Do you experience a case of Chronic Sleep Deprivation? If so, you know that sleep deprivation is no joke. Cumulative sleep debt can lead to weaknesses in every aspect of your life, and it can be challenging to address the cause. That remaining said there are actions you can take to deal with insomnia and make sure it doesn’t lead to more severe problems.
What is Chronic Sleep Disorder?
Put, chronic sleep deprivation means not getting enough sleep or sleeping too long. Chronic sleep deprivation may vary depending on its severity.
It can be primary or secondary, meaning it can be caused by oneself and by itself ( sleep deprivation or anxiety) or some other unrelated problem (medical condition).
How do you know if you are experiencing chronic sleep? If you have insomnia or work shifts, you may painfully see that you are not getting enough sleep. However, some people with undiagnosed sleep disorders may not know at the same time why sleep debt is the cause of their feelings.
Here are some signs that you may experience chronic sleep deprivation:
- Waking up doesn’t feel refreshing
- Lack of energy for daily tasks
- Feeling drowsy during the day
- Circles under dark eyes
- The trouble of concentrating
- Feeling angry
- Roll your window or lift the radio while driving your vehicle to stay awake
- Get out of your lane while driving
- Inability to keep your eyes open
- Bending the head
What causes chronic sleep deprivation? There are different potential causes, so not everyone who experiences it has the same underlying factors. Here are some common reasons:
- Life stress (marriage)
- Working conditions (overwork, work stress)
- Medical conditions
- Sleep disorders (sleep apnea)
- Mental health problems (bipolar disorder, depression, anxiety)
- Fatal familial insomnia (a neurological disorder that eventually results in death beyond the first stage of NREM; this causes panic, stress, panic, hallucinations, dementia, weight loss, and death in three years)
- School schedules (adolescents need to sleep later and stay up to date according to their physiology)
- Using too much caffeine in sleep
- Screen use is close to sleep
- Frustration or anxiety about not being able to sleep due to lack of sleep
The effects of chronic sleep loss are many. If you are dealing with this problem, it can have a far-reaching impact on different aspects of your life.
The physical effects of insomnia range from decreased daily activity to chronic health problems. Here are some of the impact:
- Risk of heart attack and stroke
- Increasing the risk of death
- Total fatigue
- Tremors in the hands
- Increases the risk of fibromyalgia
- Increased risk of seizures
- Increased appetite and weight gain (due to hormonal fluctuations)
- Muscle aches and pains
- Increased risk of type 2 diabetes mellitus
- Reduced libido
- Reduces fertility
Some of the most significant negative impact of sleep debt may not be visible to an outside observer, but can cause severe damage daily,
- Failure to stay awake
- Problems with the ability to think clearly
- Memory disorders
- False memories
- Increased stress hormone levels
- It can trigger insanity
- Depressive symptoms
- Symptoms similar to attention deficit hyperactivity disorder
- Trouble maintaining attention
- Information processing problems
Some of these effects may put you at higher risk if you are already dealing with a physical or mental health condition.Many of the results of sleep deprivation can have adverse secondary effects on your life, such as disrupting your relationship, affecting your judgment, and reducing your overall quality of life.
Generally, treatment for chronic insomnia involves treating the root cause or causes. For example, in the case of insomnia, treatment may include cognitive-behavioral therapy to deal with the anxiety disorder associated with sleep deprivation. Similarly, about sleep apnea, this condition is also treated.
Let’s face it
What does it take to cope with chronic insomnia? There are various strategies you can use if you want more sleep and recovery. Below you get started.
Improve sleep habits
Do you get enough sleep? Older adults 18 and older require 7 to 8 hours of sleep per day for optimal functioning. If you are not taking enough sleep, here are some tips to help you increase the odds of getting a good night’s sleep, better sleep and more rest:
- If you can’t get enough sleep during the week, go to bed at the weekend. When you are tired, go to sleep and sleep until you are naturally awake (without an alarm clock). This means sleeping about 10 hours a weekend.
- Avoid caffeine, alcohol and nicotine, especially during sleepy hours.
