It is no secret that sleep deprivation can lead to fatigue and drowsiness, but many people don’t realize just how dangerous it can be. Sleep deprivation has been linked to a number of health problems, including heart disease, obesity, and diabetes. It’s also one of the leading causes of illness in the U.S. So why is getting enough sleep so important? And what can you do to make sure you get the right amount of shut-eye? Read on to find out!
Lack of sleep can lead to serious health problems
The sleep-wake cycle is regulated by two separate, but related processes– sleep itself and wakefulness. The sleep-wake cycle functions on a 24-hour schedule, even when sleep opportunities are limited to only certain hours of the day. There are two stages of sleep: rapid eye movement (REM) sleep and non-REM sleep, also known as non-REM sleep and sleep. Non-REM sleep has four stages: stages 1, 2, 3, and 4. During stage 1 sleep, you drift in and out of sleep; during stage 2 sleep your brain waves become slower; during stage 3 sleep your breathing is more regular than it is during the other stages of sleep; and during stage 4 sleep your heart rate and body temperature are decreased. The first three stages of non-REM sleep last about 90 minutes each, while the fourth lasts about 70 to 80 minutes.
Stage 1 sleep is light sleep, during which you may drift in and out of sleep easily. During this stage, it’s easy for nearly anyone to be awakened.
During sleep stages 2 and 3, sleep is deeper. If awakened during these stages, you are likely to be groggy and disoriented for several minutes after sleep is resumed (and if sleep isn’t resumed, you may experience sleep inertia).
Stage 4 sleep is the deepest type of sleep; it’s very difficult to awaken someone during this stage of sleep. This is why it feels particularly good to wake up naturally when you’ve reached this type of sleep (as opposed to being suddenly jarred awake by an alarm clock or other noise). One of the most restorative aspects of sleep–the growth hormone release that helps your body recover from daily weariness–occurs primarily during REM sleep. Most vivid dreaming occurs during REM sleep; dreams during other sleep stages are typically less vivid and memorable. The first REM sleep period usually lasts about 10 minutes; each successive REM sleep period becomes longer, lasting up to an hour in some cases.
If sleep is the process by which the body recovers from daily weariness, then sleep deprivation can be thought of as a state of chronic exhaustion. There are three primary types of sleep deprivation: total sleep deprivation, partial sleep deprivation, and sleep restriction or restriction sleep disorder (whereby you get less than 90% of your normal requirement for sleep). When it comes to causing illness, however, all three types will eventually lead to major health problems–including weight gain and type 2 diabetes.
Now that we know how important getting enough shut-eye is, let’s take a look at some scary sleep deprivation statistics:
· According to the National Highway Traffic Safety Administration, sleep-deprived drivers cause an estimated 100,000 police-reported crashes and 1,500 fatalities each year. A study conducted by the Harvard School of Public Health showed that sleep deprivation makes you more likely to overeat and less likely to exercise regularly. Plus, sleep debt can contribute to weight gain because it increases levels of cortisol (a stress hormone) and decreases levels of leptin (a hormone produced by fat cells), which can lead to cravings for sugary foods. As a result, sleep deprivation has been linked with obesity and diabetes. The good news is that researchers found that just one extra hour of sleep each night can decrease your risk of type 2 diabetes by as much as 33%.
· According to the National Commission on Sleep Disorders at the National Institutes of Health, sleep deprivation is associated with an increased risk of hypertension (high blood pressure)–and sleep apnea (a sleep disorder that causes breathing to repeatedly stop and start during sleep) is also linked with cardiovascular disease. Luckily, there are many beneficial lifestyle changes you can make–including getting more sleep–to prevent or manage both conditions. · Other health problems sleep deprivation has been linked to include coronary artery disease; menstrual irregularities in women; gastrointestinal disorders such as irritable bowel syndrome; neurological disorders such as Alzheimer’s disease and stroke; mood-related problems including depression and anxiety; cognitive impairment; impaired immune function; and sleep disorders such as sleep apnea, restless leg syndrome (which is linked with periodic limb movement disorder), and narcolepsy. Plus, sleep deprivation may interfere with medication treatments for certain conditions.
Examples of sleep deprivation statistics include: – 100,000 police-reported crashes and 1,500 fatalities each year – 33% decreased risk of type 2 diabetes – 33% increased risk of coronary artery disease – Irregular periods in women – Gastrointestinal disorders such as irritable bowel syndrome – Neurological disorders such as Alzheimer’s disease and stroke – Mood-related problems including depression and anxiety – Cognitive impairment
Let’s look at some of these stats a little closer…
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Sleep deprivation can cause heart problems, obesity, and diabetes
Did you know sleep deprivation increases levels of cortisol and reduces levels of leptin? Cortisol is a stress hormone, which can lead to cravings for sugary foods. Plus sleep debt can contribute to weight gain because it decreases the production of leptin (a hormone produced by fat cells). When sleep deprived, you’re more likely to overeat and less likely to exercise regularly. Sleep deprivation has been linked with cardiovascular disease; sleep apnea (which causes breathing problems) is also linked with heart disease. Luckily there are many beneficial lifestyle changes you can make–including getting more sleep–to prevent or manage both conditions.
You may be wondering if all of these problems can be linked to sleep deprivation, and what the source is for lack of sleep. We all sleep at different rates, but the average sleep requirement for adults is between 7 to 9 hours. However you sleep is up to you! But it is important to know the signs of sleep deprivation. They include general fatigue, sleepiness, the need for caffeine or other stimulants.
