What You Need To Know About Sleep Deprivation

Guss Hansen - Monday, August 19, 2019 Thursday, November 15, 2018

Sleep Deprivation On The Rise

Most people in our world today, live in a culture that exalts busyness. We go to bed very late at night to get things done, then we get up very early in the morning to get to work on time. We don’t even think on how we stress ourselves or the little sleep we get or even how tired we feel. After all, imagining about it just enables it to be worse and we feel nothing can be done to change the situation.

Sleep deprivation simply means not getting enough sleep. The kind of sleep you need will depend on the type of person you are and how much you sleep in a day, but majority of us need between 7 to 9 hours every night in order to function well the following day.

BASIC FACTS ON SLEEP DEPRIVATION

Here are different vital points about sleep deprivation and they are listed below as follows;

• Sleep loss changes the structure of normal functioning of attention and impedes the ability to concentrate on environmental sensory input.

• It has been discovered by doctors that not getting enough sleep can result to tragic accidents involving ships, trains, airplanes and automobiles.

• Kids and growing children are most likely to be exposed to the negative impacts of sleep deprivation.

• Sleep deprivation can also be sign of an undiagnosed sleep disorder or probably other medical issues.

• Finally, when you do not get the required amount of sleep, you begin to pile up or store a sleep debt.


  1. SYMPTOMS OF SLEEP DEPRIVATION

    The main symptom or sign of continuous sleep loss is excessive daytime sleepiness but other symptoms or signs include the following
    • Yawning
    • Depressed mood
    • Easily forget things
    • Clumsiness
    • Poor decision making
    • Decreased sex drive
    • Increased appetite
    • Inability to focus
    • Fatigue
    • Trouble staying awake in classes or meetings.

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    EFFECTS OF SLEEP DEPRIVATION

    Sleep deprivation can have impacts on a body system in a negative manner. Some of the following effects can be listed below as follows;

    • Sleep loss prevents the body from making the immune system stronger or producing less cytokines to overpower infection. It simply means that an individual can hardly recover from illness as well as having a high risk of chronic illness.

    • Lack of sleep can also lead to a high risk of respiratory diseases.

    • It should be noted by people that sleep aids the heart vessels to heal and re-establish. It also maintains blood pressure, sugar levels as well as inflammation control. So, not getting enough sleep can increase the risk of cardiovascular disease.

    • It should also be noted that sleep loss can affect the weight of a body. leptin and ghrelin, two hormones in the body that are responsible for controlling the feelings of hunger.

    • Lack of sleep also results to the release of insulin, which results to high fat storage and a huge risk of type 2 diabetes.

    • Not getting enough sleep can also affect hormone production, which includes growth and testosterone hormones.

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    CAUSES OF SLEEP DEPRIVATION

    In most cases, we often choose not to sleep well or probably do other things instead of sleep. Nevertheless, there are also conditions that can make sleep more difficult or cause sleep deprivation. They are listed below as follows;


    • Insomnia
    • Restless legs syndrome
    • Sleep apnea
    • Narcolepsy and
    • Primary hypersomnia.

    Assuming you constantly or regularly have issues sleeping or maybe you think you sleep enough but still feel weak and tired, then it is worthwhile you go for a test and see whether you have any of the following listed above.

    In addition, sleep deprivation can be caused by poor sleep hygiene. Sleep hygiene studies the behavioural as well as the environmental conditions under which you try to sleep. For your knowledge, good sleep hygiene involves the following;

    • Turning off the T.V or any other electronics at least one hour before you sleep

    • Making your bedroom dark

    • Making sure that you sleep on a comfortable and helping mattress and pillow

    • Getting a relaxing bedtime routine before sleep and

    • Going to bed and getting up at the same time on a daily basis.

    Supposing that you have difficulty with sleep, you simply try following these techniques and discover if your rest enhances.

    TREATMENT FOR SLEEP DEPRIVATIONTreatment is only needed when an individual fails to sleep either from physical or psychological difficulties. A specialist in this field will be able to give his client guidance and techniques that will enable him or her to get enough sleep.

    There are two kinds of treatment for sleep deprivation;

    • Behavioural and cognitive treatments; these methods do not involve the use of medication rather it includes the following listed below;

    1. Relaxation techniques; it involves tensing different muscles in the body system in order to calm the body. Breathing exercises and meditation techniques can also be of help in this area.

    2. Stimulation control; it involves having full control of pre bedtime activities to moderate the sleeping pattern. For instance, an individual controlling their stimulus would have more time in bed only when they feel dizzy.

    3. Cognitive behavioural therapy (CBT); it is created to aid individuals comprehend and transform the though patterns behind certain behaviours. In addition, it can help an individual to develop a healthier sleeping pattern.

    • Medications: if the behavioural and cognitive treatment is not effective on your body, then it is advisable to take drugs to get enough sleep. Drugs are always available, either over the counter or a valid prescription. some of these drugs include;

    1. Benzodiazepines

    2. Non-benzodiazepine hypnotics and

    3. Melatonin receptor antagonists.

    Most of us fully depend on these sleeping medications but it is important to note that every dosage has its side effects. Therefore, it is better to reduce it and at the same time try the non-medicinal measures.

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