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The causes effects and previous solutions of sleep deprivation

It can have the following impact: Not getting enough sleep prevents the body from strengthening the immune system and producing more cytokines to fight infection. This can mean a person can take longer to recover from illness as well as having an increased risk of chronic illness. Sleep deprivation can also result in an increased risk of new and advanced respiratory diseases. A lack of sleep can affect body weight. Two hormones in the body, leptin and ghrelin, control feelings of hunger and satiety, or fullness.

The levels of these hormones are affected by sleep.

Common Causes, Effects, and Solutions to Sleep Deprivation in Children

Sleep deprivation also causes the release of insulinwhich leads to increased fat storage and a higher risk of type 2 diabetes. Sleep helps the heart vessels to heal and rebuild as well as affecting processes that maintain blood pressure and sugar levels as well as inflammation control.

Not sleeping enough increases the risk of cardiovascular disease. Insufficient sleep can affect hormone productionincluding growth hormones and testosterone in men. Causes Sleep deprivation occurs when someone does not get a healthy amount of sleep. Newborns 0 to 3 months: This intentional sleep deprivation is most likely to be seen in teenagers and young adults.

Others may unintentionally not get enough sleep because of shift work, family obligations, or demanding jobs. Consistent sleep-wake patterns of going to bed late, frequent nighttime arousals, or waking up early can lead to sleep deprivation and the accumulation of sleep debt. Additional causes of sleep deprivation include medical problems such as depressionobstructive sleep apneahormone imbalances, and other chronic illnesses.

Treatment Treatment is only required when a person physically cannot get the causes effects and previous solutions of sleep deprivation sleep, due to either physical or psychological difficulties. A therapist or sleep specialist will be able to offer guidance and coping techniques for reaching a restful state and sleeping. There are two main avenues of treatment for sleep deprivation: Behavioral and cognitive measures and medications. Behavioral and cognitive treatments There are a number of effective methods to enhance sleep that do not require medication, including: Progressive muscle relaxation involving tensing and untensing different muscles in the body to help calm the body.

Meditation techniques, mindfulness training, breathing exercises, and guided imagery can also help in this area. Audio recordings are available that can help a person fall asleep at night.

  • Write down each day how many hours sleep you have, how many times per night you wake up, how rested you feel after waking up, and any feelings of sleepiness you experience during the day;
  • The effect of sleep restriction on neurobehavioural functioning in normally developing children and adolescents;
  • In summary, sleep deprivation is common and has many effects on children, including daytime dysfunction with negative effects in school, sports, and overall health;
  • Despite trying some these techniques, Judith Kotz admits they've never sustained them longer than two weeks;
  • This may be an important factor in consideration of how much sleep is right for each child.

This involves controlling pre-bedtime activities and surroundings to moderate the sleeping pattern. For example, a person controlling their stimulus would spend time in bed only when they feel sleepy, which controls the association between being in bed and feeling ready to sleep. Cognitive behavioral therapy CBT: This is a type of therapy designed to help people understand and change the thought patterns behind certain behaviors. It can challenge beliefs that may not be healthy and promote rational, positive thought.

CBT can help a person to develop a healthier sleeping pattern. Medications When non-medicinal treatment is not effective, drugs are available that can help induce sleep. Some are available over-the-counter OTCand some are only available with a valid prescription. There is a wide range of available options, including benzodiazepines, non-benzodiazepine hypnotics, and melatonin receptor antagonists. However, some people form a dependency on sleeping medications.

It is important to limit the dosage and try to use non-medicinal measures where possible. Home management The good news is that most of the negative effects of sleep deprivation reverse when sufficient sleep is obtained. The treatment for sleep deprivation is to satisfy the biological sleep need, prevent deprivation and "pay back" accumulated sleep debt.

If you cannot get to sleep, experts recommend carrying out an activity such as reading until you feel sleepy. Some suggestions for good sleep habits include: For example, if you need 7 hours of sleep nightly to feel awake and alert and only get 5 hours, you have the causes effects and previous solutions of sleep deprivation sleep debt of 2 hours.

If you continue that pattern for five nights, you have an accumulated sleep debt of 10 hours. The only way to erase a sleep debt is to get more sleep.

