BOTY_2018_Online_webpage_header_recipient-1.png

Alaska Sleep Education Center

Joe Smith

www.YooHealth.com

Recent Posts

Sleep Deprivation: Chapter 6

Posted by Joe Smith on Oct 17, 2018 11:00:00 AM

Chapter 6

Treatment of Sleep Deprivation

The Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment - Yoo Health

If a person cannot physically get to sleep, as a result of physical or psychological difficulties, treatment is required. Often, a therapist or sleep specialist will be the one to offer guidance and advice, as well as coping techniques for reaching a restful state of sleep. Generally speaking, there are two main treatment paths that can be taken – behavioral and cognitive measures, and medications.

#1 Behavioral and cognitive treatments

There are a number of excellent and effective methods for enhancing sleep that does not require any medication, and these can be found below:

Relaxation techniques: This is a progressive form of muscle relaxing that involves the tensing and untensing of different muscles in the body to help maintain calm. Additionally, medication, mindfulness, breathing exercises, and guided imagery can provide masses of help in this area. There is also the option to use audio recordings to help people fall asleep at night.

Stimulation control: This involves taking control of your activities before you go to bed, as well as your surroundings, so that you can moderate your sleeping patterns effectively. This means doing things like only spending time in bed when you are sleepy, controlling the association between being in bed and being ready to go to sleep.

Cognitive behavioral therapy (CBT): This is an incredibly helpful type of therapy that has been designed to help people understand and change the thought patterns behind specific behaviors. It works to challenge irrational and unhealthy beliefs, while also promoting calm and positive thoughts. In this way, it can be used to help develop a better and healthier sleeping pattern.

The Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment - Yoo Health

#2 Medications

If a non-medicinal treatment has been ineffective, there are medications available that can induce sleep. There are some that can be purchased over the counter from your pharmacist, and others that can only be picked up with a valid prescription from your doctor. There is a whole load available, and your doctor will help you pick the one that should work best for you.

It should be noted that some people form a dependency on sleeping pills, and so it is important to try and limit the amount that you take and use non-medicinal remedies when and if you can.

#3 Home management

On the plus side, most of the negative effects of sleep deprivation are revered once you get the sufficient amount of sleep. The best treatment is often satisfying your biological need to sleep, preventing deprivation, and paying back the sleep debt that you have accumulated. You can also follow the sleep hygiene rules, which is something we look at in detail a little later on.

#4 Paying off the sleep debt

When you do not get the amount of sleep that you require, you will begin to accumulate sleep debt. So, if you need to sleep for eight hours and you only sleep for five, you have accumulated three hours of sleep debt. Every night that you continue to follow the pattern adds more sleep debt.

The only way you can erase your debt is to get more sleep, and it can take some time to fully recover depending on the amount you have accumulated. However, you will be able to feel the positive effects of paying the debt off very quickly.

In order to pay back your sleep debt, you need to start getting the sleep you need with the addition of an extra hour or so each night until the debt is paid. Once it is done, you can subtract the extra hour from your sleep schedule. As long as you are making a conscious effort to recover, it does not matter how many hours you have lost to sleep deprivation, and you will begin to feel better quickly.

However, if your sleep deprivation is ongoing and the negative symptoms persist even though you are practicing good sleep hygiene, you should speak to your doctor as soon as possible to check for underlying health conditions.

Tomorrow, come back here for Chapter 7: Precautions of Treatment of Sleep Deprivation and sign up for Alaska Sleep Clinic's blog.

New Call-to-action

Read More

Topics: treatment, sleep deprivation, circadian rhythm, losing sleep, medication, remedies

Sleep Deprivation: Chapter 5

Posted by Joe Smith on Oct 16, 2018 1:44:00 PM

Chapter 5

Causes of Sleep Deprivation

The Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment - Yoo HealthThe Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment - Yoo Health

When sleep deprivation occurs, it is because the person has not been able to get a healthy amount of sleep in order to function properly. Before we get into the specific causes, here is a quick and handy list for the recommended amount of sleep a person needs according to their age:

  • Newborns (0 to 3 months): 14 to 17 hours each day
  • Infants (4 to 11 months): 12 to 15 hours
  • Toddlers (1 to 2 years): 11 to 14 hours
  • Preschoolers (3 to 5 years): 10 to 13 hours
  • School-age children (6 to 13 years): 9 to 11 hours
  • Teenagers (14 to 17 years): 8 to 10 hours
  • Adults (18 to 64 years): 7 to 9 hours
  • Older adults (over 65 years): 7 to 8 hours

Now, for the causes of sleep deprivation, for which there are many. First, you have the group of people (we all know one) that consider sleep as wasted time, and so they deprive themselves of it on purpose so that they can get on with other tasks like work, entertainment, assignments for school, or just chilling out. It’s not healthy, and intentional sleep deprivation is most commonly seen in teenagers and young adults.

