If you arenot sleeping enoughand are enduring the effects ofsleep deprivation, you might be interested in learning some of the best treatment options and cures available for this condition. Fortunately, there are many options available that help. Many environmental factors can counteract theeffects of sleep loss, working to activate our brain’s arousal system. Some are obvious and others may surprise you. Hopefully, you will discover a way to address your sleep deprivation that will prevent serious consequences from a common complaint.
1SleepGetty ImagesThis may seem too obvious to even consider, but the best treatment for sleep deprivation is also the easiest: sleep more. Sleep deprivation occurs when we do not sleep enough. This might occur chronically, with inadequate sleep over an extended period of time, or it may occur acutely, such as when we “pull an all-nighter.” We each have individual sleep needs, and the average amount of sleep changes over our lifetime. Sleep that is of poor quality, such as those that may occur in sleep disorders likeinsomniaorsleep apnea, may also lead to sleep deprivation.You may not need a great deal of recovery sleep to feel better. After acute sleep loss, a single night of 8 hours of sleep may be sufficient. In the setting of chronic sleep deprivation, sleep during the night may need to be lengthened, and additional naps during the day might also help. Younger people may take slightly longer to recover from prolonged sleep deprivation.
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SleepGetty ImagesThis may seem too obvious to even consider, but the best treatment for sleep deprivation is also the easiest: sleep more. Sleep deprivation occurs when we do not sleep enough. This might occur chronically, with inadequate sleep over an extended period of time, or it may occur acutely, such as when we “pull an all-nighter.” We each have individual sleep needs, and the average amount of sleep changes over our lifetime. Sleep that is of poor quality, such as those that may occur in sleep disorders likeinsomniaorsleep apnea, may also lead to sleep deprivation.You may not need a great deal of recovery sleep to feel better. After acute sleep loss, a single night of 8 hours of sleep may be sufficient. In the setting of chronic sleep deprivation, sleep during the night may need to be lengthened, and additional naps during the day might also help. Younger people may take slightly longer to recover from prolonged sleep deprivation.
Sleep
Getty Images
This may seem too obvious to even consider, but the best treatment for sleep deprivation is also the easiest: sleep more. Sleep deprivation occurs when we do not sleep enough. This might occur chronically, with inadequate sleep over an extended period of time, or it may occur acutely, such as when we “pull an all-nighter.” We each have individual sleep needs, and the average amount of sleep changes over our lifetime. Sleep that is of poor quality, such as those that may occur in sleep disorders likeinsomniaorsleep apnea, may also lead to sleep deprivation.
You may not need a great deal of recovery sleep to feel better. After acute sleep loss, a single night of 8 hours of sleep may be sufficient. In the setting of chronic sleep deprivation, sleep during the night may need to be lengthened, and additional naps during the day might also help. Younger people may take slightly longer to recover from prolonged sleep deprivation.
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Activity
The next option to treat sleep deprivation is the opposite of sleep: activity. Brief periods of activity may help you to stay more alert, especially when you are experiencing minor sleep deprivation.
However, if you are suffering from profound sleep deprivation, you may not find many benefits from being active. Depending on the level of activity, you may develop increased fatigue (as opposed to improved sleepiness) that may counteract the benefits of being more alert.
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Bright Light
Christopher Furlong / Getty Images
The results of research studies are somewhat mixed in regards to how effective this might actually be. Some show that light is effective in shifting circadian rhythms, which might allow you to stay awake longer.(This is also called increasedsleep latency.) In addition, some research suggests there is improved performance at night, especially with shift work, when bright light conditions are present.
Aside from normal ambient lighting such as you might get from overhead lights or natural light exposure like sunlight, it might also be beneficial to expose yourself to alight box.
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Noise
If you have ever found yourself turning up the radio to stay alert, you may wonder if this actually improves sleepiness or any of the other effects of sleep deprivation. There may be some benefit, but unfortunately, it is rather modest.
We generally respond best to novel stimuli. In other words, we tune out background noise when we are exposed to it for long enough. For example, the sounds of air circulating through the ducts, the soft hum of a computer fan, or any number of other noises fade into the background din after awhile. New sounds, however, draw our attention. Noise, therefore, may be somewhat helpful in alerting us. If you sing along, it may be of even greater benefit.
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Posture
6CaffeineGetty ImagesAside from simply getting more sleep, the best single treatment for sleep deprivation may becaffeine. This naturally occurring stimulant is found in many common foods and drinks, including coffee, tea, soda pop, energy drinks, and chocolate. It is very effective in increasing alertness.There may be some minor side effects, such as headache in periods of withdrawal or tremor when used in excess, but caffeine is remarkably well tolerated. It is widely available and relatively inexpensive, making it a reliable and often used remedy for sleep deprivation. In general, caffeine is best used in small amounts consumed frequently and limited to before lunchtime and no later than 4pm.
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CaffeineGetty ImagesAside from simply getting more sleep, the best single treatment for sleep deprivation may becaffeine. This naturally occurring stimulant is found in many common foods and drinks, including coffee, tea, soda pop, energy drinks, and chocolate. It is very effective in increasing alertness.There may be some minor side effects, such as headache in periods of withdrawal or tremor when used in excess, but caffeine is remarkably well tolerated. It is widely available and relatively inexpensive, making it a reliable and often used remedy for sleep deprivation. In general, caffeine is best used in small amounts consumed frequently and limited to before lunchtime and no later than 4pm.
Caffeine
Aside from simply getting more sleep, the best single treatment for sleep deprivation may becaffeine. This naturally occurring stimulant is found in many common foods and drinks, including coffee, tea, soda pop, energy drinks, and chocolate. It is very effective in increasing alertness.There may be some minor side effects, such as headache in periods of withdrawal or tremor when used in excess, but caffeine is remarkably well tolerated. It is widely available and relatively inexpensive, making it a reliable and often used remedy for sleep deprivation. In general, caffeine is best used in small amounts consumed frequently and limited to before lunchtime and no later than 4pm.
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Motivation or Interest
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Group Effects
Finally, there is some belief among anthropologists that the effects of sleep deprivation may be lessened when they occur in the context of a group. You might imagine that a handful of sleep-deprived people are able to engage one another in ways to maintain alertness. This might be as basic as holding a conversation, in which multiple alerting prompts and responses occur. In addition, there may be a social element, such as having someone there to wake you up as you drift off. The impact may be most helpful when at least some of the members of the group are well rested. These group effects may be helpful in select situations, but the effects may wane as chronic sleep deprivation takes hold.
A Word From Verywell
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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