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Is Insomnia And Sleep Deprivation The Same

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What Are The Symptoms Of Sleep Deprivation

The difference between chronic insomnia and sleep deprivation (and why it matters)

The primary signs and symptoms of sleep deprivation include excessive daytime sleepiness and daytime impairment such as reduced concentration, slower thinking, and mood changes.

Feeling extremely tired during the day is one of the hallmark signs of sleep deprivation. People with excessive daytime sleepiness may feel drowsy and have a hard time staying awake even when they need to. In some cases, this results in microsleeps in which a person dozes off for a matter of seconds.

Insufficient sleep can directly affect how a person feels during their waking hours. Examples of these symptoms include:

  • Slowed thinking
  • Lack of energy
  • Mood changes including feelings of stress, anxiety, or irritability

A persons symptoms can depend on the extent of their sleep deprivation and whether it is acute or chronic. Research also suggests that some individuals are more likely to experience symptoms after a lack of sleep and that this may be tied to a persons genetics. Stimulants like caffeine can also mask the symptoms of sleep deprivation, so its important to note how you feel on and off these substances.

Are Sleep Apnea And Insomnia Related

Sleep apnea and insomnia are related in that insomnia is a symptom of sleep apnea. What this means is that if you have sleep apnea, its likely youll experience insomnia. Your sleep apnea will interrupt your breathing during sleep and likely wake you up, so thats another reason why some may erroneously attribute what could be sleep apnea as insomnia.

Insomnias symptoms include waking up too early in the morning, the inability to fall back to sleep, and going through episodes of uncomfortable or disturbed sleep. If your sleep apnea wakes you up, then its likely youll experience any of those events as a consequence.

Healthcare Workers And Coronasomnia

Frontline medical workers, particularly those working directly with COVID-19 patients, have significantly higher rates of poor sleep quality, insomnia, anxiety, depression, and disturbed sleep.

These individuals have greater exposure to COVID-19, and, therefore, have increased anxiety over infection, as well as higher levels of work-related stress due to supply shortages. Up to 80% of these medical workers report disturbed sleep twice as many as those who dont work directly with COVID-19 patients. Female workers were 40% more likely than male workers to experience insomnia.

Compared with the general population, healthcare workers have been more than twice as likely to report anxiety and depression during the pandemic. Those with depression, in turn, have a twofold risk of disturbed sleep.

Healthcare workers already have a higher risk of poor sleep, especially those who work longer and overnight shifts. With poor sleep, their immune systems become compromised and cognitive performance suffers, putting them at an even higher risk of becoming infected and impairing their ability to do their jobs.

Unpaid caregivers also suffered worsened mental health during the pandemic. From May to June of 2020, unpaid caregivers were over three times more likely to start or increase their substance abuse, or have thoughts of suicide. Substance abuse can exacerbate symptoms of insomnia, which can increase the risk of relapse.

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What It Is Its Causes Symptoms And Long

    Almost everyone has encountered a zombie-like feeling after a night of minimal or no sleep. Even after just one night without enough rest, we can feel drowsy during the day with slowed thinking, lack of energy, and an irritable mood.

    Sleep deprivation is when you dont get the sleep you need, and it is Its estimated to affect around one-third of American adults , a problem that has only worsened in recent years.

    Lack of sleep directly affects how we think and feel. While the short-term impacts are more noticeable, chronic sleep deprivation can heighten the long-term risk of physical and mental health problems.

    To avoid these problems, its important to avoid sleep deprivation. Understanding this condition, including its causes, symptoms, diagnosis, and treatment can put you in a better position to ensure that youre getting the sleep you need.

    What Are Sleep Disorders

    Sleep problems, insomnia and anxiety

    Sleep disorders are conditions that impair your sleep or prevent you from getting restful sleep and, as a result, can cause daytime sleepiness and other symptoms. Everyone can experience problems with sleep from time to time. However, you might have a sleep disorder if:

    • You regularly experience difficulty sleeping.
    • You are often tired during the day even though you slept for at least seven hours the night before.
    • You have a reduced or impaired ability to perform regular daytime activities.

