Category Archives: Sleep Deprivation

The Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment: Chapter 20

Chapter 2

Sleep Deprivation in Teens and College Students

For many years, it has been argued that adolescents have different sleeping patterns from adults and children, but it has often been marked as laziness amongst teenagers by adults. However, numerous research has shown that teenagers do actually have a biological tendency to go to sleep as much as two hours later than adults, and that their sleep cycles differ as a result, and the push to fall asleep is a much slower one.

With things like evening activities and weekend events, the brain doesn’t think that it is nighttime until later, and so melatonin secretion is turned off later in the morning, making it harder for them to get up. Due to the way we want teenagers to function each day, their sleep cycle is disrupted, and they lose a lot of the deepest and most effective rest period.

It doesn’t help that teenagers and college students are expected to have so many commitments, which causes them a lot of pressure. Educational institutions are one of the biggest contributors to sleep deprivation because of the tight schedule they give their students. They are expected to complete assignments, get on with extra-curricular activities, and have to be accountable for all of this while also remaining competitive.

As a result, many students end up staying up too late completing assignments and don’t get the sleep required for proper function the next day. This leads to a vicious cycle, with increased deprivation that can lead to poor performance at school or college. As many as 50% of college students report daytime sleepiness, and 70% attain insufficient levels of sleep to function correctly.

If they do not get enough sleep, teenagers and college students are likely to find that their grades (and GPA) end up suffering, that their brains do not develop as well as they could, that their coordination is poor, and that they suffer from poor moods and even bouts of depression and rage. Getting enough sleep, on the other hand, can change all of this as well as boost memory, lower the risk of obesity, and even boost the immune system.

Teenagers should be getting a minimum of eight hours of sleep every night, but the preferred amount of time is ten. For college students, should get between seven and nine hours of sleep each night in order to function as well as possible in class and when completing assignments. Ideally, schools should change the times that classes start in order to help teenagers and college students perform better in class, as waking up later means waking up prepared for the day ahead.

Of course, there is also the case of poor sleep hygiene that can result in teenagers having sleep deprivation. The concept of good sleep hygiene includes avoiding caffeine before sleep, a quiet environment, and sticking carefully to a specific sleep schedule. Poor sleep hygiene practices that many teenagers carry out are as follows:

  • Drinking alcohol before sleep. This is because while it can help you to sleep faster, it disrupts the REM stage of sleep, which can cause a restless night and poor sleep quality overall.
  • Using technology before bed. The blue screen actually stops the production of melatonin, the hormone that controls your sleep cycle and circadian rhythm. This can lead to weight gain as well as insomnia.
  • Having too much during the day, or some before bed, can actually impact your sleep. Even consuming it six hours before bedtime can significantly reduce sleep quality, causing more instances of waking up in the night as well as general restlessness.

If anything, these examples show why it is so important for adolescents to get good sleep, and why they need to get enough. Of course, naps are a great way to boost your energy and combat sleep deprivation (as long as you do not have too many), but cognitive behavioral therapy can also be a great way to combat the issue.

Tomorrow, come back here for Chapter 3: The Symptoms of Sleep Deprivation and sign up for Alaska Sleep Clinic’s blog.

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The Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment: An 11-Chapter Blog Series0

It has been stated that 1 in 3 adults in the USA is not getting enough sleep, and this is a problem. Sleep deprivation can cause a whole range of negative things, from accidents at work to health conditions that can permanently affect you.

As a result, it is important that you get enough sleep, and that you learn how to improve your nighttime schedule if your pattern is way off base. We know it isn’t an easy thing to try and overcome, but with this handy guide, we are here to help you out. 

Chapter 1

Fast Facts on Sleep Deprivation

Before we really get started and look at the world of sleep deprivation, it’s good to take a moment to speed through some fast facts about sleep deprivation so that you can get to know the topic a little better. In fact, you will probably find a few of these quite shocking.

#1 Sleep loss alters the way your brain functions, disrupting the ability to focus on environmental sensory inputs.

#2 Lack of sleep has been implicated as one of the most significant roles in tragic accidents that involve airplanes, ships, trains, cars, and nuclear power plants.

