bedtime when you know you can get it, even if it’s midnight or 12:30am. Then be sure you get between 7 and 8 hours of sleep.

Another note about bedtime – if it’s too early, that can cause problems too, experts note. If you find yourself fading to sleep at 7 or 8pm, you may find that you wake up in the small hours after only 5 or 6 hours’ sleep, and you can’t get back to sleep.


Your Bedroom

You may have a set-up in your bedroom that is not conducive to sleep. Here are some things to look for and adjust in your bedroom to make it more sleep-promoting.

  • Your bed and bedding needs to be a haven of comfort. Be certain that your blankets or bed sheets are texturally appealing. If you tend to be hot look towards blankets and sheets that help to keep you cooler. If you tend to be cold, consider flannel sheets. For extra comfort, you may want to consider a weighted blanket.
  • Finding the best place to lay your head is more than just buying a random pillow. Proper head and neck support is the most important thing to consider when choosing a pillow. According to the National Sleep Foundation, the goal should be to keep the head in a neutral position so as to get the best possible rest. Be sure to buy a pillow that is expressly meant for what type of sleeper you are…side, back, or front.
  • The spine’s neutral position can be further protected with a properly supportive mattress. When choosing a new bed it is important to take note of your pressure points. A good mattress will help to promote good sleep, good form, and good mental health. A memory foam mattress is an option to consider. Memory foam is known to provide good support and spine alignment.
  • Keep it quiet in your bedroom. If you have trouble in this regard, use a fan or other source of white noise at night to drown out disruptive sounds.
  • Dark and cool is the rule for a sleepy bedroom. Darkness is important for a proper night’s sleep. The lights from neighbors’ homes, screens (including the TV or computer screen), lamps, and so forth can disturb your sleep patterns.
  • Cooler temperatures are said to promote sleep. A higher body temperature may actually stimulate the body and prevent sleep, but cool temperatures help promote a comfortable night’s sleep. Fans, windows and air circulation can all help with this.

We need to avoid sleep deprivation to be our best selves. Without enough rest our attitudes, concentration and physical health all suffer.


For More on Sleep Health
The Effects of Sleep Deprivation.
The Effects of Sleep Deprivation
Sleep Issues
Are Your Sleep Issues Creating Emotional Turmoil?

Please use the comment section below to share your tips, questions, and/or thoughts about this post.

CLICK HERE to subscribe and never miss a thing.

Naturally Yours,
Elise Ho
Ph.D., D.N. Psych.
Behavioral & Mental Health Specialist

Inspired? Pin this to your Pinterest boards.

30 thoughts on “Avoid Sleep Deprivation: Healthy Bedroom Tips”

  1. Ah yes….in my case, I usually get to know from the number of mistakes I make. I begin usually with forgetting the names of simple things to more complex things like time and date stamps. We all need to sleep as much as our bodies need to.

  2. Veronika Sykorova

    Great article! Sleep debt is a big one for me. Definitely something I need to work on. I think it’s very fitting that I read this at 5 am extremely tired getting up for work haha.

  3. Sleep is an essential function1 that allows your body and mind to recharge. Healthy sleep also helps the body remain healthy and stave off diseases. Without enough sleep, the brain cannot function properly. That’s why I always see to it that I have 8 hours of sleep or else, I’m on zombie mode.

    1. I am sorry to hear that you’re having so many sleep issues. After trying this I hope that you will have much success at sleep. If you need additional help please do feel free to inbox me.

  4. These are such amazing tips to deal with sleep deprivation! I always try to dim the lights a few minutes before sleeping and then read myself to sleep.

  5. I am about receiving information on how to get more sleep and to have more peace in my life. Just pinned your article to share with friends who might need to hear this as well.

  6. Thank you for sharing these tips. Honestly, I am having problems sleeping. So this is very timely. Will take your advice and buy myself a weighted blanket.

  7. Such great information to read about sleep deprivation. Although I have never had a problem with my sleep, I will still follow these tips to avoid that. Thank you!

  8. My husband has difficulty falling asleep. I did make some “adjustments” to our bedroom. I got some blackout curtains, I set the air conditioner at a cooler temperature, and I got a really thick and comfy mattress topper. He sleeps better and more soundly now. If he would only put his Kindle down earlier, that would also help a lot.

  9. Sleep debt is certainly something I suffer from. I have a lot of difficulties staying asleep even when I’m exhausted. I also keep the tv on a lot! Going to have to try better to make my room a proper haven and get some much needed sleep this weekend!

Leave a Comment

Your email address will not be published. Required fields are marked *

share on

Share on facebook
Share on twitter
Share on pinterest

About The Author

Dr. Elise Ho

Dr. Elise Ho

Dr. Elise Ho is a Holistic Health & Life Coach with a special interest in emotional health, life alignment, and energy flow.

Elise will partner with you to align your mindset, your energy, your home and your career so that you can live your life's desire with freedom and love.

Elise offers 30 years of experience and multiple certifications and degrees including a Ph.D. in Natural Health and a doctoral degree in Naturopathic Psychology.