    There are more than 100 million Americans of all ages who are not getting an adequate amount of sleep. Sleep is very important. Not getting enough sleep can have untoward consequences on school and work performance, interpersonal relationships, health and safety.

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    Insomnia: Restoring Restful Sleep

    Nearly everyone has spent at least one night lying in bed wishing for sleep. But for many men, it’s a nightly struggle. A lucky few get relief from counting sheep, watching late-night movies, or sipping warm milk but most people with insomnia need more assistance. Fortunately, lifestyle changes and behavioral treatment can help many sufferers, and medication is available for those who need it.

    How Are Sleep Disorders Diagnosed

    If you suspect that you may have a sleep disorder, discuss your symptoms with your healthcare provider. He or she can perform a physical exam and help you identify the difficulties you are having with sleep. Keeping a sleep diary for two weeks may be helpful to your healthcare provider. Some illnesses can cause disturbed sleep, so your healthcare provider may order tests to rule out other conditions.

    If your healthcare provider suspects that you have a sleep disorder, he or she may refer you to a sleep disorder clinic. A sleep specialist will review your symptoms and may suggest that you undergo a sleep study.

    A sleep study or polysomnogram is a test that electronically transmits and records specific physical activities while you sleep. A sleep study can be done at home for select patients. The recordings become data that is analyzed by a qualified healthcare provider to determine whether or not you have a sleep disorder.

    In order to determine if you have a sleep disorder, it is important to pay attention to your sleep habits by keeping a sleep diary and discussing patterns and characteristics of your sleep with your healthcare provider. Many common sleep problems can be treated with behavioral treatments and an increased attention to proper sleep hygiene. Consult your healthcare provider if you have any concerns about your sleep patterns.

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    How Are Sleep Disorders Treated

    There are a variety of treatments recommended by healthcare providers:

    • Counseling: Some sleep specialists recommend cognitive behavior therapy. Such counseling helps you recognize, challenge and change stress-inducing thoughts that can keep you awake at night.
    • Medications and/or supplements.
    • Practice sleep hygiene such as keeping a regular sleep schedule.
    • Get regular exercise.
    • Manage the temperature so that youre comfortable.

    Your healthcare provider will recommend treatments based on your unique situation.

    Dont Sleep On These Insomnia Symptoms

    Insomnia The Health Risks of Sleep Loss

    If youre having a night when youre nervous, angry, upset or stressed, sleep may not come easily. You may notice that you lie awake in bed for a while or wake up periodically throughout the night.

    A lack of sleep has significant effects on your daily life, too. It can make you more irritable, less coordinated and more anxious. Plus, it can put you at a greater risk for accidents and injuries.

    If you notice that youre having trouble sleeping, dont write it off, said Michael C. Marino, D.O., medical director of Geisinger Sleep Labs. Sleep deprivation can cause a sleep debt that only gets worse with each passing day. This can increase your risk for heart disease and diabetes, so its important to talk to your doctor if you have consistent sleep problems.

    Is it insomnia?Insomnia is the inability to fall and stay asleep, even when you should otherwise be able to do so. Its estimated that between 30 and 40 percent of Americans suffer from insomnia each year. Insomnia can either be chronic or acute, depending on its duration and frequency. It can cause fatigue, mood disturbances, low energy levels and difficulty concentrating.

    Ways to get rid of insomniaFor most people, the best ways to beat insomnia are to decrease caffeine intake, stop drinking alcohol, reduce stress levels, get new bedding and limit the use of electronics before bed.

    Dr. Michael Marino, DO, is a sleep medicine specialist in Bloomsburg. To schedule an appointment, please call 800-275-6401.