- Exercise regularly, but don’t exercise too close to sleep
- Hold a regular sleep schedule as often as likely (go to bed and get up at the same time every day)
- Use the bedroom only for sleeping and having sex (ie no computer, TV or other activity)
- Make sure your bedroom is cool and cool enough to be comfortable
- If you have trouble sleeping, try relaxation techniques that can help you calm down, such as guided meditation, guided demonstration, deep breathing, or progressive muscle relaxation.
- If you have sleeplessness, see a therapist for tips on how to calm your anxious mind to make it easier to fall asleep eventually.
- Keep a sleeping log or diary where you wake up every day, writing down your bedtime. This will help you find out if you are getting enough sleep and will help your doctor understand your sleep patterns if you need advice.
- Take a sleep study to assess whether you have a sleep disorder or a medical condition that affects your sleep.
- Avoid eating big before bedtime.
- Spend the day outdoors to make it easier to sleep at night.
- Relax and take a warm bath before bed.
- you take a short nap, try to limit them to 20 minutes or less so that they do not interfere with regular sleep patterns.
- If you are a workman, try to limit transfers, take a nap for lost sleep, and use daytime blocking screens if you need to sleep during rest periods.
- If you are struggling to stay awake while driving, stop and take a 15 to 20-minute nap. Also, as far as possible, avoid driving alone between midnight and 6 am.
Sleep deprivation and depression
We understand that sleep and mental health are intertwined, but it is worth mentioning a few more on the problem. First, it helps to understand precisely what happens when you sleep.
There are two types of sleep: Non REM sleep and REM sleep.
Throughout NonREM sleep, everything in your body relaxes. This is the time to restore your immune system. It is also known as slow-wave sleep.
Then, during REM sleep, your body stays as alert as to when you are up. Throughout REM sleep, you dream, and you discharge different neurotransmitters.
Every night, you go through three to five cycles every night.
What is interesting about this last point is that chronic sleep deprivation may actually act as an antidote to some people experiencing clinical depression.
We already know that people who experience a manic episode need less sleep as part of bipolar disorder.
So, what the researchers think is that in people with clinical depression, when REM sleep is disrupted, the mood is enhanced by increased serotonin, tryptophan, taurine. In other words, the concentration of these neurotransmitters is increasing instead of removing the brain. this effect can be attributed to the trend of the evening or later to fall asleep and to fall asleep later.
However, the risk of recurrence is high when using this “treatment”. The risk of recurrence may be reduced by using light therapy.
How to get more sleep
If you live with chronic insomnia, you know it can disrupt every aspect of your life. Though, that does not mean you have to live with this condition without relief. If you have not already, please go to your doctor and tell him or her about the symptoms you are experiencing. It is important to rule out medical reasons before exploring other options.
And there are many things you can do alone to deal with sleep problems. Make sure you follow best practices to get 8 hours of sleep.
Finally, know that you are not living alone with chronic sleep deprivation. Our world has changed and people are working on different schedules, clinging to technology and not having to worry about sleeping at night – it’s not just you. If your doctor has excluded any physical cause, speech therapy, such as cognitive-behavioral therapy, can help control your anxiety at night.
Some simple tips to get started include allocating “trouble time” so that you don’t have to deal with your problems at night but instead deal with them on time every day. Another tip is to keep a notebook beside the bed to help you deal with the problems and problems you may have. Then when you try to fall asleep, your mind won’t let them go.
A word from Very well
Have you made a plan to deal with your chronic deficit? It’s the best way to not only collect information but make sure you are actually working. At some point, it is important to sit alone or with your doctor to work out a plan of action that will consistently help you control your sleep deprivation.
Moreover, once you start to sleep better, you may find that you have more energy and feel better about dealing with daily problems. It may be sleeping longer than you think and it will only be caused by changes in your sleep, and you will eventually see a change in your daily waking hours.
What is your plan Be sure to write one while all of this information is fresh in your mind? Also, if you are looking to help a friend or family member, be sure to make notes on what you can do to help that person so that you will not forget the next time you see them.