Sleep Deprivation

                                                       

Sleep deprivation is an issue that isn’t really talked about as much. Though for the most part, we are told that we need 8 hours of sleep, when it comes to sleep, it’s such a crucial thing we all need to do. Most of the time we forget how important sleep is and we take it for granted. So, for this reason, I thought it would be important to share how the lack of sleep effects both your mental and physical health.

                                           

What is Sleep deprivation?

Put simply, Sleep deprivation is when you get an insufficient amount of sleep. Whether it’s in quantity or quality, many of us know how it feels when you get little to no sleep. You might feel drowsy, you’ll tend to lose focus, and most importantly, you’re not yourself. Though there are many ways to try to cope with an insufficient amount of sleep, if it becomes an ongoing issue, this could severely damage your physical and mental health. It’s essential to address this issue, and when you recognize the symptoms and the causes and effects of sleep deprivation, it’s a well first step to hopefully make a change in your health.

Causes of Sleep deprivation

v  Stress and worry
v  Substance use
v  Work
v  Medical problems
v  Sleep disorders
v  Unnecessary distractions

There are many ways you can fall behind from sleep. We might feel stressed or have a ton of work that needs to be done. We sometimes even use unnecessary distractions like electronics before bed. But continuing these habits can prove to be fatal to both your physical and mental health.

Physical Health

The Immune system fights viruses and bacteria but with the lack of sleep it will prevent your system from making these protective substances that fights them off. If the problem of sleep becomes long term, it will increase the risk of chronic conditions like heart disease and diabetes.

The Digestive system involves two important hormones, which is leptin and ghrelin. Leptin helps manage your energy which is important to your metabolism and notifies your brain when you are full. Ghrelin is known as a hunger hormone which serves a purpose for storing fat, and food intake. Together they help control both hunger and fullness. With the lack of sleep, your brain reduces these functions and will lead to weight gain.

The Respiratory system helps you breathe, so if you get an insufficient amount of sleep, it will leave you vulnerable to infections like the flu. It can also damage already existing illnesses. 

Mental Health

Ultimately, with an insufficient amount of sleep this increases your risk of depression and anxiety. It also makes your ability to cope with stress harder and in most extreme cases will cause you to see hallucinations. Though you might think this is pretty well known you mustn't overlook it. That is why you should try to avoid it. 

Here are some tips to help prevent sleep deprivation

v  Avoid having heavy meals before going to sleep

v  Refrain from caffeine intake before going to sleep

v  Reduce substance intake, such as alcohol etc.

v  Refrain from using electronics before bed, it’s an unnecessary distraction

v  Try some relaxing activities an hour before sleep, you can read a book or even take a bath

v  Stick to your bedtime schedule, going to bed the same time as well as waking up

 

Why did I choose to talk about this?

The reason why I wanted to talk about this issue is because I also struggle with sleep deprivation. I can see some of the bad habits that I have developed that prevents me from sleeping. As a college student, I can sometimes feel stressed with the huge amount work I have to do and can often get distracted. After reading more about how the lack of sleep can affect both my physical and mental health, I become more aware of myself. By recognizing and addressing the issues that are preventing you from getting sleep it's a great first step to getting back to a healthy sleep schedule. I also hope this might help some of you as well! But at the end of day, you have to make that first step, so don't take it for granted.

 Community Responses

I got the chance to talk more about this issue with some of my fellow classmates who also suffer from sleep deprivation. 

                                                            

                                                               Hector Almaraz

 "Sleep affects various issues (can lead to stroke, less creativity, body & mind aren’t as effective) Should be talked about more."

          Samuel Lupercio

"Sleep Deprivation is a very serious topic that affects many people, myself included. I myself often work late hours well into the early morning. Even though I know this is bad for my health and well-being, it’s just somehow easier to work late at night. I feel especially for someone who does art and animates, a late-night schedule is almost inheritable, there just aren’t enough hours in the day to accomplish everything."

 

Work Cited

Healthline Media. (n.d.). Sleep deprived? here is what lack of sleep does to your body. Healthline. https://www.healthline.com/health/sleep-deprivation/effects-on-body

Robinson, L. (2024, February 28). Sleep deprivation: Symptoms, causes, and effects. HelpGuide.org. https://www.helpguide.org/articles/sleep/sleep-deprivation.htm