INTRODUCTION
Sleep deprivation or sleeplessness, is the condition of not having adequate duration and/or quality of sleep to support decent alertness, performance, and health. It can be either chronic or acute and may vary widely in severity. Acute sleep deprivation is when an individual does not sleep at all for a short period of time – usually lasting one to two days. Chronic sleep deprivation means when an individual routinely sleeps less than an optimal amount for ideal functioning.
CAUSES OF SLEEP DEPRIVATION
Stress. Concerns about work, school, health, finances or family can keep your mind active at night, making it difficult to sleep. Stressful life events or trauma — such as the death or illness of a loved one, divorce, or a job loss — also may lead to insomnia.
Travel or work schedule. Your circadian rhythms act as an internal clock, guiding such things as your sleep-wake cycle, metabolism and body temperature. Disrupting your body’s circadian rhythms can lead to insomnia. Causes include jet lag from traveling across multiple time zones, working a late or early shift, or frequently changing shifts.
Poor sleep habits. Poor sleep habits include an irregular bedtime schedule, naps, stimulating activities before bed, an uncomfortable sleep environment, and using your bed for work, eating or watching TV. Computers, TVs, video games, smartphones or other screens just before bed can interfere with your sleep cycle.
Eating too much late in the evening. Having a light snack before bedtime is OK, but eating too much may cause you to feel physically uncomfortable while lying down. Many people also experience heartburn, a backflow of acid and food from the stomach into the esophagus after eating, which may keep you awake.
Mental health disorders. Anxiety disorders, such as post-traumatic stress disorder, may disrupt your sleep. Awakening too early can be a sign of depression. Insomnia often occurs with other mental health disorders as well.
Caffeine, nicotine and alcohol. Coffee, tea, cola and other caffeinated drinks are stimulants. Drinking them in the late afternoon or evening can keep you from falling asleep at night. Nicotine in tobacco products is another stimulant that can interfere with sleep. Alcohol may help you fall asleep, but it prevents deeper stages of sleep and often causes awakening in the middle of the night.
Sleep-related disorders. Sleep apnea causes you to stop breathing periodically throughout the night, interrupting your sleep. Restless legs syndrome causes unpleasant sensations in your legs and an almost irresistible desire to move them, which may prevent you from falling asleep.
SYMPTOMS OF SLEEP DEPRIVATION
You may be sleep deprived if you:
Feel tired, irritable, and fatigued during the day; yawn frequently.
Have to take a nap during the day.
Fall asleep on the couch in the evening.
Have experienced mood changes, including feeling depressed, anxious, stressed, paranoid, or suicidal.
Find it difficult to get out of bed in the morning, need an alarm clock to wake up on time, or repeatedly hit the snooze button.
CONSEQUENCES OF SLEEP DEPRIVATION
Changes in energy. Feeling fatigued, lethargic, and lacking motivation in your work, school, and home life. You may crave sugar, caffeine, or naps throughout the day.
Mental health problems. Sleep deprivation can cause moodiness and irritability, increase your risk of depression and anxiety, and affect your ability to cope with stress or manage difficult emotions. In extreme cases, sleep deprivation can even cause hallucinations and delirium.
Impaired brain activity, including learning, concentration, and memory problems. Lack of sleep can reduce creativity and problem-solving skills, and affect your judgment, coordination, and reaction times. In fact, sleep deprivation can impair your motor skills just as much as being drunk, increasing your risk for accidents.
Impacting the cardiovascular system. Missing out on sleep can trigger harmful inflammation and raise your blood pressure and blood sugar levels, increasing your risk for heart disease.
Relationship problems. Increased moodiness and anger issues can trigger arguments, while sleep deprivation can also decrease your sex drive, even reduce the production of hormones and cause problems with fertility.
Changes in appearance, including premature skin aging and weight gain.
Increased risk of serious health problems including stroke, diabetes, heart disease, Alzheimer’s disease, and certain cancers.
MEDICAL TREATMENT FOR SLEEP DEPRIVATION
Medical treatment for sleep disturbances might include any of the following:
Sleeping pills
melatonin supplements
allergy or cold medication
medications for any underlying health issues
breathing device or surgery (usually for sleep apnea)
a dental guard (usually for teeth grinding)
PREVENTION OF SLEEP DEPRIVATION
Create and stick to a regular and consistent sleeping schedule. Maintain a strict time to go to bed and wake up to develop a routine.
Avoid taking naps during the day because naps make you less sleepy at night.
Avoid alcohol and caffeine within 8 hours of bedtime
Limit the use of electronic appliances (television, laptop, & mobile) 1 hour before bed. These devices emit light and disrupt your body’s biological clock.
Try not to exercise three hours before the time you go to sleep. Regular exercising in the day, however, is beneficial.
Meditate to improve your focus, mindfulness, relieve stress and reduce anxiety stress.
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