A study with the US Center for Disease Control and Prevention found about 7 to 19 percent of adults are not getting enough sleep This equates to 50 to 70 million Americans having chronic sleep disorders A large issue stemming from a lack of sleep is sleep deprivation
What is Sleep Deprivation
The National Heart Lung and Blood Institute defines sleep deprivation as a condition that occurs if you dont get enough sleep however it is more broad of a category having to do with one or more of the following
You dont get enough sleep sleep deprivation
You sleep at the wrong time of day where your body is out of sync with your internal clock
You dont sleep well for what your body needs andor
You have a sleep disorder that prevents you from getting enough sleep or causes poor quality sleep like sleep apnea
Like breathing sleeping is a basic need for the body foundational for the well being of your entire physiological make up With little sleep health problems can occur that can affect productivity concentration or physical ailments
Signs You are At Risk for Sleep Deprivation
Working long hours or multiple jobs creating little time for a normal sleep schedule
Making lifestyle choices that negatively affect a consistent sleep schedule which could include abusing alcohol or drugs or not leaving enough time for sleep
Scheduling that conflicts with internal body clocks like shift workers teenagers work travel or first responders such as a nurse andor
Discovering a medical condition that prevents sleeping well such as anxiety sleep disorders or anxiety
Being deprived of sleep affects more than your own self it affects all aspects of your life School work relationships and driving all can become affected from a lack of sleep
Sleep Deprivations Effects Include
accidents due to drowsy driving or clumsiness
mood swings that can lead to anxiety or depression
long or short term memory could be affected by not allowing your brain to rest
thinking or concentrating at work or in the classroom
a weakened immunity producing a virus such as the cold or the flu
health conditions like high blood pressure or a risk for diabetes andor
weight gain due to a chemical imbalance in the brain
If you find yourself dozing off while reading watching tv talking to someone sitting in the classroom or
in traffic sleep deprivation may be the reason The best course of action is to start journaling when you find yourself falling asleep or dozing off Many people report an improved mood and a better memory greater mindfulness and reduced stress At the same time research has shown journaling to reduce symptoms in cancer patients and improve patient health after a heart attack
What to Track for Your Doctor
Wake up and bedtime
The last time and meal you last ate
The season and room temperature
How tired you were at work
The last drink you took water caffeine
Any medications you took
Time of day and amount of exercise during the day
If you do not know where to start writing prompts can be a good place to start if you are stuck For example
I cant sleep because Im worried about
Today I felt
In life right now I feel
I cant sleep because tomorrow I have to
I cant sleep because Im thinking about how to fix
I cant sleep because Im mad about
I wish I would have today
I cant sleep because I have an idea about
If you have never been diagnosed or seen a doctor over your sleep deprivation consider contacting The Alaska Sleep Clinic for a free 10 minute phone call with a sleep educator who can help determine if a sleep study is necessary or if a consultation with our sleep specialist needs to be scheduled