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    Can Melatonin Help Me Sleep

    Your body produces a hormone called melatonin that promotes sleep. Some people take melatonin supplements as a sleep aid. But theres no proof that these supplements work. Because the U.S. Food and Drug Administration doesnt regulate supplements the same as medications, you should talk to your healthcare provider before taking one.

    Loss Of Daily Routines

    Due to social distancing guidelines, many normal parts of life, from hobbies to social events, disappeared over night. The loss of these activities increases our sense of social isolation and can negatively impact mental health. Normal activities also served an important function in relation to our sleep. Commutes, meals, exercise classes, and social events were all time markers that helped reinforce our circadian rhythms, or sleep-wake cycle. After the COVID-19 outbreak, these routines were suddenly flexible, or even gone.

    For some people, these changes contributed to a phase-delay insomnia. They started going to bed later and waking up later. They also reported lower sleep quality, despite spending more time in bed. These symptoms were more pronounced for people with higher rates of depression, anxiety, and stress.

    Without a daily routine, its tougher for your circadian rhythm to stay on track. When the circadian rhythm gets disrupted, its not just sleep thats affected. Your circadian rhythm regulates a host of biological functions, including your digestion, appetite, immune response, and more.

    Left unchecked, chronic sleep disruption can lead to long-term health consequences, such as cardiovascular disease, obesity, depression, and stroke.

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    Psychological Effects Of Sleep Deprivation And Insomnia

    Depression

    A study conducted at Harvard found that 65 to 90% of adults with depression and 90% of children with depression suffer from sleep problems such as sleep deprivation and Insomnia. Research also suggests that the risk of developing depression is highest in people who suffer from Insomnia. Depression not only affects the way a person feels but also how they think and can be associated with chronic health issues such as heart disease. Symptoms of depression can vary based on each specific case, but the following is a list of common symptoms:

    • Feelings of sadness
    • Insomnia

    Bipolar Disorder

    Another study conducted at Harvard found that 69 to 99% of patients experience insomnia during a manic bipolar episode. These patients feel that there is no need for sleep and will experience insomnia or other sleep disorders before and during a manic episode. Lack of sleep can also trigger mania in bipolar patients. Sleep abnormalities may distinguish bipolar disorder from other psychopathologies. Symptoms of bipolar disorder include:

    • Increased activity
    • Distractibility

    Generalized Anxiety Disorders

    Sleep disturbances affect more than 50% of adult patients with a variety of anxiety disorders. Insomnia offers a huge risk in developing an anxiety disorder and can worsen symptoms of an anxiety disorder while also preventing recovery. Anxiety disorders that are put into this generalized category of experiencing insomnia include:

    • PTSD

    How Can You Go About Treating Insomnia

    Sleep Deprivation

    Okay, so insomnia can be an extremely unpleasant sleep condition but how do you go about resolving it? Well sometimes, like other sleep problems, simply practicing good sleep hygiene steps and managing issues such as stress can make a real difference as I discuss in my blog, 10 ways to fight insomnia. You could also try our gentle sleep remedy Dormeasan, which works to relax your nervous system, making it easier for you to drift off into a deep, natural sleep.

    However, what works for you can depend on the underlying trigger which, as Ive mentioned, isnt always easy to discern and can sometimes be linked to more serious medical issues. In these instances, the best thing you can do would be to speak to a practitioner or doctor who can diagnose you and work with you to get your sleep patterns back under control.

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    Deterrence And Patient Education

    The best preventive treatment is patient education. Once a person understands the importance and methods of quality sleep, rest will most likely become a higher priority. Patient education should include proper sleep hygiene and other common causes of poor sleep. It is crucial to assess the patient’s current sleep habits and identify what they are doing right and areas where they can improve. Encourage a healthy lifestyle, which will result in better overall health, which will lessen the chances the patient will develop medical conditions that will affect sleep.