On the other hand, there are those who unintentionally deprive themselves of sleep because they have demanding lives. Much of the time this is due to a job that has unreasonable overtime, family obligations, or shift work – which is a big player in the causes of sleep deprivation.

Consistently going to bed late and getting up late can cause sleep loss, as can frequently waking up in the night. Waking up too early can cause sleep debt that leads to deprivation as it accumulates over time. Additionally, conditions like depression and anxiety can cause a person to be unable to sleep well, or even at all.

Medical conditions, such as obstructive sleep apnea and hormone imbalances can cause sleep loss. There are also chronic conditions like ME/CFS that cause an excess of oversleeping because the body is almost constantly fatigued, often leading to a vicious cycle.

Tomorrow, come back here for Chapter 5: Treatment of Sleep Deprivation and sign up for Alaska Sleep Clinic's blog.

New Call-to-action

Read More

Topics: sleep deprivation, circadian rhythm, losing sleep

Sleep Deprivation:Chapter 4

Posted by Joe Smith on Oct 15, 2018 6:00:00 AM

Chapter 4

Effects of Sleep Deprivation

The Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment - Yoo Health

Sleep deprivation can have a very negative effect on the mind and body, including the way in which it functions and processes information. It can prevent the body from boosting and building the immune system, and even stop it from producing more cytokines to fight infection. What this means is that it can take longer to recover from an illness or infection, but can also increase your risk of contracting a chronic illness.

It can also result in an increased risk of new and advanced respiratory diseases, which could prove problematic when combined with a lowered immune system. Sleep helps the heart vessels to heal and repair themselves, as well as ensuring that blood pressure and sugar levels are maintained, and that inflammation is controlled. By not sleeping enough, these processes are slowed, and the risk of cardiovascular disease is increased.

Body weight can also be affected by a lack of sleep, as the two hormones that control the feeling of hunger and fullness (leptin and ghrelin) are negatively impacted by sleep loss. It can also cause the release of insulin into the body, increasing fat and sugar storage for a higher risk of contracting type 2 diabetes.

Insufficient sleep can also affect hormone production, including growth hormones and testosterone in men. While it may suppress growth hormones, it also boosts the number of stress hormones being released, leading to feelings of worry as well as an increased level of panic.

It should also be noted that sleep deprivation has also played a key role in some of the biggest disasters we have seen, as well as accidents that happen every day. Both the 1979 and 1986 nuclear incidents were caused by sleep deprivation, and these are situations that cost lives.

Similarly, a lack of sleep is a massive public safety hazard on the road, and there are accidents every day. This is because drowsiness can cause a slow reaction time that is similar to when you are driving drunk. It is estimated that fatigue when driving is the cause of 100,000 car crashes and 1550 car accident deaths every year in the USA. It is a problem that is greatest amongst those who are under the age of 25.

Studies also show that sleep loss, or poor quality sleep, is related to accidents and injuries that are caused in the workplace. Employees who felt excessive daytime sleepiness had a significantly higher number of work accidents, and many of them were repeated. It should also be noted that they needed more sick days for each accident in order to recover as well as workers that were not sleep deprived.

Tomorrow, come back here for Chapter 5: The Causes of Sleep Deprivation and sign up for Alaska Sleep Clinic's blog.

New Call-to-action

Read More

Topics: sleep deprivation, losing sleep

Sleep Deprivation: Chapter 3

Posted by Joe Smith on Oct 14, 2018 12:30:00 PM

Chapter 3

Symptoms of Sleep Deprivation

There are a number of different symptoms that are associated with sleep deprivation, although the main (and ongoing) one is excessive sleepiness during the day. Here are some of the other main symptoms that you could be suffering from sleep loss:

  • Yawning frequently
  • Moodiness and irritability
  • Depression
  • Fatigue
  • Forgetfulness
  • Lapse in concentration
  • Difficulty with cognitive function
  • Impaired motor skills
  • Changes in appetite
  • Blurred vision
  • Disorientation
  • Paranoia and hallucinations
  • Headaches
  • Lack of motivation
  • Reduced sex drive
  • Pain in the body
  • Falling asleep unintentionally
  • Sleeping through alarms

Conditions sleep deprivation can increase the risk of:

  • High blood pressure
  • Heart attack
  • Obesity
  • Diabetes

If you think you have some or all of the symptoms of sleep deprivation, it is time to get your schedule back on track so that you can start leading a healthier and more rested life. Of course, if you are really struggling or just want some advice, speaking to your physician is always an excellent idea.

