Like water and food, sleep is essential for building and maintaining one’s health and wellbeing. In 2014, a national survey showed that 45 percent of Americans have a poor-quality sleep on a weekly basis. Typically, an adult should get around seven to nine hours of rest every night. But some people suffer from sleeping disorders or encounter sleeping disturbances that prevent them from getting the sufficient amount of sleep they need.

What are the first signs?

The first signs of excessive sleepiness include moodiness, irritability, and disinhibition which slowly transitions into feelings of indifference, slowed speech, flattened emotional responses, weakened memory and an inability to multitask. Eventually, those who are sleep deprived will fall into microsleeps that last five to ten seconds long, producing lapses in attention. Finally, those who have been sleep deprived for long periods of time experience hypnagogic hallucinations.

Why does sleep deprivation occur?

Sleep deprivation is caused by both internal and external factors that mentally and physically affect the body. There can be many reasons why people experience sleep disturbances, from underlying health problems to their evening habits and sleeping environment. Health problems such as allergies, colds, respiratory infection, hormonal imbalances, or chronic pain are some of the common causes of sleep deprivation. However, the number one cause is stress and or anxiety which makes it hard for people to fall or stay asleep. Interestingly, one’s lack of sleep can also occur from environmental factors. If the room is too cold, warm, bright, or noisy then a person may not be able to have a satisfying rest. Also, the comfort and size of the bed, as well as the habits of a sleeping partner could factor into poor sleeping conditions. Additionally, evening habits like drinking alcohol or anything caffeinated, and working out are also causes of a disrupted sleep. These factors can all contribute to reasons why people can suffer from sleep deprivation.

What does sleep deprivation do to the body?

Sleep deprivation can result in an interference in one’s daily activities. Important aspects of everyday life such as balance, coordination, decision-making abilities, concentration, and short-term and long-term memory can become impaired from lack of sleep. Also, a person’s immune system weakens since the body could not produce enough protective substances to fight off foreign bacteria or viruses which leave them vulnerable to diseases and increases the risk of high blood pressure, stroke, and heart disabilities. Weight gain is also an effect of sleep deprivation due to lowered levels of the leptin hormone that tells the body when it has had enough to eat, as well as the higher levels of insulin released after eating. The whole body is negatively affected without having sufficient hours of sleep.

How can you avoid sleep deprivation?

In order to improve the quality of sleep and avoid sleep deprivation, there are a few simple tips a person can utilize. These tips include not drinking caffeine or alcohol close to their bedtime, minimizing excessively hot and cold temperatures, noise, or light in the bedroom. Exercising early in the day instead of at night, avoiding stress by not staring at a clock, setting a regular bedtime schedule to use each night, and building pre-sleep habits like reading, watching television, or taking a bath can help with relaxation before bed. All of these recommendations combined can help people combat restless nights.

It’s important to understand that lack of sleep is not something to be taken lightly. Being tired can quickly develop to moodiness, having a weakened memory, and eventually a dwindled immune system, as well as hindered balance and concentration. Little adjustments, like setting up a relaxing pre-sleep routine or not drinking any caffeine or alcohol close to bedtime, can better quality of sleep. Rest is an extremely important contributor to a person’s health, and the effects of not receiving a sufficient amount can become drastic.

To learn more about sleep deprivation or how to avoid it, visit: “Are You Getting Enough Sleep?” and "Twelve Simple Steps to Improve Your Sleep.”