Sleep is essential for your overall physical and mental health. But when you don’t get enough sleep for many days at a stretch, you may be experiencing sleep deprivation. It can happen occasionally due to an illness or stress. However, when you it persists continuously for several days, it can affect your everyday life and lead to severe health issues. Take a look at this article to understand what causes sleep deprivation, and how can you get rid of this condition.
Sleep deprivation occurs when an individual consistently fails to get enough sleep, leading to a sleep deficit. The amount of sleep needed varies by age and when someone doesn’t meet this need, it can negatively affect their physical health, cognitive function, mood, and overall well-being.
If you are wondering what’s enough sleep you should get basis your age, here is the answer:
• Babies (till they turn 3 months old) – 17 hours per day
• Infants aged up to 12 months old – 16 hours per day
• Kids aged up to 5 years – 14 hours per day
• Children aged up to 12 years – 12 hours per day
• Teenagers up to 18 years – 10 hours per day
• 18 years and above – 9 hours per day
Sleep deprivation can be categorised as:
Happens due to long hours at work, unusual shift timings, jet lag, and the like
Happens due to issues like insomnia, breathing issues, heart rhythm problems, and the like
When you miss 24 hours of sleep; however, there is no evidence of any major health risks
When you miss 36 hours of sleep, it hampers your overall cognitive functioning
When you miss 48 hours of sleep, this can cause hallucination and anxiety disorders
When you miss 72 hours of sleep, this causes severe hallucinations and leads to illogical thinking
When you miss 96 or more hours of sleep, it leads to sleep deprivation psychosis
• Feeling sleepy during the day
• Extreme fatigue
• Being grumpy and feeling irritated always
• Headaches
• Inability to focus and think clearly
• Not being able to react quickly to any situation
• Indulging in frequent microsleeps (where you fall asleep for a few or several seconds)
• Unable to form clear words
• Visual hallucinations
• Shivering of the hands
• Eyes drooping automatically
• Impulsive actions
• Inability to make proper decisions
The causes of sleep deprivation are:
• Working in irregular shifts
• Overuse or misuse of alcohol
• Overdependence on caffeine during the day
• High stress
• Incorrect sleep hygiene
• Sleeping in a different (new) place
• Medical conditions/disorders like:
◦ Sleep apnoea
◦ Brain degeneration conditions like dementia, Alzheimer’s, and more
◦ Mental health disorders (like bipolar disorder, anxiety disorder, mania, etc.)
◦ Insomnia
◦ Parasomnia
◦ Acute pain
◦ Severe injuries in the head
◦ Concussions
◦ Certain medications like corticosteroids
◦ Infections like the common cold and flu
When the symptoms of sleep deprivation are not treated on time, it can cause severe health risks like:
• Overall damage and malfunctioning of the heart and circulatory system
• Increased risk of Type 2 diabetes
• Weakening of the body’s defence system
• Increased pain in the nervous system
• Increased risk of brain degeneration ailments
• Increased risk of mental health disorders like depression, anxiety, panic disorder, mania, bipolar disorder, and more
Based on the causes of sleep deprivation, doctors may follow these diagnostic procedures:
• Sleep apnoea tests
• Electroencephalogram to record brain waves
• Actigraphy to track sleep cycles
• Multiple sleep latency tests (MSLT) to know if one feels sleepy during the day
• Maintenance of wakefulness test (MNT) to check how easily you can fall asleep
The treatment for sleep deprivation primarily involves improving sleep hygiene and addressing any underlying causes. Here are several strategies:
1. Improve Sleep Hygiene: Fix a consistent sleep schedule, create sleep-friendly environment, avoid using electronics before bed time, ensure a comfortable bedding, and practice relaxation techniques to wind down.
2. Make certain lifestyle changes such as limit caffeine and alcohol consumption, engage in physical activity during the day, and watch your diet
3. Catch up on sleep by sleeping for longer hours on weekends.
4. Manage Stress and Mental Health by practising stress management techniques and undergo therapy sessions for insomnia,
5 If sleep deprivation is severe or persistent, consult a healthcare provider.
Improving sleep habits and addressing contributing factors can help restore restful sleep and prevent further sleep deprivation.
One of the important components of our overall wellness is also being financially secured. Healthcare emergencies can happen any time, but a good health insurance policy can protect you from such uncertain situations. To know more about Wellness and other health related tips, visit the wellness corner.
Source: clevelandclinic.org, healthline.com, cedars-sinai.org
Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.
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