Ever woken up feeling cranky, irritable, and grumpy? Well, you just might be sleep-deprived.
In busy cities filled with hustling and bustling, and a host of other activities, it is very common to experience sleep deprivation. It is also normal to meet people that are just angry by default. What with the endless traffic and unnecessarily long commutes.
The city of Lagos is a very good example. Due to the fast-paced nature of Lagos, majority of working Lagosians are sleep deprived. This is gradually taking a huge toll on the health of its residents, and would ultimately reduce life expectancy if not checked.
Consistently getting little to no sleep does a lot more than make you feel groggy, mad at everyone, or make you wonder why you have to get out of bed in the first place (even when you know).
Sleep deprivation has both short and long-term effects that can put both your mental and physical health at risk.
Just as your body needs food and air to survive, it also needs sleep. Quality sleep.
This means that without enough sleep, your body systems and brain cannot function normally. When you sleep, your body heals itself and restores its chemical balance. Your brain also creates new thought connections and helps with memory.
What is sleep deprivation?
The term sleep deprivation refers to getting less than the needed amount of sleep, which, for adults, ranges from seven to nine hours of sleep per night. This is even more for children and teens.
In sleep medicine, however, sleep deprivation is defined based on sleep duration, which is the total amount of time a person spends asleep. But in reality, waking up refreshed and feeling well-rested is more than just how many hours you sleep.
Sleep deprivation is different from insomnia
Both sleep deprivation and insomnia involve the inability to get enough sleep, and many experts in sleep science have made a distinction between them.
People with insomnia have trouble sleeping even when they have plenty of time to sleep. On the other hand, people with sleep deprivation don’t have enough time for sleep, mostly as a result of daily obligations.
Types of sleep deprivation
Sleep deprivation and sleep insufficiency may be categorized in different ways depending on a person’s circumstances.
- Acute sleep deprivation is when a person has a significant reduction in their sleep time over a short period, usually a few days or less
- Chronic sleep deprivation, also known as insufficient sleep syndrome, is defined by the American Academy of Sleep Medicine, as reduced sleep that persists for three months or longer.
- Chronic sleep deficiency or insufficient sleep describes continuous sleep deprivation as well as poor sleep that occurs because of sleep breaks or other disruptions.
From the above, you may have realized that you and many other people around you are chronically sleep-deprived, which is the second stage.
Most working people have a cycle of waking up really early, going to work a 9 to 5, then getting home completely fagged out, only to get a maximum of 5 to 6 hours of sleep.
Symptoms of sleep deprivation
You know you need to sleep when:
- You’re somehow always sleepy
- The slightest things tick you off
- You experience quick mood changes
- You yawn frequently
- It gets harder for you to focus
- You feel really tired during the day
- You find yourself saying something like, “I wish I could just sleep for 2 days straight”, or you picture your bed even while at work
While there may be other causes of some of the above, it is important to rule out sleep as the cause, because sleep is like medicine. One of the questions a doctor would ask is if you’ve been sleeping well.
Long-term effects of sleep deprivation
Now that we’ve established that a large percentage of working people are chronically sleep-deprived, you might be wondering what the long-term effects or consequences are.
The effects of sleep deprivation can be serious and extensive.
Acute sleep deprivation increases the risk of unintentional errors and accidents. One may begin to feel drowsy while driving or make silly mistakes at work.
This can be life and job-threatening. Also, people who are sleep-deprived are more likely to struggle in school and work settings or to experience mood changes that may affect personal relationships.
Chronic sleep deprivation can contribute to a wide range of health problems. Since sleep plays a fundamental role in the effective functioning of almost all systems of the body.
Therefore, a continuous lack of sleep poses significant risks to both physical and mental health:
- Diabetes: You may not know it, but sleep deprivation affects the body’s ability to regulate blood sugar, thereby increasing the risk of metabolic conditions like diabetes.
