Youre Suffering From Daytime Fatigue
One of the most obvious sleep deprivation signs, daytime sleepiness or fatigue is not to be ignored.
Yawning and feeling like your head is heavy and foggy is a major sign that your sleep quality is poor.
Even if youre getting your recommended 6-8 hours of sleep, poor sleep can lead to poor concentration, poor memory and even bad decision making.
In fact, poor sleep has been linked with people making on average 7 bad decisions every day that makes their financial situation worse in the long run.
Learn How To Catch Up On Sleep
According to experts, nothing is better than sleep to rest and heal both your body and mind. Since our society is mostly sleep-deprived than not, napping is a great way to catch up on some Zs.
There is no study showing that napping reduces cardiovascular problems, but the immediate effects of a sleepless night can be remedied with a good snooze. Another way to compensate for sleep restriction throughout the week is by sleeping guilt-free on the weekend.
Do you get enough sleep every night? What do you do to catch up on sleep and function well during the day?Leave a comment!
How Long Does It Take To Recover
Its possible to recover from sleep deprivation by sleeping more.
You can start by going to bed early rather than sleeping in late. Its also a good idea to get at least 7 to 8 hours of rest each night. This will help your body get back on schedule.
It can take days or weeks to recover from a bout of sleep deprivation. Just 1 hour of sleep loss requires 4 days to recover.
The longer youve been awake, the longer it will take to get back on track.
You Cant Recall Things Easily
Struggling to recall peoples names or simple facts? Chances are you need to hit the sack a little longer each night. Poor concentration and memory is closely linked to sleep deprivation.
So the next time youre tempted to pull an all-nighter to study or worth through that important presentation, youre doing yourself no favours.
The brain actually retains facts better once its had time to process the information through sleep.
Treatment Options For Sleep Deprivation
The primary treatment of sleep deprivation is to increase total sleep time. Treating the cause of sleep deprivation is generally the solution to the problem. If a sleep disorder is interrupting sleep, the problem will need to be addressed in order to improve sleep duration and quality. Inadequate sleep hygiene or insufficient sleep is often a cause that needs to be addressed.3
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How Much Sleep Is Enough
Sleep requirements differ from one person to the next depending on age, physical activity levels, general health and other individual factors. In general:
- Primary school children need about nine to 10 hours. Studies show that increasing your childs sleep by as little as half an hour can dramatically improve school performance.
- Teenagers need about nine to 10 hours too. Teenagers have an increased sleep requirement at the time when social engagements and peer pressure cause a reduction in sleep time. Lifestyle factors such as early school start times deprive them of the required sleep-in. There is evidence that around the time of becoming a teenager, there is a shift in the sleep-wake cycle to being sleepy later in the evening with a preference for waking later.
- Adults need about eight hours, depending on individual factors. We tend to need less sleep as we age, but be guided by your own state of alertness if you feel tired during the day, aim to get more sleep.
Sleep Deficiency And Eating Behaviors
Epidemiological studies show that insufficient sleep is independently associated with a higher risk of obesity. Clinical studies of of sleep-restricted adults show an increased hunger and calorie intake when participants are allowed free access to food. A preference for late evening or nighttime food intake and increased snacking has been observed. There also appears to be a food preference for higher carbohydrate and fat foods, which could partly explain the overall higher calorie intake.
Changes in hormone levels that signal either hunger or satiety have also been observed in clinical sleep restriction studies. Leptin is a hormone associated with satisfaction. When food enters the stomach, leptin is released from fat cells and travels to the brain where it signals the body to stop eating by creating a sensation of fullness. People with obesity may actually have very high levels of leptin the more body fat one has, the more leptin is produced in fat cells. However, a condition called leptin resistance may occur in which the brain does not receive the usual signal from leptin to stop eating. In response, more and more leptin is released. Lower leptin levels as well as high leptin levels suggesting leptin resistance have been observed in sleep-deprived adults.
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Or Feel A Strange Sense Of Giddiness
For many of us, sleep deprivation has one big, obvious consequence: we feel tired and grumpy. However, a lack of sleep can occasionally swing our mood to the other end of the spectrum, when a euphoric sense of silliness sets in. Interestingly, this is especially common among people with major depression. The underlying phenomenon isnt entirely understood, but doctors have found some success using sleep deprivation to treat depression.
Stages Of Sleep Deprivation By Hour
The early stages of sleep deprivation dont affect everyone the exact same way. You may have worse side effects than someone else even after staying awake for the same amount of time. For this reason, you should be aware of different potential symptoms associated with each stage.
If youre experiencing severe symptoms from lack of sleep, its best to consult a medical professional. Its particularly important to see a doctor if youre experiencing any kind of sleep problem thats preventing you from getting the sleep your body needs.