#3 Children and young adults are the most vulnerable when it comes to the negative effects of sleep deprivation.

#4 Sleep deprivation can also be a symptom of an undiagnosed sleep disorder or other medical condition.

#5 When you do not get the amount of sleep you require, you begin to accumulate what is known as sleep debt.

#6 The record for the longest period of time someone went without sleep is 18 days, 21 hours, and 40 minutes. During this time, the record holder experienced hallucinations, paranoia, blurred vision, slurred speech, and lapses in memory and concentration.

#7 Any time less than five minutes to fall asleep at night means that you are sleep deprived. The ideal amount of time it should take to fall asleep is 10-15 minutes.

#8 17 hours of sustained wakefulness will lead to a decrease in performance that is equivalent to having a blood alcohol level of 0.05%.

#9 In order to fall asleep we must be cool enough, as the sleep-wake cycle in the brain is very closely linked to temperature. This is why summer nights can cause a restless sleep. The comfort zone shrinks as we get older, hence the elderly have more sleep disorders.

#10 The extra hour of sleep received when the clocks fall back in Canada coincides with a decrease in the number of road accidents.

#11 Teenagers need the same amount of sleep as small children, and those over 65 need the least amount of anyone. The average adult requires a middle amount.

#12 Some studies claim that women need an hour more sleep than men each night, and not getting it could be why they are more susceptible to depression than men are.

#13 It is estimated that fatigue is the cause of 1 in 6 fatal road accidents.

#14 Sleep deprivation causes people to be less able to cope with stress because it impairs our emotional resilience.

#15 It can boost the brain chemicals that are linked to appetite, giving us a case of the munchies late at night. This can, in turn, be linked to rising levels of obesity.

#16 You become less expressive, and react less to humorous stimuli, essentially losing your sense of humor until you are able to catch up with your sleep debt.

#17 Driving drunk and driving while tired are equally dangerous.

#18 You may feel or claim that you are used to less sleep than you need, but in reality your body is never truly able to get used to it.

#19 It can damage your skin, causing bags and wrinkles that worsen over time. In addition to this, it can weaken your immune system so you become sick more frequently.

#20 A lack of sleep can increase feelings of depression and anxiety.

Tomorrow, come back here read Chapter 2: Sleep Deprivation in Teens and College Students.  Sign up to receive more blogs about sleep from the No.5 most visited website in the world for sleep education, www.AlaskaSleep.Com.

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The Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment: Chapter 50

Chapter 5

Causes of Sleep Deprivation

The Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment – Yoo HealthThe Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment – Yoo Health

When sleep deprivation occurs, it is because the person has not been able to get a healthy amount of sleep in order to function properly. Before we get into the specific causes, here is a quick and handy list for the recommended amount of sleep a person needs according to their age:

  • Newborns (0 to 3 months): 14 to 17 hours each day
  • Infants (4 to 11 months): 12 to 15 hours
  • Toddlers (1 to 2 years): 11 to 14 hours
  • Preschoolers (3 to 5 years): 10 to 13 hours
  • School-age children (6 to 13 years): 9 to 11 hours
  • Teenagers (14 to 17 years): 8 to 10 hours
  • Adults (18 to 64 years): 7 to 9 hours
  • Older adults (over 65 years): 7 to 8 hours

Now, for the causes of sleep deprivation, for which there are many. First, you have the group of people (we all know one) that consider sleep as wasted time, and so they deprive themselves of it on purpose so that they can get on with other tasks like work, entertainment, assignments for school, or just chilling out. It’s not healthy, and intentional sleep deprivation is most commonly seen in teenagers and young adults.

On the other hand, there are those who unintentionally deprive themselves of sleep because they have demanding lives. Much of the time this is due to a job that has unreasonable overtime, family obligations, or shift work – which is a big player in the causes of sleep deprivation.

Consistently going to bed late and getting up late can cause sleep loss, as can frequently waking up in the night. Waking up too early can cause sleep debt that leads to deprivation as it accumulates over time. Additionally, conditions like depression and anxiety can cause a person to be unable to sleep well, or even at all.

