Some of the most serious potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure or stroke. Other potential problems include obesity, depression, impairment in immunity and lower sex drive. Chronic sleep deprivation can even affect your appearance. Over time, it can lead to premature wrinkling and dark circles under the eyes.
Cortisol can break down collagen, the protein that keeps skin smooth. But Dr. Drerup says we need to schedule adequate time for sleep. Wake up at the same time every day, including weekends or days off. Waking at the same time every day will actually help you to sleep better at night. A fixed wake time helps to build a strong desire for sleep throughout wakefulness. This sleep drive gradually builds, and shortening it by sleeping in will make it harder to fall asleep the next night.
Sleeping in on the weekend makes it much more difficult to wake up earlier on Monday morning. It also is important, Dr. Drerup says, to do some relaxing activity such as taking a warm bath or reading a book before bedtime.
They also estimate that 1 in 3 adults do not get enough sleep. This article looks at the effects of sleep deprivation and how to treat and prevent it. The CDC recommend the following amounts of sleep in every hour period:. Learn more with our sleep calculator. It is important to consider quality, as well as quantity, of sleep. If a person has low-quality sleep, they feel tired the next day, regardless of how many hours they have slept.
Low-quality sleep may involve:. What are some home remedies for sleep apnea? A person who is getting too little quality sleep may experience a range of symptoms , including:. Sleep deprivation can affect various aspects of health, including:.
A person who gets too little sleep may have a higher risk of drowsy driving, which can lead to accidents. In one survey, 1 in 25 adults in the U. People should not drive or use machinery if they feel drowsy. In the long term, having too little sleep may increase the risk of:. Health issues that commonly disrupt sleep include:. What is the link between depression and sleep? There are many ways to support quality sleep, including counseling, lifestyle and environmental adjustments, medications, and alternative therapies.
Some people find that sedative-hypnotic medications help. Some options available in pharmacies include:. These are also available for purchase online. Frequent travellers for example, airline crew also tend to have erratic sleeping patterns.
Medications — some drugs used to treat disorders such as epilepsy or attention deficit hyperactivity disorder ADHD can cause insomnia. The sleeping environment — sleep may be disrupted for a range of environmental reasons; for example, because the bedroom is too hot or cold or because of noisy neighbours or a snoring bed partner.
Another common problem is lying in bed and worrying, rather than relaxing. Babies, older babies and toddlers — parents almost always experience sleep deprivation because their young children wake frequently in the night for feeding or comfort. Effects of sleep loss on children Selected statistics from research studies into sleep loss and its effects on children and teenagers include: Sleep loss causes a range of schooling problems, including naughtiness and poor concentration.
Chronically sleep-deprived teenagers are more likely to have problems with impulse control, which leads to risk-taking behaviours. Sleep problems in teenagers are associated with increased risk of disorders such as depression and attention deficit hyperactivity disorder ADHD. High school students who regularly score C, D or F in school tests and assignments get, on average, half an hour less sleep per night than high school students who regularly get A and B grades.
Later start times at school result in reduced daytime sleepiness, higher grades and reduced negative feelings. How much sleep is enough? In general: Primary school children — need about nine to 10 hours. 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 suggestions Suggestions on how to get more sleep include: Purposefully go to bed earlier each night. Improve your sleeping environment in any way you can — for example, keep it dark and sound-proof, turn off lights and wear earplugs if you have noisy neighbours.
Use relaxation techniques to help you fall asleep quickly. Seek professional assistance for sleep disorders such as snoring. Browse through the Better Health Channel fact sheets on sleep to find ways to improve sleeping habits for you and your baby or child. Where to get help Your doctor Sleep disorder clinic Things to remember Not enough sleep or disruptions to the sleep-wake cycle such as those that may occur with shift work or travelling to a different time zone cause the physiological state known as fatigue.
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