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How Healthy Immune System Requires Sleep
While you sleep, your immune system gets to work recharging itself and making antibodies. If you get less than seven hours of sleep, youre 2.94 times more likely to develop a cold. Once you get sick, an immune system depressed by sleep deprivation takes longer to fight off infection.
Your immune system health can also be impacted by poor sleep quality. The immune system goes to work recharging itself and fighting infection while youre in the deepest levels of sleep. If time is cut short or you experience wakefulness during the night, the immune system doesnt get the time it needs to stay healthy.
Stage : 72 Hours Of No Sleep
After going 72 hours without sleep, the previous symptoms listed above can become more severe. Not only can you experience worsened mood and higher cholesterol levels, but your urge to sleep will likely be extremely intense. At this stage, you may also experience disordered thinking and hallucinations.
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Is Sleep Deprivation Different From Insomnia
While both insomnia and sleep deprivation involve failing to get enough sleep, many experts in sleep science make a distinction between them. People with insomnia have trouble sleeping even when they have plenty of time to sleep. On the other hand, people with sleep deprivation dont have enough time allocated for sleep as a result of behavior choices or everyday obligations.
An illustration of this difference is that people who are sleep deprived because of a busy work schedule usually have no problems sleeping longer on weekends to try to catch up on sleep. Someone with insomnia, though, still struggles to sleep despite having the opportunity to do so.
There can be considerable overlap between how sleep deprivation and insomnia are described, but patients should be aware that their doctor or a sleep specialist may use more specific definitions.
Cardiovascular Problems Obesity And Fast Aging As Consequences
Sleep is important for almost all of our bodily functions. People who dont get enough sleep usually have a higher risk of falling ill and catching cold and flu throughout the year. It is the effect of reduced immunity that makes people more sensitive to disease. Gastrointestinal problems are also common amongst those who sleep little.
Lack of sleep is also linked to weight gain. The more sleep-deprived someone is, the greater their risk of suffering from obesity. Weight gain is caused by changes in hormone cycles and the fact that we tend to eat worse when we sleep less.
Studies also show that sleep deprivation increases appetite and insulin resistance and is associated with diabetes. Due to the influence of sleep on the endocrine system, chronic deficit is also a risk factor associated with some types of cancer, such as breast cancer and prostate cancer.
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Stage : 96+ Hours Of No Sleep
Going 96 hours or more without sleep can be very dangerous for your body. Sleep is your bodys way of recharging. Studies have shown that the longer time we spend without sleep, the more psychotic systems we begin to develop. This can range from simple visual misperceptions to complete sleep deprivation hallucinations. After going 96 hours with no sleep, your perception of reality is likely to be distorted.
Longest Periods Without Sleep
Randy Gardner holds the scientifically documented record for the longest period of time a human being has intentionally gone without sleep not using stimulants of any kind. Gardner stayed awake for 264 hours , breaking the previous record of 260 hours held by Tom Rounds of Honolulu.LCDR John J. Ross of the U.S. Navy Medical Neuropsychiatric Research Unit later published an account of this event, which became well known among sleep-deprivation researchers.
Claims of total sleep deprivation lasting years have been made several times, but none are scientifically verified. Claims of partial sleep deprivation are better documented. For example, Rhett Lamb of St. Petersburg, Florida was initially reported to not sleep at all, but actually had a rare condition permitting him to sleep only one to two hours per day in the first three years of his life. He had a rare abnormality called an ArnoldChiari malformation where brain tissue protrudes into the spinal canal and the skull puts pressure on the protruding part of the brain. The boy was operated on at All Children’s Hospital in St. Petersburg in May 2008. Two days after surgery he slept through the night.
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Pressures Not To Sleep
After an evening with four or five hours of homework, Walworth turns to her cellphone for relief. She texts or talks to friends and surfs the Web. Its nice to stay up and talk to your friends or watch a funny YouTube video, she said. There are plenty of online distractions.
While teens are biologically programmed to stay up late, many social and cultural forces further limit their time for sleep. For one, the pressure on teens to succeed is intense, and they must compete with a growing number of peers for college slots that have largely remained constant. In high-achieving communities like Palo Alto, that translates into students who are overwhelmed by additional homework for Advanced Placement classes, outside activities such as sports or social service projects, and in some cases, part-time jobs, as well as peer, parental and community pressures to excel.
The problem of sleep-phase delay is exacerbated when teens are exposed late at night to lit screens, which send a message via the retina to the portion of the brain that controls the bodys circadian clock. The message: Its not nighttime yet.
Yuan, a clinical associate professor of pediatrics, said she routinely sees young patients in her clinic who fall asleep at night with cellphones in hand.
Worried About How Sleep Problems Are Affecting Your Health
Sleep does so much more than keep our mind sharp. Long-term sleep deprivation can negatively affect your emotional state and physical health. Sleep Health Solutions of Ohio can help identify your sleep problems and find solutions to get the rest that your body needs.
