most people do not take notice of. I would like to talk about what are the
cause of sleep deprivation, the adverse effects and what are the solutions to
sleep deprivation.
divided into four broad areas: lifestyle, biological factors, medication side
effects and clinical disorders. The causes of sleep deprivation determine
treatment options. Lifestyle habits that affect sleep can be altered.
Medication that causes sleep deprivation or other sleep-related side effects
may need to be changed upon further investigation.
occasional episodes of sleep deprivation should seek medical attention. Individuals,
who snore, choke or appear to stop breathing for brief periods while sleeping
may have sleep apnea, a potentially serious condition. Insomnia causes daytime
sleepiness and should also be reported to a doctor.
the direct results of lifestyle choices. Drinking caffeine or alcohol in the
hours before bedtime is one of the common causes of sleep deprivation. Working
the third, or night, shift, while unavoidable for many people, can also
negatively affect normal sleep patterns.
risk of sleep deprivation. Potential sleep disorder causes in women may include
pregnancy, hormonal fluctuations and menopause.
tend to sleep lighter than younger people and are more likely to experience
symptoms of sleep disorders in comparison to younger people. Chronic health
problems that are more common in older adults, such as diabetes and
hypertension, can all affect sleep quality
than they need to. Most people need to sleep at least six to nine hours per
night, but busy people may sleep only three to six. This is much less than the
body requires, so it doesn’t have enough time to recuperate for the next day’s
demands. Also, the day before, the body already had enormous demands on it, so
it’s that much worse off.
a heavy sense of exhaustion, as if it’s a chore just to get out of bed in the
morning (and for some, it is). They will have trouble waking up. Those who take
showers in the morning may ‘sleep walk’ through it. Even caffeine may not have
a significant effect, and may actually contribute to sleepiness (when we come
down off of caffeine, we’re more tired than we were to begin with).
broken. Everything becomes harder for the individual to do. S/he might have
been able to fully concentrate on a project and finish a report with an hour
and a half when fully rested, but need nearly three hours (much of it spent as
refocusing time; a lot also spent on trying to comprehend the information) to
complete it while sleep deprived. The individual can’t think as clearly and may
have trouble understanding things.
top shape. Every motion requires extra effort, which tires the body out even
more. This adds to fatigue. Some physical tasks may seem absolutely impossible
to someone who is extremely fatigued. The body’s defenses are lowered because
it has to focus on staying awake and keeping up with the person who refuses to
give in and sleep. This leads the individual to be more susceptible to illness,
and to get sicker and for a longer period of time when an illness is
contracted. The body cannot fight the bacteria or virus until it can stop
focusing so much energy on everyday life processes.
be made up. Research has also shown that by being chronically sleep deprived,
one is shortening their life. Suggestions are to take naps in the afternoon
(short ones, around fifteen or twenty minutes. Even just taking time to relax
is good) if possible, or consider an earlier bedtime. If nothing is possible,
try to juggle tasks so they are spread more evenly over the week, so more sleep
can be gotten during the week and about the same on the weekend. Regular
bedtimes and wake times will help condition the body to a certain amount of
sleep and will reduce fatigue. Try to get at least six hours of sleep per
night.
many people make outrageous demands on their bodies. They are up for eighteen
hours at a stretch, using all the physical and/or mental power they can during
their waking hours. Sleeping for only six hours cannot possibly make the body
completely recover from such a demanding day and prepare for the next one.
Since the effects of sleep deprivation can be quite harmful, one should make an
effort to take care of him or herself.
Rhythm
day-night cycle of about 24 hours called the circadian rhythm. It greatly
influences when we sleep and the quantity and the quality of our sleep. The
more stable and consistent our circadian rhythm is, the better our sleep. This
cycle may be altered by the timing of various factors, including naps, bedtime,
exercise, and especially exposure to light (from traveling across time zones to
staring at that laptop in bed at night).
plays a role in sleep and sleep hygiene. After the age of 40 our sleep patterns
change and we have many more nocturnal awakenings than in our younger years.
These awakenings not only directly affect the quality of our sleep, but they
also interact with any other condition that may cause arousals or awakenings,
like the withdrawal syndrome that occurs after drinking alcohol close to
bedtime. The more awakenings we have at night, the more likely we will awaken
feeling un-refreshed and un-restored.
Stressors
stressors like deadlines, exams, marital conflict, and job crises may prevent
us from falling asleep or wake us from sleep throughout the night. It takes
time to "turn off" all the noise from the day. No way around it. If
you work right up to the time you turn out the lights, or are reviewing all the
days events and planning tomorrow (sound familiar?), you simply cannot just
"flip a switch" and drop off to a blissful night's sleep.
develop some kind of pre-sleep ritual to break the connection between all the
stress and bedtime. This is perhaps even more important for children. These
rituals can be as short as 10 minutes or as long as an hour. Some find relief
in making a list of all the stressors of the day, along with a plan to deal
with them, as it serves to end the day. Combining this with a period of
relaxation, perhaps by reading something light, meditating, or taking a hot
bath can also help you get better sleep. And don't look at that clock! That
tick-tock will tick you off
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