Sleep Deprivation & Affects on the Body
An estimate of 1/3 Americans experience deprivation of sleep at some point in their life. Sleep deprivation is the occurrence when the body doesn’t receive the necessary amount of sleep. Over the past few years, it has only grown worse.
When the body doesn’t receive the much needed amount of sleep, it is going to directly impact the way people think and feel. These affects can be short or long term, but if you are experiencing the symptoms of sleep deprivation longer than one day, there are risks of physical, emotional, and mental issues.
Sleep Deprivation - What is it?
In basic terms, sleep deprivation is when a person isn’t giving their body the amount of sleep needed. For a majority of adults, the recommended hours for a person to rejuvenate is 7-8 hours of sleep every night. When people don’t sleep as long as the recommended amount, the risk for invigorating health and medical issues increase. Many common symptoms of deprivation of rest are forgetfulness, weakened immune systems, mood swings, and other risks related to mental health.
There are a few types of Sleep Deprivation. The first type is called Acute Sleep Deprivation, and this mainly relates to less than a week where the body loses a significant amount of sleep. The second type is called Chronic Sleep Deprivation, and this can also be called Insufficient Sleep Syndrome. This comes from sleep deprivation over a span of three months or longer. The last type of sleep deprivation type is the Chronic Sleep Deficiency, or more commonly known as Insufficient Sleep. This type of sleep deprivation is when sleep is fragmented due to restlessness or disruptions while a person is sleeping.
Insomnia vs Sleep Deprivation
Insomnia and Sleep Deprivation are in the same category of not getting enough sleep. The difference between them is those struggling with insomnia have time to fall asleep but struggle getting to sleep, and Sleep Deprivation is when those struggling do not separate enough time for sleep due to causes such as behavioral and everyday obligations and choices. One way to look at it is someone working overtime due to a busy work schedule and making up that sleep on the weekends when they can sleep longer.
The most insomniac patients often have difficulty falling asleep and staying asleep, unexpected awakening earlier in the mornings, and a lack of tiredness during scheduled times for sleep. Many of those struggling with insomnia experience forgetfulness, difficulty concentrating, mood swings, and other issues such as increased activity or aggression, and daytime fatigue and malaise.
For more information about Insomnia, you can check out our blog - Insomnia Blog Post
How Sleep Deprivation Affects The Body
Immune system
The immune system protects, fights, and combats infections and other harmful foreign substances such as bacteria and viruses with antibodies and other immune protectors.
Respiratory system
The respiratory system keeps the body safe from colds, the flu, lung disease, and even respiratory diseases. If a person wakes up in the night, they may have a nighttime breathing issue, such as Obstructive Sleep Apnea. This can cause issues such as lowering the sleep quality due to interrupted sleep.
Cardiovascular system
The proper amount of sleep keeps your heart happy and healthy! Not getting enough sleep can affect your inflammation, blood pressure, blood sugar as well as the constant heal and repair to the heart and blood vessels.
Central nervous system
Keeping a normal and consecutive sleep schedule can keep your central nervous system properly functioning, but sleep deprivation can reroute the way that your body processes the things to remember, things learned, and perform duties to the upmost levels. When you don’t get enough sleep, you brain is exhausted so it’s harder to focus and concentrate which can delay reaction and coordination. Depriving yourself of sleep can also affect your mental and emotional state which can lead to mood swings and affect processes in making decisions along with creativity.
Digestive system
Sleep deprivation can contribute to gaining excess weight due to it’s influence on two hormones that control feelings of hunger and fullness. When you’re tired, your brain releases an appetite sensation which makes it easy to start snacking during the night. Not having enough energy from a lack of sleep can also lead to decreased physical activity, which leads to a loss of muscle mass and calories building up.
Important Things to Remember
Depriving sleep from a person does not make it a disease, however it is usually caused by life choices or sickness.
Not getting enough sleep can become more of a problem over time as people age.
A common feeling of tiredness is a sign that you may not be getting enough sleep, and there are treatments for the particular cases depending on severity.
A common way to overcome sleep deprivation is by sticking to a relaxing nighttime routine, include things such as a warm bath, reading, or meditating. Let your mind drift peacefully to sleep.
Eat a portion-controlled meal before rest. Eating a large meal can make it difficult to fall asleep.
Are You Getting Enough Sleep
Are you feeling good and healthy about your current amount of sleep?
Are you productive with the amount of sleep you are getting?
Are you sleepy as the day goes on?
Are you caffeine-reliant to get through the day?
Are you on a consistent sleep routine even through the weekends?
The amount of sleep a person needs goes up if they’ve missed sleep in previous days. If you don’t have enough, you’ll have a "sleep debt," which is much like being overdrawn at a bank. Eventually, your body will demand that you start to repay the debt.
Not sure about what may be causing issues regarding sleep? In most cases, doctors will order a Home Sleep Study to diagnose the person suffering from a sleep disorder.
How to Get the Sleep You Need
Changing normal habits to healthy routines can have you sleeping longer and deeper!
Give yourself time to rest. If a person is consistently on a rushed schedule, it can show difficulty when attempting to sleep through the night.
Keep a designated time for sleep. Go to bed and get up at the same time every day, even on weekends.
Create a cozy setting. Keep your bedroom dark, quiet, and at a lower temperature. Use it only for sleep and quiet activities like reading, journaling, and relaxing things. Don’t use electronics later in the night.
Have a nightly routine. Have a list of relaxing things to slowly settle you down for a good night’s sleep. Remove any caffeinated and alcoholic products, large meals, and enjoy a nice relaxing bath or indulge in a good book.
Exercise. Aim for around 30 minutes of stimulating exercise at least 5 hours before falling asleep.
Take a Nap. Take 15-30 minutes of shut-eye for a little bit of rejuvenation!
Don’t force sleep. If you are struggling to fall asleep, find something that isn’t stimulating to do until you start to feel tired.
Talk to your doctor. You may be experiencing symptoms of a sleep condition or disorder.
Sleep deprivation can harm a the body’s mental and physical health, quality of life, performance educationally and physically, and can ultimately lead to medical complications or increase the risk of sleep apnea or mental health disorders.
Anyone who is concerned about the lack of sleep they are receiving, we recommend reaching out to their doctor or a primary care physician.
More Information
Sleep Deprivation - www.sleepfoundation.org
Sleep Diseases and Conditions - www.cedars-sinai.org
Effects on the Body - www.healthline.com
Sleep Deprivation - www.medicalnewstoday.com
Sleep Loss Results - www.webmd.com
Sleep Disorders and Sleep Requirements - www.webmd.com