Most of the people are not aware that most of their health issues are basically due to sleep deprivation.
You must score eight hours of sleep per night but let’s be honest, we are all guilty of neglecting this requirement.
The data of the Centers for Disease Control and Prevention (CDC) found that more than 30% percent of people reported that we slept less than seven hours in a 24-hour period, and 37.9 percent have fallen asleep involuntarily during the day.
Importance Of Good Night Sleep
Night Sleep is one of the most important things you can do to keep your body healthy.
In fact, sleep can aggravate health problems and interfere with the body’s natural ability to heal itself.
It has been proven scientifically that cutting down sleep from eight hours to four hours per night even to a period of less than a week can produce changes in your body.
Lack of sleep has been linked to serious health problems which are coming ahead in this article.
Ist check that how much sleep actually our body requires.
- Newborns: 14 to 17 hours
- Infants: 12 to 15 hours (ages 4 to 11 months)
- Toddlers: 11 to 14 hours (ages 1 to 2)
- Pre-Schoolers: 10 to 13 hours (ages 3 to 5)
- School Age: 9 to 11 hours (ages 6 to 13)
- Teens: 8 to 10 hours (ages 14 to 17)
- Young Adults: 7 to 9 hours (ages 18 to 25)
- Adults: 7 to 9 hours (ages 16 to 64)
- Older Adults: 7 to 8 hours (65+)
During the early 1900s, the average night sleep time was 9 hours.
By 1975 it dropped down to 7.5 hours.
By 2002 it fell down to 6.9 hours.
Today most people average just five to six hours of sleep per night. Fast and unhealthy lifestyle made most of us sleep deprived.
Symptoms Of Sleep Deprivation
There are specific symptoms of sleep deprivation. Some of the common symptoms are mentioned below.
1) Lack Of Concentration
A very prominent sign that your sleep-deprived is that you have a lack of concentration.
Now the ability to focus calls for a lot of brainpower and you just don’t have the energy to concentrate.
So you’ll notice that you just can’t focus on anything and you’ll find yourself spacing out or maybe forgetting things and of course, this is because of sleep deprivation.
2) Weak Decision Power
Another symptom of sleep deprivation is that you feel confused while making decisions and sometimes make bad decisions.
Probably you may never make an important decision in your life when you are sleep-deprived.
So again science has found that when you’re sleep-deprived your brain has reduced access to higher level cognitive functions.
The decision-making part of your Brain seems to be reduced in activity so it’s just a really bad idea to make important life decisions on a bad night’s sleep.
3) Feeling Stress
If you are sleep deprived, you will feel very very stressed sometimes without any good reason.
Now, this is pretty intuitive because when you sleep it gives your body a chance to wind down and to reconcile your emotions and to basic recharge.
That’s how you sort of alleviate yourself from the daily stresses of life. So if you’re not giving your body a chance to rejuvenate itself you know to expect to be more stressed.
4) Slow Reflexes
Slow reflexes and poor hand-eye coordination is also a symptom of sleep deprivation.
So again this was proven with a study and when subjects were sleep-deprived they performed quite poorly on like motor skills tests and they had very slow reaction times.
So driving or doing anything that requires mental agility is actually a very bad idea when you’re sleep-deprived.
You’ll find yourself nodding off at the wheel and that’s very dangerous.
Actually, when you’re sleep-deprived it produces the same type of effects as if you are drunk. So basically you could roughly equate sleep deprivation with intoxication and that’s scary.
5) Need An Alarm To Wake up
Another way to realize that you’re sleep-deprived is that you would need an alarm clock to wake up.
If you wake up without an alarm clock like on your own feeling refreshed that is how you know that you’ve had enough sleep.
So ideally, you would wake up before work or whenever you need to wake up on your own.
You can’t actually train yourself to go to bed and wake up at the same time every day. You need the discipline of course but it is possible.
Your biology is trained to go to bed and wake up when the Sun sets and there’s not very much variety in the time for that so it’s technically possible to really get your body into a routine.
Another sign that you’re sleep-deprived is that you tend to overeat.
Again they’ve done Studies on this lack of sleep caused your body to produce the hormone called ghrelin and that is the hormone that’s responsible for making you feel hungry.
So your body produces more of this so you’re much more prone to go for the high-calorie high-fat food. You’ll try to eat things like muffins and donuts. So it’s just another reason to get more sleep.
Effects of Sleep Deprivation
Some of the major negative effects of sleep deprivation on body and mind are
1) Negative Emotions & Attitude
Basically, your ability to experience positive emotions and as well as empathy which is your ability to genuinely connected with others is like severely impaired.
So when you are sleep-deprived you have a reduced ability to handle your emotions so you’re much more likely to get upset if something doesn’t go your way.
If you’re sleep-deprived it just sucks all the joy out of your day.
You might as well just write off that day because it’s gonna be very difficult for you to maintain a positive attitude and to find opportunities to experience joy and happiness.
2) Feelings of Loneliness
If you experience more feelings of loneliness and helplessness this is also a signal that you are sleep deprived.
So according to a British survey poor sleepers are seven times more likely to feel alone and this is a very important finding.
Who wants to feel alone and helpless? So you can reduce those feelings by changing your sleeping habits.
3) Central Nervous System
Your central nervous system is the information highway of your body and proper sleep is necessary to keep it functioning properly.
Sleep deprivation can disrupt how your body usually sends information during sleep.
Pathways between nerve cells neurons in your brain help you remember new information.
As mentioned earlier that sleep deprivation leaves your brain exhausted so it can’t perform its duties as well.