Medical conditions, such as obstructive sleep apnea and hormone imbalances can cause sleep loss. There are also chronic conditions like ME/CFS that cause an excess of oversleeping because the body is almost constantly fatigued, often leading to a vicious cycle.

Tomorrow, come back here for Chapter 5: Treatment of Sleep Deprivation and sign up for Alaska Sleep Clinic’s blog.

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The Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment: Chapter 40

Chapter 4

Effects of Sleep Deprivation

The Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment – Yoo Health

Sleep deprivation can have a very negative effect on the mind and body, including the way in which it functions and processes information. It can prevent the body from boosting and building the immune system, and even stop it from producing more cytokines to fight infection. What this means is that it can take longer to recover from an illness or infection, but can also increase your risk of contracting a chronic illness.

It can also result in an increased risk of new and advanced respiratory diseases, which could prove problematic when combined with a lowered immune system. Sleep helps the heart vessels to heal and repair themselves, as well as ensuring that blood pressure and sugar levels are maintained, and that inflammation is controlled. By not sleeping enough, these processes are slowed, and the risk of cardiovascular disease is increased.

Body weight can also be affected by a lack of sleep, as the two hormones that control the feeling of hunger and fullness (leptin and ghrelin) are negatively impacted by sleep loss. It can also cause the release of insulin into the body, increasing fat and sugar storage for a higher risk of contracting type 2 diabetes.

Insufficient sleep can also affect hormone production, including growth hormones and testosterone in men. While it may suppress growth hormones, it also boosts the number of stress hormones being released, leading to feelings of worry as well as an increased level of panic.

It should also be noted that sleep deprivation has also played a key role in some of the biggest disasters we have seen, as well as accidents that happen every day. Both the 1979 and 1986 nuclear incidents were caused by sleep deprivation, and these are situations that cost lives.

Similarly, a lack of sleep is a massive public safety hazard on the road, and there are accidents every day. This is because drowsiness can cause a slow reaction time that is similar to when you are driving drunk. It is estimated that fatigue when driving is the cause of 100,000 car crashes and 1550 car accident deaths every year in the USA. It is a problem that is greatest amongst those who are under the age of 25.

Studies also show that sleep loss, or poor quality sleep, is related to accidents and injuries that are caused in the workplace. Employees who felt excessive daytime sleepiness had a significantly higher number of work accidents, and many of them were repeated. It should also be noted that they needed more sick days for each accident in order to recover as well as workers that were not sleep deprived.

Tomorrow, come back here for Chapter 5: The Causes of Sleep Deprivation and sign up for Alaska Sleep Clinic’s blog.

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The Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment: Chapter 30

Chapter 3

Symptoms of Sleep Deprivation

There are a number of different symptoms that are associated with sleep deprivation, although the main (and ongoing) one is excessive sleepiness during the day. Here are some of the other main symptoms that you could be suffering from sleep loss:

  • Yawning frequently
  • Moodiness and irritability
  • Depression
  • Fatigue
  • Forgetfulness
  • Lapse in concentration
  • Difficulty with cognitive function
  • Impaired motor skills
  • Changes in appetite
  • Blurred vision
  • Disorientation
  • Paranoia and hallucinations
  • Headaches
  • Lack of motivation
  • Reduced sex drive
  • Pain in the body
  • Falling asleep unintentionally
  • Sleeping through alarms

Conditions sleep deprivation can increase the risk of:

  • High blood pressure
  • Heart attack
  • Obesity
  • Diabetes

If you think you have some or all of the symptoms of sleep deprivation, it is time to get your schedule back on track so that you can start leading a healthier and more rested life. Of course, if you are really struggling or just want some advice, speaking to your physician is always an excellent idea.

Tomorrow, come back here for Chapter 4: The Effects of Sleep Deprivation and sign up for Alaska Sleep Clinic’s blog.

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The Warning Signs of Sleep Deprivation With Resulting Health Issues and Risks0

Signals of a Lack of Sleep or Improper Sleep

If one is not simply getting enough sleep, the body ultimately begins revealing outside indications. Among the very first indications of being denied of your sleep is feeling tired throughout the day.

