“If people were meant to pop out of bed, we'd all sleep in toasters.” – Author unknown, (attributed to Jim Davis). Sleep quotes can be funny but some have powerful messages. You need to get a consistent eight hours of rest every day, if you lose an hour or more it will affect you physically and mentally.

A cumulative loss of rest over several days will take a heavy toll on you. You can usually tell if someone does not get enough shut-eye. Sleep deprivation symptoms are serious signs that you need a lifestyle change. Below are some of the signals to look out for.

Feeling drowsy all day is your first problem, you will be yawning and slumping. If you work out in the gym, you will probably feel too weak to do or lift anything. As your brain will not be as sharp, memory and concentration problems are typical.

As a quick fix, try taking a 40-minute power-nap during your lunch break and another 15 minutes during your next break. A lot of coffee may also perk you up.

Irritability is among the many common sleep deprivation symptoms. You will be more sensitive and emotionally unbalanced. Add workplace stress into the equation and you're a walking time bomb. Avoid personal interaction if you are feeling irritable. If an email message angers you, wait a few minutes to calm down before replacing to it.

Your appetite will be affected, too. Either you will eat less or eat more. If you are the type to eat less, buy a power bar high in protein. Those who interact with an increased appetite may find their weight increasing, which is not good. So try to fill up with healthy and high fiber foods.

It's natural to feel groggy after waking up. A healthy breakfast high in protein and a multivitamin will give you energy for the rest of the day.

If you find yourself tossing and turning in bed, check if your bed is broken or if your pillows are too hard or too soft. The softness levels should be just right. Make sure your room has soft lighting and avoid the TV or video games as these will only get your mind working. Try to do something relaxing instead, like reading.

Read a book with just the sufficient amount of light to care for your eyes. Whether it's a light-hearted sleep quotes or funny comic books – read something that will relax your brain and not get you thinking. Most importantly, sleep for eight hours a day consistently. If these tips fail and the symptoms described here persist, it is recommended to visit your doctor.