- Cardiovascular disease: Studies have found strong associations between sleep deficiency and cardiovascular problems, which include high blood pressure, coronary heart disease, heart attack, and stroke.
- Weakened immunity: Sleep deficiency has been shown to lead to worsened immune function. This makes the body prone to illnesses and conditions that the body would have overcome normally.
- Obesity: Research has found that people tend to consume more carbohydrates and calories when they don’t get enough sleep, which is just one of several ways that poor sleep may be tied to obesity and challenges with maintaining healthy body weight.
- Mental health disorders: Sleep and mental health are very closely intertwined. When a person consistently gets poor sleep, there is a tendency for the development of mental disorders like depression, anxiety, and bipolar disorder.
- Hormonal irregularities: Sleep helps the body properly produce and regulate levels of different hormones in the body, potentially increasing susceptibility to hormonal problems in people with sleep deprivation.
Having seen the effects of sleep deprivation, it comes as no surprise that a review of studies in 2010 found that sleeping too little at night increases the risk of early death. Other studies have also shown sleep deprivation to be tied to a lower quality of life in general.
On a society-wide level, the impacts of sleep deprivation are enormous. The CDC estimates that as many as 6,000 deaths each year in the US are caused by drowsy driving. Just from not getting enough sleep, avoidable healthcare costs have also been incurred.
How can I prevent sleep deprivation and get more sleep?
If you have been experiencing, or already feel some of the symptoms of sleep deprivation, there are things you can do. And yes, I know you work and have to get out of bed really early.
Here are some steps to take:
1. Accept that you’re sleep-deprived, and address it
A lot of people in busy cities have accepted sleep deprivation as normal, which is one major reason they are sleep deprived. By default, they push themselves through every day or just take coffee or energy drinks. They may think they are conquering each day, but are instead weakening their bodies which will take a toll on their health.
Refuse to accept sleep deprivation as normal, and focus on sleeping more and getting quality rest.
2. Prioritise your sleep
We find ourselves continually sacrificing sleep for work or daily obligations, and end up with chronic sleep deprivation.
To deal with this, keep reminding yourself that sleep is important for your body system to function optimally, and for overall productivity during the day.
3. Develop a stable sleep schedule
You can try to retire for the night and wake up at the same time every day. It can be from 10pm to 5am or 11pm to 5am. Just make sure it is more than averagely enough for you. This may mean sleeping earlier than you are used to, but you definitely want to be on top of your game the next day.
You will now have to sacrifice some night activities for sleep (and productivity). Follow it for a period of time, and you would have developed a healthy sleep routine.
4. Have a bedtime routine
Developing a bedtime routine would help you sleep after doing the same thing every day. It can be reading a book, writing out your to-do list for the next day, or taking a shower.
5. Create boundaries in your work and social life
It is very easy for the demands of your personal or professional life to eat away at your dedicated time for sleep, so it’s helpful to set boundaries so that you preserve the full time you need for rest each night.
6. Avoid things that can affect your sleep
In addressing sleep deprivation, it is also important to note things you know can affect your sleep or reduce your sleeping time. These are usually devices like phones and gadgets in general.
The light (blue light) emitted from these devices can also interfere with your circadian rhythm. It is, therefore, best to avoid using electronic devices for an hour or more before bed.
Other things that can interfere with are heavy meals that can cause discomfort, caffeine, and alcohol.
7. Make sure your sleeping area is conducive for you
Your bedroom environment is an important factor in the quality of sleep you get. If it’s an issue of concern for you, you could make some changes in your room, carry out some decluttering, or even customize your bedroom to be ideal for your relaxation. Also, reduce noise sources and make the light as dim as you can.
Your mattress and pillow should also offer support and comfort. This can go a long way in improving the quality of your sleep.
These make for quality sleep, and you wake up refreshed.
Final thoughts
Sleep is the body’s natural way to replenish and repair your system in more ways than one. Start taking your sleep seriously, as it is more than just sleep. Be intentional about getting some extra zzzz.