Tomorrow, come back here for Chapter 4: The Effects of Sleep Deprivation and sign up for Alaska Sleep Clinic's blog.

New Call-to-action

Read More

Topics: sleep deprivation

Sleep Deprivation: Chapter 2

Posted by Joe Smith on Oct 13, 2018 8:00:00 AM

Chapter 2

Sleep Deprivation in Teens and College Students

For many years, it has been argued that adolescents have different sleeping patterns from adults and children, but it has often been marked as laziness amongst teenagers by adults. However, numerous research has shown that teenagers do actually have a biological tendency to go to sleep as much as two hours later than adults, and that their sleep cycles differ as a result, and the push to fall asleep is a much slower one.

With things like evening activities and weekend events, the brain doesn’t think that it is nighttime until later, and so melatonin secretion is turned off later in the morning, making it harder for them to get up. Due to the way we want teenagers to function each day, their sleep cycle is disrupted, and they lose a lot of the deepest and most effective rest period.

It doesn’t help that teenagers and college students are expected to have so many commitments, which causes them a lot of pressure. Educational institutions are one of the biggest contributors to sleep deprivation because of the tight schedule they give their students. They are expected to complete assignments, get on with extra-curricular activities, and have to be accountable for all of this while also remaining competitive.

As a result, many students end up staying up too late completing assignments and don’t get the sleep required for proper function the next day. This leads to a vicious cycle, with increased deprivation that can lead to poor performance at school or college. As many as 50% of college students report daytime sleepiness, and 70% attain insufficient levels of sleep to function correctly.

If they do not get enough sleep, teenagers and college students are likely to find that their grades (and GPA) end up suffering, that their brains do not develop as well as they could, that their coordination is poor, and that they suffer from poor moods and even bouts of depression and rage. Getting enough sleep, on the other hand, can change all of this as well as boost memory, lower the risk of obesity, and even boost the immune system.

Teenagers should be getting a minimum of eight hours of sleep every night, but the preferred amount of time is ten. For college students, should get between seven and nine hours of sleep each night in order to function as well as possible in class and when completing assignments. Ideally, schools should change the times that classes start in order to help teenagers and college students perform better in class, as waking up later means waking up prepared for the day ahead.

Of course, there is also the case of poor sleep hygiene that can result in teenagers having sleep deprivation. The concept of good sleep hygiene includes avoiding caffeine before sleep, a quiet environment, and sticking carefully to a specific sleep schedule. Poor sleep hygiene practices that many teenagers carry out are as follows:

  • Drinking alcohol before sleep. This is because while it can help you to sleep faster, it disrupts the REM stage of sleep, which can cause a restless night and poor sleep quality overall.
  • Using technology before bed. The blue screen actually stops the production of melatonin, the hormone that controls your sleep cycle and circadian rhythm. This can lead to weight gain as well as insomnia.
  • Having too much during the day, or some before bed, can actually impact your sleep. Even consuming it six hours before bedtime can significantly reduce sleep quality, causing more instances of waking up in the night as well as general restlessness.

If anything, these examples show why it is so important for adolescents to get good sleep, and why they need to get enough. Of course, naps are a great way to boost your energy and combat sleep deprivation (as long as you do not have too many), but cognitive behavioral therapy can also be a great way to combat the issue.

Tomorrow, come back here for Chapter 3: The Symptoms of Sleep Deprivation and sign up for Alaska Sleep Clinic's blog.

New Call-to-action

Read More

Topics: sleep and children, teens

Subscribe to our Blog

Alaska Sleep Clinic's Blog

Our weekly updated blog aims to provide you with answers and information to all of your sleeping questions.

New Call-to-action
Got Sleep Troubles

New Call-to-action

New Call-to-action

 

Popular Articles

Posts by Topic

see all