Tossing & turning in your bed all night long? Getting up frequently in the middle of your sleep? Do these instances sound familiar to you? Then there’s a high possibility that you’re facing sleep deprivation. Research and various studies indicate sleep deprivation effects in the long term can disrupt your mental abilities and put your physical health at risk.
What is Sleep Deprivation?
So, what exactly is sleep deprivation? Is it concerning and must be looked after instantly? The answer is a simple yes! Sleep deprivation occurs when you’re unable to sleep peacefully at a stretch or unable to sleep at all. It can either be for a short term, like for a few days or so, or it can be for long-term. There could be many causes of sleep loss. Finding and addressing them is the key to get a peaceful night’s sleep.
Here’s the average amount of sleep needed divided by age for better understanding -
- Newborns (up to 3 months of age): 14 to 17 hours.
- Infants (4 months to 12 months old): 12 to 16 hours.
- Young children (From 1 year to 5 years old): 10 to 14 hours daily.
- Growing children (6 to 12 years old): 9 to 12 hours daily.
- Teenagers (13 to 18 years old): 8 to 10 hours daily.
- Adults (18 years and up): 7 to 9 hours daily.
Causes of Sleep Deprivation
Out of the many causes of sleep deprivation, there could be 2 possibilities where your sleep might go for a toss.
Situational
- Meeting/ fulfilling deadlines (Working in a high-stress job)
- Working in shifts at untimely hours (Evening or night)
- Staying in a noisy neighbourhood or chaotic surrounding
- Trying to sleep when the temperature in the room is unregulated
- Use of electronic devices like laptop or mobile right before your snooze time
- Consuming stimulants like caffeine few hours before sleep
- Alcohol use & unhealthy lifestyle choices
Health Concerns
- Chronic pain
- Constant fatigue due to a disease
- Anxiety
- Sleep apnea
- Obesity
- Addiction to substances
- Concussion
- Consuming medications such as corticosteroids & other stimulants
- Short-term health issues like common cold or the flu
Sleep Deprivation Effects
Given below are the key sleep deprivation effects that you might experience due to poor sleep.
Weak immune system
Sleep deprivation weakens your immune system and makes you more susceptible to common cold, flu and other diseases. Wondering how? It is because when you get a good night’s sleep, your body produces infection-fighting substances such as cytokines and antibodies. They ward off infections and help you stay fit and strong. When you don’t get quality sleep, your immune system becomes vulnerable to external invaders.
Digestive system
Sleep deprivation can directly affect your body’s hormones that primarily manage the feelings of fullness and hunger. For reference, Leptin hormone instructs your brain that you have eaten enough while ghrelin hormone indicates that you should eat more. So, because of sleep deprivation, leptin production decreases in the body and ghrelin hormone production increases. Thus, leading to unregulated nighttime overeating and untimely snacking.
Cardiovascular system
Studies indicate insomnia as one of the prominent causes of heart attack and stroke. When you sleep for a good time, all the processes work together, in-sync, to keep your blood vessels and heart in good condition. Any sort of irregularity in your sleep cycle for long periods of time can affect your cardiovascular system. So, get a good night’s sleep every day to make sure your body’s ability to heal and repair your organs is on point!
Hormone levels
Your body’s hormones like testosterone levels are interlinked to the amount of sleep you get every night. The better you snooze at night, the higher are the chances of your hormone levels being stable at night. Recent studies also indicate that lack of sleep might also release hormones like cortisol that increases stress levels of your body. You can try Sound Sleep Gummies (Previously known as De-Stress & Snooze Gummies) to get quality sleep at night and experience reduction in stress as well.
The brain
Although not conclusive, there are reports indicating one of the major effects of sleep deprivation is poor memory and unstable motor functions. Lack of sleep can affect your ability to form new memories.
Fertility
A recent study has indicated a link between sleep deprivation and fertility. Lack of sleep can affect the production of a melatonin hormone in the body, which is extremely crucial in oocyte development. An oocyte can be defined as an immature egg in the ovary. Thus, affecting a woman’s fertility.
Treatment for Sleep Deprivation
A direct treatment for sleep deprivation, which is a no-brainer, is sleeping for 7 to 9 hours daily. However, prolonged sleep deprivation (for months or years) can affect your body’s sleep cycle significantly. At such a stage, external intervention is required of a doctor or a sleep specialist. Based on the severity, you might be suggested the below treatment for sleep deprivation.
Behavioral and cognitive treatments
Experts recommend meditating, practicing breathing exercises, using audio recordings and following guided imagery to get quality sleep. Cognitive Behavioral Therapy (CBT) is another form of treatment for sleep deprivation.
Medications
Self medication is strictly not recommended to individuals who are facing sleep issues. Consult a doctor to get a sedative-type medicine to fix your wake-sleep cycle.
Home care strategies
Change starts at home! While you take external help, here are some easy, home-friendly strategies that can be of use to you.
- Avoid large meals before your sleep time
- Exercise regularly
- Sleep in a dark, cozy, and peaceful environment
- Say no to caffeine and alcohol hours before bedtime
- Don't use your electronic devices right before sleep
Alternative therapies
You can also simultaneously try alternative therapies while continuing your medication.
- Acupuncture
- Valerian
- Meditation
- Massage
- Tai chi
- Yoga
- Acupressure
- Ayurveda
Conclusion
Sleep deprivation can severely affect your day-to-day functioning, mental health and physical health. You can also practice some tips for good sleep to get peaceful sleep. To steer clear of any complications, treat your sleep deprivation and stay relaxed & fresh.
FAQs
1) How many hours of sleep is considered sleep deprivation?
Experts recommend getting at least 7 hours of sleep daily. A prolonged period of lack of sleep (below 7 hours) can lead to sleep deprivation.
2) Is 5 hours of sleep enough?
No, it is not. Sleeping less than 7 hours can lead to sleep deprivation. Experts recommend getting a good night’s sleep for at least 7 hours.
3) How can I reduce my risk of developing sleep deprivation or prevent it entirely?
Some general tips to treat sleep deprivation are avoiding large meals before your sleep time, exercising regularly, sleeping in a dark, cozy, & peaceful environment, no caffeine or alcohol intake hours before bedtime, and avoid usage of electronic devices before bedtime.
