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Too many people walk around suffering from a lack of sleep. In the United States alone, the CDC says that one in three adults is suffering from sleep deprivation.

With the number that high, how can you know if you or someone you love is among those muddling through a day without enough rest? Check out the 5 symptoms of sleep deprivation and the 5 ways you can help yourself get more sleep.

Symptoms of Sleep Deprivation

1. Daytime tiredness. Do you find yourself yawning throughout the day or craving coffee or caffeine to keep going? Do you find yourself needing a nap half-way through the day? If that’s the case, the Mayo Clinic says you may be suffering from lack of sleep.

2. Increased accidents or errors. As your sleep decreases, the numbers of mistakes you make increases. This is a sure sign you’re not getting enough sleep according to the Mayo Clinic.

3. Breakouts. Sleep helps normalize your body’s hormones. Without it, WebMD says the hormones go crazy and can cause outbreaks of acne.

4. Weight gain. WebMD also says that sleep controls the hormones ghrelin and leptin which control your appetite. As these hormones get messed up, your body tends to crave more than it needs and your weight increases.5. Moodiness. The Valley Sleep Center says that anxiety and depression are also signs of sleep deprivation.

Home Remedies for Sleep

1. Melatonin. Melatonin is the hormone your body makes that regulates sleep. WebMD says you can take natural supplements to help regulate your sleep. These can be found at any vitamin store.

2. Warm milk. An old-time remedy that has truth to it is drinking warm milk. Dr. Axe says that the calcium in the milk helps the brain make melatonin. If you can’t drink milk, try using almond milk or soy milk.

3. Snacks. Eating a heavy meal at bedtime is bad, but eating a snack that forces your body to work hard right before bed is good. WebMD recommends a snack of protein and carbohydrates about 30 minutes before bed.

4. Magnesium. Another tip from Dr. Axe is to take magnesium. You can do this through supplements or through diet. Pumpkin seeds, spinach and dark chocolate are great sources of magnesium.

5. Lavender.The National Sleep Foundation says that lavender decreases your heart rate and blood pressure, preparing you to sleep. It recommends using lavender in your bath before bed, putting it in a sachet near your bed, having scent sticks or lavender oil near you, or using lavender lotion.

Slogging through the day in a sleep-deprived fog doesn’t have to be your norm. You may be able to find relief through some simple home remedies.

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