Sleep deprivation

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Tiredness and sleep deprivation

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Some of the most serious potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure or stroke. Other potential problems include obesity, depression and lower sex drive. Chronic sleep deprivation can even affect your appearance.

Not getting the required amount of sleep.

Common causes of this symptom

Sleep deprivation can have causes that aren't due to underlying disease. Examples include stress, school or job requirements or poor sleeping habits.

Self-treatment :

Following a consistent sleep schedule and doing relaxing activities before bedtime may help improve sleep. Avoiding heavy meals and alcoholic drinks before sleep may also help.

Seeking medical care :

See a doctor if you :

• Experience daytime irritability or sleepiness
• Stop breathing periodically during sleep
• Have trouble falling asleep

Fast facts on sleep deprivation :

Sleep loss alters normal functioning of attention and disrupts the ability to focus on environmental sensory input

Lack of sleep has been implicated as playing a significant role in tragic accidents involving airplanes, ships, trains, automobiles and nuclear power plants

Children and young adults are most vulnerable to the negative effects of sleep deprivation

Sleep deprivation can be a symptom of an undiagnosed sleep disorder or other medical problem

When you fail to get your required amount of sufficient sleep, you start to accumulate a sleep debt.

Effects :

Sleep deprivation can negatively affect a range of systems in the body.

It can have the following impact:

Not getting enough sleep prevents the body from strengthening the immune system and producing more cytokines to fight infection. This can mean a person can take longer to recover from illness as well as having an increased risk of chronic illness.

Sleep deprivation can also result in an increased risk of new and advanced respiratory diseases.

A lack of sleep can affect body weight. Two hormones in the body, leptin and ghrelin, control feelings of hunger and satiety, or fullness. The levels of these hormones are affected by sleep. Sleep deprivation also causes the release of insulin, which leads to increased fat storage and a higher risk of type 2 diabetes.

Sleep helps the heart vessels to heal and rebuild as well as affecting processes that maintain blood pressure and sugar levels as well as inflammation control. Not sleeping enough increases the risk of cardiovascular disease.

Insufficient sleep can affect hormone production, including growth hormones and testosterone in men.

The main symptom of ongoing sleep loss is excessive daytime sleepiness, but other symptoms include:

yawning.

• moodiness.
• fatigue.
• irritability.
• depressed mood.
• difficulty learning new concepts.
• forgetfulness.
• inability to concentrate or a “fuzzy” head.

Treatments – Sleep Deprivation

Non-Medical Treatments

Non-Medical treatments use psychological and behavioral techniques. These are mostly self-taught but asking a sleep specialist or a therapist for instruction is always a good idea.

1.Relaxation Training

Relaxation training also termed as progressive muscle relaxation helps to induce sleep and calm the body. Some relaxation techniques that are beneficial in inducing sleep include:

Autogenic Training – Autogenic training is a desensitization-relaxation technique that uses a series of exercises to relieve stress. It is like yoga and meditation that trains a person to understand and access his own mental and physical calmness.    

Biofeedback- It is a therapy that is helpful in treating conditions like high BP, chronic pain, migraine headaches and incontinence. Biofeedback techniques involve monitoring and gathering information using sensors about a person’s physiological state. This information alerts your body and allows you to take steps to relax your mind. This may include gaining voluntary control over such things as sweating, blood pressure, body temperature, blood flow, heart rate, muscle tension, and pain perception.   

Breathing-Slow, deep, self-aware breathing exercises are a powerful and ancient technique to remove mental tension from your brain and body. Breathing exercises help you shut out distractions and calm your body. It creates a relaxing ambiance and helps you to fall asleep faster.

Guided imagery-Guided imagery is a mind-body technique that includes simple visualization, alleviates stress and promotes sleep. This powerful mind-body tool helps to connect the conscious and unconscious mind. It uses your imagination to create relaxing or positive images. This helps the mind direct the body towards positive and desirable responses.

2. Stimulus Control Therapy

Stimulus control therapy establishes a positive relationship between your sleeping room and sleeps by restricting the number of activities in the bedroom.

The therapy aims to reduce the conditioned arousal or depression people may experience before going to bed. A set of instructions designed to relink the bed/bedroom with sleep and to re-establish a consistent sleep schedule are implemented.

3. Cognitive-Behavioral Therapy (CBT).

CBT is a talking therapy that aims to help you change your thinking in order to change your behavior.

It is a type of psychotherapeutic treatment that enables people to better understand their thought(feeling) process that affects their behaviors. It is used for several disorders that are associated with sleep loss like; phobias, anxiety, addictions, and depression.

Medical Treatments

Medical treatment for sleep deprivation includes any of the following:

Allergy or cold medication

Sleeping pills

Medications for any underlying health issues

Melatonin supplements

Surgery or breathing device specifically in case of sleep apnoea

A dental guard usually for teeth grinding

Some prescription sleep medications include:

• Eszopiclone (Lunesta)
• Trazodone (Desyrel)
• Zaleplon (Sonata)
• Ramelteon (Rozerem)
• Zolpidem (Ambien)

This should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. Please see a qualified health professional before applying any of these methods.

Sleep Deprivation – Prevention

To improve your sleep quality, some preventive measures may be helpful. Try these sleeping tips before bed:

Create and stick to a regular and consistent sleeping schedule. Maintain a strict time to go to bed and wake up to develop a routine.

Avoid taking naps during the day because naps make you less sleepy at night.

Avoid alcohol and caffeine within 8 hours of bedtime

Follow bedtime routine like brushing your teeth, washing face, prayer for 2 minutes. These cues send psychological signals to alert your mind and body that it’s time to sleep.

Limit the use of electronic appliances (television, laptop, & mobile) 1 hour before bed. These devices emit light and disrupt your body’s biological clock.

Try not to exercise three hours before the time you go to sleep. Regular exercising in the day, however, is beneficial.

Use your bed only for sleeping and sex.

Try and keep all tensions and worries out and feel relaxed before sleeping.

Meditate to improve your focus, mindfulness, relieve stress and reduce anxiety stress.