Sleep deprivation can be due to a continuous lack of sleep or poor sleep. Consistent lack of quality sleep may have negative consequences on your overall health. Like food or diet, our bodies need enough sleep to function and rejuvenate. Sleep deprivation can lead to many negative consequences, including hypertension, heart attack, weight gain, diabetes, depression, poor brain function, memory loss, and psychic disorders.
Sleep deprivation means a lack of enough sleep. Getting less than 8 hours of sleep can divest our health. To begin with, a lack of quality sleep can affect our thinking and feeling. While the short-term consequences seem more noticeable, sleep deprivation can increase the risk of physical and mental health problems. There are many ways to rid of this sleeping disorder. You can opt for natural or chemical solutions. However, due to potential side effects, individuals are not advised to use chemical remedies. They can use natural solutions such as CBD and many other herbal medicines. CBD is the perfect solution for sleeping disorders.
What Is Sleep Deprivation?
Sleep deprivation refers to a lack of the required amount of sleep, which is seven to nine hours for many adults.
Many people often experience sleep deprivation because they accept this condition as normal. Rather than taking essential steps, they take other substances like caffeine or nap. These solutions are effective. You may get through the day, but the long-term and short-term consequences will still manifest. So, here are not effective.
Electronic devices such as TVs and cell phones can stimulate your mind and leave you weird during bedtime. These devices emit blue rays, which are shown to tamper with circadian rhythm.
Drinking alcohol, particularly at night, can interfere with the sleeping cycle. It can reduce sleep consistency.
Caffeine is a stimulant and is shown to stick in the system for more than 5 hours. Therefore it’s important to avoid it some hours before bedtime.
Top Effects Of Sleep Deprivation
Consistent lack of quality sleep can lead to several health consequences, including:
Lack of quality sleep is linked with many cases of hypertension. That’s because better sleep allows the body to regulate hormones responsible for stress – lack of rest can aggravate stress consequences on the body. Consistent sleep deprivation is linked with high blood pressure, heart rates, and inflammation, leading to unnecessary strain.
Lack of sleep causes cardiovascular complications such as heart attack and stroke. According to recent research, lack of sleep can interfere with parts of the brain responsible for controlling the circulatory system. Additionally, lack of sleep is believed to cause higher heart rates and inflammation, leading to blood clots.
According to Hanson et al. (2019), lack of sleep is one of the factors that contributes to weight gain and obesity. Cortisol is a stress hormone that is linked with sleep deficiency. It’s responsible for anxiety, stress, and frustration. Ghrelin hormone is another hormone secreted in the stomach and associated with sleep deprivation. Too much Ghrelin hormone can make you hungrier. Continuous sleep deprivation interferes with the body's metabolism and eating patterns. Tiredness can lead to overindulgence and low stamina. According to recent studies, individuals feeling unrested are often likely to choose foods high in carbohydrates and sugar. Low exercise plus a high amount of junk eaten combined with high-calorie value equals weight gain.
A 5-hour sleep is still isn't enough. Sleep deprivation can interfere with the body's breaking down of glucose. Glucose acts as the body's fuel and plays a vital role in regulating the amount of insulin produced.
Depression and Anxiety
Individuals often feel irritable due to a lack of better sleep. However, consistent sleep deprivation is associated with depression and lack of motivation. Contrastingly, those experiencing depressions are likely to have unpredictable sleep patterns. The hormone melatonin regulates both moods and sleep cycles. According to various studies, those experiencing depression and insomnia have low melatonin levels. Additionally, individuals suffering from sleep deprivation are likely to experience anxiety and panic attacks. Victims often have a lower tolerance for mere stress triggers.
Poor Brain Function
Individuals often experience mental fog, fatigue, and lack of focus after one night of insufficient sleep. Mental faculties reduce significantly when the brain cannot res over a long period. Sufficient sleep plays an important role in improving focus. Additionally, it improves problem-solving skills and decision-making abilities. Sleep-deprived victims are also likely to encounter imbalances and problems related to reflexes. Additionally, they tend o have low motor skills. As such, they're likely to injure themselves.
Accordingto Havekes et al. (2016), enough sleep allows the brain o organize itself, particularly committing information from short-term o long-term memory. Sufficient sleep is important for sharp memory.
Immune System Deficiency
Besedovsky et al. (2012) say adequate sleep boosts immune functions. A continuous lack of sleep has a similar impact on high-stress levels. It can reduce the antibody response and make you prone to virus infections.
According to Rzik et al. (2020), sleep deficiency can have severe consequences for anyone who tries to conceive – both genders. The same brain part that regulates cardiac rhythms also controls the secretion of hormones. Less than 7 hours of sleep can lower the production of testosterone, the hormone responsible for ovulation.
Consistent lack of sleep can lead to many cases of psychiatric complications. Some individuals experiencing long-term sleep deprivation are likely to experience various symptoms, including disorientation, paranoia, and hallucinations. These symptoms, in most instances, are associated with schizophrenia.
How To Manage
Managing sleep deprivation should never be challenging. You can often create a bedtime routine to give you a better sleep. It may include meditating, a warm bath, and even reading. Allow your mind to drift calmly to sleep. Also, avoid huge dishes a few hours before bedtime.
You can conquer sleep deprivation by adhering to a consistent schedule. It means going to bed and waking up at the same time. If possible, normalize waking up with the sun. It resets your body's biological rhythm.
Sleep deprivation is a challenge that has aggravated in the recent few years. It is a sleeping disorder that negatively impacts your overall health. Despite much research and studies, there is still no straightforward solution for sleep deprivation. All we need to do is learn how to prevent and manage.
Besedovsky, Lange, & Born, (2012). Sleep and immune function. Pflügers Archiv-European Journal of Physiology, 463(1), 121-137.
Hanson, Huecker, (2019). Sleep deprivation.
Havekes, Park, Tudor, Luczak, Hansen, & Abel, (2016). Sleep deprivation causes memory deficits by negatively impacting neuronal connectivity in the hippocampal area CA1. Life, 5.
Rizk, Mohamed, & Naguib, (2020). Attenuating sleep deprivation dependent deterioration in male fertility parameters by vitamin C. Reproductive Biology and Endocrinology, 18(1), 1-13.