Somewhat surprising to some, another indication is, if you are able to lie down at night and fall asleep in 5 minutes or less. While some people believe this is excellent, having the ability to go to sleep so rapidly. It typically indicates that you are simply without enough sleep or a good enough restful sleep.

Some otherwise active individuals experience Microsleeps or a condition where you experience brief bursts of sleep in an individual that is active, possibly monitoring a computer screen or even driving a vehicle. These unintended bursts are very brief, we are talking a split second as when a head snaps or quickly nods or even as much as 30 seconds at a time; but a loss of attention as this can be a serious safety issue in some circumstances. Your absence of sleep can trigger you to feel dazed, raising your threat of falling asleep at your desk or behind the wheel of your cars and truck . When this effect occurs , often you might feel as though you do not know exactly what simply took place or that you weren’t actually there for that quick time.

Lots of people who are denied of sleep typically discover that alcohol actually impacts them more so. When some individuals are not well rested, they are more vulnerable to feeling the results of consuming liquor more .

You will also discover that they do not work really well for you if you turn to consuming caffeine drinks and other types of beverages to keep you awake. This is due to the fact that your Sleep Debt becomes so high.

Sleep Debt is the variety of hours of sleep your body is doing not have due to not sleeping enough. This number in fact increases each night you do not sleep effectively. A good characteristic is that you can lower your Sleep Debt numbers when catching up or restoring your sleep patterns.

Other signs of sleep deprivation consist of snoring, suffering with leg cramps or experiencing those tingly sensations. When sleeping your breathing patterns could change causing the grogginess in the next day too. Sleep labs are often recommended to verify and are most helpful. This method you can track when you experience a great night’s sleep and when you simply cannot sleep. Experts also suggest keeping a journal for a 2 week duration, this method you can get a great summary of how well you are, or are not, sleeping.

How Lack of Sleep Affects Your Health

Absence of sleep has both physical and unfavorable results on you. Getting adequate quality sleep is vital.

Sleep Apnea – a breathing issue that disrupts sleep, and can result in numerous illness if left without treatment consisting of cardiovascular disease and stroke, Type 2 diabetes as diabetes prevails to individuals who have sleep apnea.

Your danger for both sleep apnea and diabetes are greater if you are overweight. Sleep apnea can make hypertension worse., Having sleep apnea makes it more difficult to lose weight.

Other Health Concerns from Absence of Sleep

1. Absence of sleep can lead to uninspired skin, great lines, and dark circles under the eyes. Persistent absence of sleep enables the body to launch the excess tension hormonal agent cortisol which breaks down skin collagen that keeps skin smooth and flexible.

2. Anxiety and stress. Individuals who do not get adequate sleep are 10 times most likely to establish stress and anxiety conditions. Also as stress can keep your brain hyperactive, stress increases risk of insomnia. If you are chronically stressed, it may be robbing you of sleep entirely.

3. Reduced immune function and higher threat for health problem. In accordance with the Mayo Clinic, when you do not get enough sleep your body immune system reduces, increasing your threats for capturing the influenza and acute rhinitis or the common cold.

4. Increased danger of heart angina, stroke and attack. Enduring insomnia is connected with increased heart rate, boost in high blood pressure and greater levels of particular chemicals related to swelling that can put additional stress on your heart.

5. Increased threat of mishaps and death. Absence of sleep impacts your concentration, making it more difficult to remain focused when driving.

6. Increased danger for breast cancer. A connection in between much shorter sleep patterns and an increased danger or reoccurrence of breast cancer growths has actually been discovered.

7. Hypertension. High blood pressure can be connected to much shorter sleep cycles.

8. Weight problems. Individuals who have the tendency to sleep less are most likely to eat way too much and make bad food options.

9. Absence of libido. Males and female who do not get adequate sleep or quality sleep typically have lower sex drives and are less thinking about sex.

10. Boosts tension. Absence of sleep adds to more tension, which in turn results in less sleep.

11. Disturbs great state of mind that result relationships. Those who get a bad night’s sleep frequently feel irritable and moody, which they frequently forecast onto others.

The very best recommendations for anybody who is having difficulty sleeping is to obtain aid medical advice from your physician , if you do not your health can truly be impacted and you might end up with a severe health issue.

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