    Not Recognizing The Distinction May Prevent You From Sleeping Better

    Sleep deprivation is named by health care professionals and public media as a leading cause of various health problems, cognitive deficits, and accidents. The phrase sleep deprivation is also frequently used by people suffering from chronic insomnia to describe their condition. However, thinking of insomnia in terms of deprivation may become an obstacle in the course of insomnia therapy.

    The term deprivation implies the lack of opportunity to satisfy an important physiological need. For example, famine can be called food deprivation. On the contrary, the definition of chronic insomnia, according to the International Classification of Sleep Disorders , relies on having adequate time and circumstances each night to obtain necessary sleep. Therefore, it is not the lack of opportunity but rather the difficulty sleeping in spite of adequate opportunity that is a key feature of insomnia. If we extend the comparison with food consumption, we can liken insomnia to a food allergy or a gastrointestinal condition that prevents one from absorbing the nutrients appropriately or makes one ill while trying to eat. A solution for food allergy or a GI condition is to regiment ones diet so as to avoid certain types of food. A solution for insomnia? To regiment when and for how long one is allowed to sleep!

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    Adhd And Sleep: Its Personal

    Beyond my day job, I have a personal interest in ADHD and sleep disorders. Beginning in college, and for nearly a decade, I struggled with profound cognitive lethargy and difficulty focusing, a daily nap habit, and weekend oversleeping. I got through my med school exams only by the grace of memorization skills and the fact that ephedra was still a legal supplement.

    I was misdiagnosed with various maladies, including ADHD. Then I underwent two sleep studies and was found to have an atypical form of narcolepsy. This was a shock to me, because I had never fallen asleep while eating or talking. But, as it turned out, over 40 percent of my night was spent in REM sleep or dreaming sleep, which normally occurs only intermittently throughout the night while just 5 percent was spent in rejuvenating delta sleep. I was sleeping eight to 10 hours a night, but I still had a delta sleep deficit.

    It took some trial and error, but with the proper treatment, my cognitive problems came to an end. Today, I eat well and respect my sleep needs instead of trying to suppress them. I also take two medications: a stimulant for narcolepsy and, at bedtime, an SNRI antidepressant an off-label treatment that curtails REM sleep and helps increase delta sleep. Now my daytime focus is remarkably improved.

    This piece was originally published inThe New York Times.

    How Much Sleep Do Most People Need

    Can’t Sleep? Here’s the Real Cost of Sleep Deprivation

    Most adults need around seven to nine hours of sleep per night but the amount of sleep needed to function at your best varies between individuals. The quality of your rest matters just as much as the quantity. Tossing and turning and repeatedly awakening is as bad for your health as being unable to fall asleep.

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    Stage : After 24 Hours

    Its common to miss 24 hours of sleep. It also wont cause major health problems, but you can expect to feel tired and off.

    According to the , 24-hour sleep deprivation is the same as having a blood alcohol concentration of 0.10 percent. Thats higher than the limit to legally drive.

    Staying awake for 24 hours may cause symptoms like:

    • depersonalization

    Ending The Cycle Of Work Anxiety Stress And Lost Sleep

    People with busy, demanding jobs can often struggle to get a good nights sleep. After a long day, it can be hard to disconnect from work and calm your mind before bed. Even if you lay your head on the pillow at a reasonable time, your mind may still be racing through your to-do list, unanswered emails, upcoming meetings, or that conversation you need to have with your boss.

    The anxiety that may come from these thoughts can keep you awake, and over time, can lead to sleep loss that takes a toll on your productivity. Lets explore the relationship between work and sleep, and how you can improve both simultaneously.

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    How To Prevent And Treat Sleep Deprivation

    If you have ongoing or worsening problems with insufficient sleep or daytime sleepiness, working with your doctor is a good first step to getting relief. Your doctor can assess your situation and recommend treatment that best suits your needs.

    In most cases, a focus on sleep hygiene your sleep environment and daily habits is a central component of preventing and treating sleep deprivation. The following sections outline some key sleep hygiene improvements for people who get insufficient sleep.

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