People sleep at various times and sleep requirements vary, but the average adult needs between seven and nine hours of sleep: Having trouble getting out of bed in the morning? Taking naps during your day? Needing stimulants like caffeine to stay awake? All signs of sleep deprivation. Sleep deprivation can cause many problems.
Are you getting enough sleep? If not chances are high that you are suffering from one of the many side effects sleep deprivation can cause.
How long should you sleep? Studies show the average adult needs 7-9 hours of sleep each night to stay healthy. Not enough sleep can lead to all kinds of problems, including heart disease, obesity, diabetes, mood swings, lowered immunity function, and other sleep disorders. If you’re not sleeping well it’s important to get help right away–even small amounts of sleep debt can have serious consequences!
If you or someone you love can improve their sleeping habits call or schedule now.
It can also lead to mental health issues like depression and anxiety
The sleep hormone melatonin is normally produced in the second half of sleep for between 90 to 150 minutes. It’s important to note that drinking too much coffee after noon or consistently may prevent the brain’s melatonin receptor from working properly. The same receptor picks up both serotonine and melatonin. So when we over-caffeinate, we risk serotonin deprivation and sleeplessness due to a lack of serotonin uptake. Serotonin is a sleep and mood regulator. Important to sleep and important for mood stability. We also need sleep to reboot the immune system. The is a link between depression and immune deficiencies. Depression is also linked to cortisol and serotonin repletion. When we sleep, our bodies produce sex hormones such as testosterone and DHEA. These are essential for maintaining proper hormone balance in men and women.
Lack of quality sleep can cause a number of problems including: anxiety, depression, weight gain, cardiovascular disease, diabetes and cancer.
Sleep deprivation has even been associated with suicide. It’s our goal to inform the public to help prevent teen suicide. We can all learn how to help our teens get restful sleep. This includes avoiding screen time an hour from bedtime, reducing lights (especially blue lights) in bedrooms making it as dark as possible, and keeping a clean and comfortable sleeping environment. Helping your teen get sleep can improve moods, reduce depressive symptoms, and even lower the risk of suicide.
If you’re sleep deprived as a parent there’s a good chance you’re teen is following your habits also and is sleep deprived too. When more than one person in a family is suffering poor sleeping habits, it can act like a chain affect on other in the household. Be aware of this factor and know when to reach out to professional help.
If you or someone you love can improve their sleeping habits call or schedule now.
Poor sleep can impact your work performance and academic achievement
Getting your child’s sleep schedule in order can help them with their school work, social relationships and even weight. Many teens are chronically sleep deprived due to their busy schedules, whether it be sports, after school activities or simply being on the computer too late at night. Eliminating screen time an hour before bed will increase melatonin production which promotes better sleep. A study done by Baylor College found that students who slept only four hours per night had worse grades than students who were able to get an average of 8 hours of sleep each night. So good grades are closely tied to proper amounts of sleep! Another study put teenagers on a strict sleeping routine for three weeks and they showed significant improvement academically, moods and self esteem.
Without proper rest we cannot ask growing bodies to be at their best. Without the right amount of sleep teenagers are more prone to depression, suicidal thoughts and even obesity.
Getting enough sleep is just as important as eating fruits and vegetables and exercising on a regular basis. Good sleep habits can impact our children’s development in almost every way possible.
If you or someone you love can improve their sleeping habits call or schedule now.
There are ways to improve your sleep hygiene and get the most out of your slumber
Here are five tips for sleeping better:
1. Stick to the same sleep schedule every night. Go to bed and wake up at the same time each day, even on weekends. This helps your body get in rhythm so you feel tired at bedtime and rejuvenated when it’s time to rise.(Source – American Academy of Sleep Medicine)
2. Create a calming bedroom environment by keeping your room dark, quiet and comfortable. Keep electronics out of the bedroom.(Source – American Academy of Sleep Medicine)
3. Avoid using tobacco products before bed because they can disturb sleep.(Source – National Institutes of Health)
4. Avoid drinking alcohol before bed because it disturbs sleep quality (but may help you fall asleep).(Source – National Institutes of Health)
5. Get some exercise during the day, but not too close to bedtime.(Source – National Sleep Foundation).
-BrainyQuote.com
By Erin Morse on January 17, 2018
If you or someone you love can improve their sleeping habits call or schedule now.
Sleeping for at least 7 hours each night is crucial for optimal health
Sleep affects everything in our body, including the immune system. Not only that, but sleep deprivation is behind almost all of the top killers in America today.
If you’re sleep deprived as a parent there’s a good chance your teen is following your habits also and is sleep deprived too. When more than one person in a family are suffering poor sleeping habits it can act like a chain affect on others in the household. Be aware of this factor and know when to reach out for professional help if needed.
Getting your child’s sleep schedule in order can help them with their school work, social relationships and even weight. Many teens are chronically sleep deprived due to their busy schedules whether it be sports, after activities or simply being on the computer too late at night. Eliminating screen time an hour before bed will increase melatonin production which promotes better sleep. A study done by Baylor College found that students who slept only four hours per night had worse grades than students who were able to get an average of 8 hours of sleep each night. So good grades are closely tied to proper amounts of sleep! Another study put teenagers on a strict sleeping routine for three weeks and they showed significant improvement academically, moods and self esteem.
Without proper rest we cannot ask growing bodies to be at their best. Without the right amount of sleep teenagers are more prone to depression, suicidal thoughts and even obesity.
If you or someone you love can improve their sleeping habits call or schedule now.