Sleep DeprivationHow dangerous is sleep deprivation? Ideally, adults are supposed to sleep eight to nine hours a night. But if you’re nursing a newborn, trying to start a home-based business while working a full-time job or worrying yourself sick over a crazy teenager, you may be getting by on a lot less than eight hours of sleep a night.
It is estimated that about a fourth of the population suffers from sleep deprivation, which is defined as a general lack of the necessary amount of deep sleep. How much is really necessary? The minimum amount of sleep required varies from individual to individual. For instance, an individual in supreme physical health may be able to tolerate lack of sleep better than an individual who lives on a diet of fast food, smokes and never exercises. Also, some people are perfectly comfortable getting by on three or four hours of sleep a night.
There is a difference between doing without sleep for a short period of time, such as a weekend cramming for a college final, and doing without sleep for days and weeks on end. Some initial negative effects of sleep deprivation may include irritability, headaches and depression. Prolonged sleep deprivation may lead to memory loss, confusion, decreased ability to concentrate, and decreased ability of the immune system to fight off infection. Driving can be dangerous if you are suffering from prolonged sleep deprivation. Reaction time and judgment are often decreased. Many accidents are caused by drowsiness and lack of mental alertness that come about when you suffer from sleep deprivation. Without adequate sleep, you may become overemotional, reacting to things that wouldn’t bother you if your body and brain were getting sufficient rest. You may become sad and pessimistic. According to The National Sleep Foundation (NSF), the national epidemic of sleepiness may be the cause of social problems such as road rage. The cause of your lack of sleep may be beyond your control. Success at anything means looking at what IS in your power to control. While you are struggling with lack of sleep, remember the following points: 1) Avoid caffeine and nicotine up to six hours before bedtime.
2) Find time to exercise. Exercise will increase coping skills during stressful times.
3) Avoid big meals and heavy snacks late at night.
4) When you do have the opportunity to sleep and you find you can’t, don’t lie in bed awake worrying about it. Get up and do something, such as read a book or listen to soft music.
5) Be gentle with yourself. Recognize that you are going through a stressful time. Don’t expect your performance to be at its best.
6) If your sleep deprivation is caused by insomnia and not an external circumstance, you may want to see a doctor.
Remember that your body is not a machine, and sooner or later, you have to rest. If you have the opportunity to rest, be sure to take it. A fifteen minute nap can sometimes do wonders for the over-stressed. Sleep tight!
Quote “Only when one cannot sleep does one know how long the night is.” --Chinese Proverb
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