So, you may find it more difficult to concentrate or learn new things.
4) Affects Your Immune System
Sleep deprived people are three times more likely to catch a cold which obviously means that their immune system is not working efficiently.
So to rejuvenate your immune system take care of yourself and get sleep because otherwise you’re just gonna be sick a lot more often and that is no fun.
5) Sleep Deprivation Causes Obesity
Sleep deprivation is another risk factor for becoming overweight.
There are numbers of studies finding a direct connection between sleep deprivation and weight gain.
In a than their counterparts who slept seven to nine hours a night. Those averaging 5 hours of sleep were 73% more likely to be overweight.
In a Harvard Nurses Health Study women who slept less than five hours per night were 30% more likely to gain at least 33 pounds over a 10-year period of time than women who slept seven to eight hours a night.
Researchers measured growth hormone in levels in 20-year old men who restricted to six hours of sleep every single night.
In a study carried out in 2014 by teaching hospital associated with Harvard, the researchers determined that those who obtained a total of 8 hours of sleep they burned twice as much fat as those who did not get enough rest.
Without enough sleep, your brain reduces Leptin and raises Ghrelin which is an appetite stimulant. The flux of these hormones could explain night snacking or why someone may overeat later in the night.
Lack of sleep can also contribute to weight gain by making you feel too tired to exercise or any other healthy physical activity like sports.
6) Sleep Deprivation Effects On Skin
Now let’s have a look that Sleep deprivation badly affects your skin especially your face and eyes.
Dark circles & Puffy Eyes.
Let’s start with the obvious. You may know someone with “Raccoon Eyes”. He probably did not get enough sleep from the last few nights.
These dark eyes occur when The blood vessels dilate, which is a direct result of lack of sleep.
Sleep deprivation can result in bags and under the eyes also called Puffy Eyes.
In their twenties, they are minimal and only last from a few hours to a day at most.
However, as you get older, your skin does not recover as quickly.
Bad sleep habits could, in fact, result in dark circles and permanent bags under your eyes.
Makes You Look Older
When you are in deep sleep, your body produces more growth hormones, which work to repair damaged skin and produce new younger skin cells, too.
If you spend less time in the deeper sleep cycles, it will leave your skin looking yellowish, listless and bored.
Without restorative nature of deep sleep, you can also see fine lines and wrinkles appear in a large amount faster speed.
Your skin becomes unbalanced which leads to a dehydrated complexion, redness, and outbreaks.
Sleep deprivation also affects the moisture levels in your skin and also lowering the pH levels of your skin. So that your skin looks less youthful and it has less of a glow.
Night sleep is the most important thing to refresh our body and mind. If the sleep quality is good enough, we will be better prepared better both physically and mentally to take up our daily tasks.
Next, in this article, you will find some basic hints for a better night sleep, from setting a Night sleep timetable to incorporating physical movement in your day by day schedule.
How To Get A Healthy Night Sleep
While you most likely won’t have the ability to control the factors that interfere with your sleep, but you can bring some modification in your lifestyle that helps better night sleep.
Start with these basic Tips.
1) Adhere To a Sleep Plan
Try to go to bed at the same time every night and try to wake up in the morning at the same time.
This will help your body to get used to a sleep cycle and it will get easier for you to get to sleep.
If you don’t fall asleep inside around 20 minutes, leave your room and engage yourself in an activity like reading or check out easing music.
Come back to bed when you’re depleted. Repeat as required.
2) Focus On What You Eat And Drink
Have a proper diet. Don’t go to bed empty stomach or full stomach, and try to avoid high carb diet before you go to bed.
Also, maintain a strategic distance from overwhelming or substantial dinners close to your sleep time.
Nicotine, Caffeine, and Liquor are also contributors to negatively affect the quality of sleep.
The fortifying impacts of Nicotine and Caffeine take hours to wear off and can negatively affect the quality of sleep.
Also, despite the fact that Liquor may influence you to feel sluggish, it can upset the sleep later in the night.
3) Make a Peaceful Environment
Make a room that is perfect for resting. Regularly, this implies cool, dull and calm. Presentation to light may make it all the more difficult to fall asleep.
Avoid the delayed utilization of TV or computer just before sleep time.
Consider using room-darkening shades, earplugs, a fan or diverse contraptions to make a space that suits your requirements.
Doing calming practices before rest time, for instance, cleaning up may give better rest.
4) Daytime Sleep
Long daytime rests can negatively affect night sleep.
If you rest in the daytime than restrict yourself to up to 30 minutes and abstain from doing as such late in the day.
5) Expose More To Sunlight
Try to expose more to sunlight during the daytime. This helps you to balance the Cortisol and Melatonin.
This decreases stress and helps you to get good quality sleep.
6) Incorporate Physical Activity
Ordinary physical activity can induce better sleep. A light exercise in the evening is also helpful to get a peaceful night sleep.
Abstain from being dynamic excessively near sleep time, in any case.
7) Oversee Stresses
Attempt to determine your stresses or worries before sleep time. Just ignore what’s at the forefront of your thoughts and afterward put it aside for tomorrow.
Stress administration may help. A few minutes Meditation is also very helpful to reduce the stress and to induce good sleep.
About everybody has an intermittent restless night — yet in the case that you regularly experience difficulty to get a good night sleep, contact your specialist.
You need proper and regular sleep to function well and survive. Without proper sleep, your brain and body cannot do anything properly.
Sleep deprivation will only make everything worse.
Have A Happy & Healthy Life.