Sleep Deprivation Most Prevalent in Single Moms; 5 Healthy Ways to Cope Up

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As if the burden of raising children, mostly, on their own, wasn't enough, most single mothers in the U.S. also have to tend to their young and make ends meet while not having enough sleep.

A new report from the Centers for Disease Control and Prevention (CDC) revealed that single parents, especially women, were more likely to have short sleep duration, frequently have trouble falling asleep and staying asleep, and frequently wake up feeling not well-rested.

About 43.5 percent of single moms got less than seven hours of sleep as compared to adults in two-parent families (31.2%) and adults living without children (29.7%). Single male parents (37.5%) were also more likely to get less than seven hours of sleep in a 24-hour period than adults living without children under age 18.

The CDC estimates that about a third of the adult population in the U.S. fails to meet the daily recommendation of having a sleep duration of no less than seven hours. "Sleep affects many aspects of well-being and quality of life for people of all ages," the CDC wrote.

"Risks associated with deficient or poor-quality sleep include physical health conditions such as diabetes and heart disease, mental health issues such as depression, and driving and workplace accidents." Here are some healthy ways to cope up with insufficient and low-quality sleep.

Lie Down, Even If You Can't Sleep

"Just lying down for a half hour can be very restorative," says Diana Lynn Barnes, a Los Angeles therapist and president of Postpartum Health International. There is no need to feel stressed out even if you can't sleep, according to Parents.com.

Opt for those Snooze-inducing Activities

"The light from the computer or television can be very stimulating and keep you up," says Amy Wolfson, PhD, author of The Women's Book of Sleep (New Harbinger). Find out what makes you sleepy and act on it--- listening to music, perhaps? or reading a novel?

Compensate for the Lack of Sleep

One of the best ways to offset the effects of getting sleep-deprived is to make sure you don't compound it by slacking off in other important areas, says The Happiest Home. You can try drinking enough water or eating more nutritious food for energy.

Manage Your Work Schedule

If you know that you won't get enough sleep the night before, you can take on less-demanding workloads and save the more taxing ones for another day, recommends Baby Center. If re-scheduling is not an option, work on the more challenging projects in the morning when you still feel the most alert.

Say Yes to Help

The WebMD advises accepting any help that you can get. "Many people are resistant, but whether it is a family member, friend, or babysitter, accept help, so you can get a few hours of sleep. People think of sleep as a luxury, but it is a medical requirement," says Margaret Park, MD, an assistant sleep specialist at Rush University Medical Center in Chicago.