It is generally considered good practice to get from seven to nine hours of quality sleep every night in order for our brain and body to continue working properly, let our brain cells revive themselves, and rest tired muscles exhausted from a hectic day. When this is interrupted sleep deprivation occurs.
There are many characteristics associated with sleep deprivation: memory loss could appear, we could catch cold bugs and flu more easily as our immune system isn't working properly, or we could suffer accidents because of our drowsiness, the list can go on.
To most people who haven't suffered it, sleep deprivation isn't a serious problem and we usually don't take a great deal of notice about someone who complains of being tired all the time. Yet it is a serious illness and it does effect millions of people all year round and all over the world.
Do you suffer from sleep deprivation? It is quite possible that you do but haven't even considered the possibility. Most people have one or two bad nights, especially parents with young children, and when you are feeling tired during the day you just put it down to that's life.
But what if you have a serious problem? If you find yourself needing to have an afternoon nap or you feel yourself falling asleep at the wrong times in the wrong places you could be suffering from sleep deprivation. Likewise if you are feeling far from 100% or nervous about something you just can't quite place. Are you coming down with more colds and flu than normal? This could well be another symptom.
If these sound suspiciously familiar it could be that you need to revise your sleeping habits. A great way to do that is to keep a diary on how long you sleep and other related information.
Most people blame their hectic lifestyle and allow themselves to suffer the consequences, but there are plenty of things you can do to improve the situation. Remember that sleep is not a privilege or a luxury but an absolute necessity.
Once you realize that you may have a problem and that it is starting to effect your waking life what exactly can you do? Well, you now have your diary so you can start organizing where, when, and how to sleep. The first necessity is where.
The majority of animals make their own nests each night. Gorillas do it. You have to treat your bed as a nest. Don't eat or read or do anything in it except sleep (ok, and sex). Your bed needs to be as comfortable as possible, making sure it is the right size. Change the linen as many times as possible to create a clean, fresh atmosphere where you can relax in peace. Ventilation is also very important.
If possible try to leave a window slightly open at night to add you in breathing. Obviously if you live in Alaska this might not be a viable option. Research shows that going to bed on an empty or full stomach is asking for trouble so try to steer clear of last minute binges before bedtime.
Another common mistake is thinking that alcohol makes you sleep better. You may fall asleep more quickly with a couple of beers inside you but it is pretty certain that you will wake up later on in the night because alcohol causes your body to dehydrate and cry out for water.
These are some simple rules for trying to get a better night's sleep and there are many more. However, if you have a more serious condition then it would be very wise to go and see your doctor, even if you feel it is not important enough. Remember that sleep is not a privilege or a luxury but an absolute necessity.
No one can argue with the fact that people need to sleep. Studies have linked a lack of sleep to everything from disruptions in the immune system to cognitive deficits to loss of weight control. Psychiatric problems have also been linked to long-term sleep deprivation. There have been many researches which can prove that sleep deprivation and psychological disorders are closely connected.
Psychiatric disorders are the leading cause of insomnia, the medical condition when a person loses the ability to have a good night's sleep. Studies have also proven that sleep and psychiatric disorders such as schizophrenia and depression are closely related. Similarly, people with psychiatric disorders have other sleep problems, including sleepiness during the day, fatigue, and nightmares. Lack of sleep can also cause psychiatric problems such as paranoia and hallucinations. Difficulties with sleep can make psychiatric disorders worse by making the person confused or frustrated, as well as more sensitive to pain and other medical problems.
People who are depressed have a tendency to wake up early, and then, they find it hard to sleep again. This can make their depression worse, since the amount of sleep a person gets has an effect on his or her illness and disposition. People who don't have a psychiatric illness but suffer from insomnia are more likely to develop a disorder like depression later in their life.
It's no secret that the sleep-deprived are usually grumpy, miserable, and not much fun to be with. One of the functions of sleep is to reset and replenish the emotional capacity of our brain circuits so we can approach the day's emotional challenges in appropriate ways. If one doesn't get enough sleep, he or she will be making irrational choices.
Doctors and sociologists agree that Americans are among the most sleep-deprived people in the world. According to a 2005 poll conducted by the National Sleep Foundation, about 40 percent of Americans get less than seven hours of sleep at night and 75 percent reported having some sort of sleep disorder one or two nights a week.
According to the research, lack of sleep can lead to a loss of concentration and memory and it can make people more sluggish and exhibit slower and less coordinated motor skills. Lack of sleep also weakens the immune system while abnormally increasing activity in some parts of the brain --- a factor that is related to a variety of psychiatric disorders. If one does not get enough sleep, chances of developing a psychiatric disorder are much greater, at least, based on research from Harvard Medical School and the University of California in Berkeley (UCLA). The said research indicated that brain scans taken from volunteers show that the sleep-deprived brain becomes tired and abnormally emotional. The Harvard and UCLA researchers had 35 volunteer-participants who did not sleep for 35 hours. They discovered enormous activity in parts of the brain when they looked at pictures aimed at making them sad or angry. The researchers, with the aid of fMRI (functional magnetic resonance imaging), were able to examine the blood flow in the brains of the volunteers in real time, after and during sleep deprivation. The technology reveals which parts of the brain are experiencing the most activity.
After a long stretch without sleep the participants were asked to look at images that were designed to trigger an emotional response. The scientists further explained that the amygdala showed 60% higher reaction to the images compared to people who are not sleep-deprived. The amygdala is a part of the brain which is linked to emotional reactions.
But sleep experts are hopeful that more study could lead to refined options for treating not just sleep disorders but psychiatric problems such as depression and anxiety. This means that a sleepless night can cause them to overreact to emotional challenges that they would otherwise be able to tolerate with no trouble.
Both Keith Londrie & Cecill Artates are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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