By: Madisyn Kim
What is sleep deprivation?
Sleep deprivation is when one does not sleep enough or does not have a good quality sleep. It is not a type of disease: it is a result of people reducing their sleep time in exchange for other things they deem valuable or a result of other health issues (Johns Hopkins Medicine). Teenagers are recommended to have at least 8 hours of sleep and adults to have at least 7 hours of sleep each night (Centers for Disease Control and Prevention, 2024). Though one slept recommended hours of sleep, one can be sleep deprived if the sleep was poor quality. Poor sleep quality includes having trouble falling asleep, waking up repeatedly during sleep, and feeling tired even after enough sleep (Centers for Disease Control and Prevention, 2024).
Causes of sleep deprivation
Sleep deprivation may be caused by various reasons:
- Workload
- Sleep environment
- Use of or exposure to electronic devices or light
- Health issues
- Insomnia, sleep apnea, narcolepsy, restless leg syndrome, and more
- Depression, anxiety, schizophrenia, chronic pain syndrome, cancer, stroke, Alzheimer’s disease, and more
Effects of sleep deprivation
Sleep deprivation has negative effects on different parts of body:
● Brain: Brain encodes and consolidates memory and controls mental abilities and emotional state. When sleep deprived, those functions would be disrupted. Moreover, one will experience mood swings, hallucinations and mania, impulsive thoughts and behaviors, depression, anxiety. (Watson & Cherney)
● Immune system: Immune system protects the body from bacteria and viruses by producing antibodies and cytokines. When sleep deprived, one will be susceptible to infections. (Watson & Cherney)
● Nervous system: Nervous system receives signals for a body to sense. When sleep deprived, one will sense pain (headaches, back pain, chronic pain, and more) more easily. (Watson & Cherney)
How to prevent sleep deprivation
Other than medications and therapies, one can prevent sleep deprivation by oneself by following ways: - Set sleep patterns
- Exercise
- Meditation
- Avoid eating before bedtime
- Avoid intaking caffeine and alcohol before bedtime
- Keep the sleep environment dark and quiet
- Turn off electronic devices and light
However, if those do not work, getting help from a clinic may be helpful.
References
About sleep. Centers for Disease Control and Prevention. (2024, May 15).
Sleep deprivation. Johns Hopkins Medicine.
Sleep deprivation: What it is, symptoms, treatment & stages. Cleveland Clinic. (2024, May 1). https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation
Sleep’s crucial role in preserving memory. Yale School of Medicine. (2022, May 10). https://medicine.yale.edu/news-article/sleeps-crucial-role-in-preserving-memory/
Watson, S., & Cherney, K. (n.d.). Sleep deprived? here is what lack of sleep does to your body. Healthline. https://www.healthline.com/health/sleep-deprivation/effects-on-body#effects
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