Dr. Rosenberg is specialized in sleep medicine and neurology. He is also certified by the American Board of Sleep Disorders Medicine and the American Board of Psychology and Neurology. Patients with a wide range of issues are referred for sleep studies and he works together with them to find effective solutions that fit their lifestyle.
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How To Stay Sharp When You’re Sleep Deprived
After dinner with the kids in bed, you slip into your home office for a few hours of uninterrupted work time. Finally, when the clock strikes midnight, you drop into bed, utterly exhausted. Instead of counting sheep, you count deals, revenue, sales leads in the pipeline, and all the things left undone. You toss and turn. At 5 a.m., your alarm alerts you that it’s time to do it all over again. And so it goes…
Prolonged wakefulness is reaching epidemic proportion, but I didn’t need to tell you that. You live it each day. In fact, Gallup’s recent study reported that we’re getting an average of 6.8 hours of sleep, slightly below the recommended 7 hours of sleep per night. Between work and parenting, over half of those surveyed under the age of 50 are the most sleep deprived with 46 percent snagging less than 6 hours of sleep each night.
It comes as no surprise to anyone — the number of hours we’re working is increasing. Our leisure time is much more active, too. Seldom do we slouch in our Barco lounger, like Dad, after a long day at work. We’re hiking, biking, and running. Our “down time” is anything but low energy.
Implications of Sleep Deprivation Ambitious entrepreneurs tolerate long days of work physically. It’s the mental aspect, however, that really kicks our performance. Sleep deprivation unquestionably impacts cognitive performance — one of the most important aspects of building a successful enterprise.
Euphoria From Sleep Deprivation Is Short
Kaloostian cautions against ignoring this state and staying up or trying to purposefully achieve it just to enjoy a sense of temporary euphoria or to make Dad feel better about his punny, but not all-that-funny, jokes.
Theres a steep drop eventually as the day goes on where that eventually goes away, he says. So you may have that initial giddiness, but then it will plateau. Ultimately, you wont be laughing for too long at, Why did the elephant bring toilet paper to the party? Because you too will have turned into a major party pooper.
Plus, the temporary positive feeling thats sometimes brought on by sleep deprivation could lead to risky or impulsive actions.
The Berkeley and Harvard researchers drew on their related previous study from 2007, which found that sleep-deprived participants show enhanced reactivity in the amygdala, the fight-or-flight region of the brain, and a tamping down of activity in the prefrontal cortex, the decision-making and planning part of the brain. This means that were less able to properly evaluate risks and rewards under sleep deprivation, putting ourselves at risk for potential negative consequences. Addictive behaviors are an example, Kaloostian says.
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How Much Sleep Do You Actually Need
Everyone feels better after a good nights rest. But now, thanks to a report from the National Sleep Foundation, you can aim for a targeted sleep number tailored to your age.
The foundation based its report on two years of research andbreaks it down into nine age-specific categories, with a slight range thatallows for individual preference:
- Older adults, 65+ years: 7 to 8 hours.
- Adults, 26 to 64 years: 7 to 9 hours.
- Young adults, 18 to 25 years: 7 to 9 hours.
- Teenagers, 14 to 17 years: 8 to 10 hours.
- School-age children, 6 to 13 years: 9 to 11 hours.
- Preschool children, 3 to 5 years: 10 to 13 hours.
- Toddlers, 1 to 2 years: 11 to 14 hours.
- Infants, 4 to 11 months: 12 to 15 hours.
- Newborns, 0 to 3 months: 14 to 17 hours.
Dr. Walia says theres evidence that genetic, behavioral and environmental factors help determine how much sleep an individual needs for their best health and daily performance.
But a minimum of seven hours of sleep is a step in the rightdirection to improve your health, she says.
Strategies For Sleep Deprivation Treatment
The primary treatment of sleep deprivation is to increase total sleep time, the American Sleep Association explains. Treating the cause of sleep deprivation is generally the solution to the problem.
In other words? If you want to sleep more, you first have to figure out why youre sleeping less. Then take steps to address that root cause. For example:
Taking naps could help address sleep deprivation but it could also potentially make things worse. Nap only if necessary, the Harvard Health site advises. Napping an hour or two at the peak of sleepiness in the afternoon can help to supplement hours missed at night. But naps can also interfere with your ability to sleep at night and throw your sleep schedule into disarray.
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You’re Having Trouble Making Decisions
If you’ve been finding it harder than usual to manage projects at work and home, lack of sleep could be the culprit. “Sleep deprivation can affect speed and higher-level cognitive processing,” Baron says. That means essential functions, like problem solving or time management, become even more difficult to carry out.
Take this 2009 study in Sleep: Researchers asked both sleep-deprived and well-rested volunteers to perform a set of tasks that required quick decision-making two times. Between testing, the accuracy of those without quality sleep went down by 2.4%, while the rested group improved accuracy by 4.3%. Simply put, poor sleep hinders your ability to react quickly, and make clear decisions.