  • There is no substitute for restorative sleep;
  • Two hormones in the body, leptin and ghrelin, control feelings of hunger and satiety, or fullness;
  • Microsleeps will continue to occur despite an individual's forced attempt to stay awake, and because of this inbuilt sleep mechanism, it is extremely difficult for an individual to remain awake for more than 48 hours straight;
  • It can be thought of as not enough quantity of sleep and not enough quality of sleep.

Depending on the scale of the sleep debt, it may take some time to recover fully. However, the positive effects of paying this debt off will be felt quickly.

What's to know about sleep deprivation?

To pay back a sleep debt, it is necessary to start getting the sleep you need, plus an additional hour or so per night, until the debt is paid. Afterwards, the required amount of sleep can be resumed without the additional hour. Even if the sleep debt is hundreds or even thousands of hours, it can still be successfully reconciled with a conscious effort to restructure obligations, and allowing sufficient time off to recover.

You will know you have paid back your sleep debt when you wake up feeling refreshed, and you do not feel excessively drowsy during the day.

If sleep deprivation is ongoing, and negative symptoms persist despite practicing good sleep hygiene measures, consultation with a healthcare provider is recommended. Diagnosis It is important when diagnosing sleep deprivation to identify an ongoing cycle of poor sleep. The first step for recognizing a sleep problem is to keep a written sleep history in a sleep log. Write down each day how many hours sleep you have, how many times per night you wake up, how rested you feel after waking up, and any feelings of sleepiness you experience during the day.

If you have a partner, it may be worth asking them to note any snoring, gasping, or limb-jerking, as a doctor may also ask about this. It will then be possible to present this information to any doctor you visit in a meaningful way. Sleep specialists can also identify a pattern using a polysomnogram, or sleep study.

This is carried out in a sleep laboratory. Electrodes are placed at various points on the body, including the scalp and face. The person with suspected sleep deprivation will sleep overnight at a sleep clinic, and these monitors will measure breathing, the causes effects and previous solutions of sleep deprivation, heart rate and rhythm, muscle activity, and brain and eye movements during sleep. Especially in those who wilfully sleep too little, diagnosis can be as simple as recognizing that you do not get enough sleep and deciding to make changes.

Complications Shift work and demanding jobs can lead to sleep deprivation over time.

The dangers of sleep deprivation in teenagers – and the solutions

Sleep deprivation weakens the ability of the part of the brain that handles reasoning, known as the prefrontal cortex, to control the emotional part, the amygdala. This leads to the abnormal processing of emotions. Sleep also appears to be necessary to prepare the brain for learning.

When the brain is deprived of sleep, it is difficult to concentrate and form new memories. When we stay awake all night or significantly cut sleep short, the body does not release the hormones necessary to regulate growth and appetite, and instead forms an overabundance of stress chemicals, such as norepinephrine and cortisol.

Research suggests shorter sleep durations may be a predictor of weight gain in adults and children. Each 1 hour reduction in sleep time per day is associated with an increase of 0.

These changes result in an increased risk for hypertensiondiabetesobesity, heart attackand stroke in the sleep-deprived individual. Sleep loss can have a profound impact on both emotional function and normal thinking abilities in healthy individuals, resulting in: Many of these deficits remain even when alertness is sustained with stimulants such as caffeine.

Finally, sleep-deprived individuals score higher on clinical scales measuring depression, anxietyand paranoia. Increased risk of accidents After around 16 hours of staying awake, the body attempts to balance the need for sleep. If a person does not get enough sleep, the brain obtains sleep through short sleep attacks called microsleeps.

  1. While several definitions for optimal sleep have been proposed, it is important to find the right amount of sleep each individual child needs to be fully awake and to participate in normal daily activities at his or her highest ability.
  2. Children who slept 5 to 7 hours per night had the highest injury rates and those who slept at least 9 hours per night had the lowest injury rates. The reverse of this, is in fact true.
  3. J Clin Sleep Med.
  4. The person with suspected sleep deprivation will sleep overnight at a sleep clinic, and these monitors will measure breathing, blood, heart rate and rhythm, muscle activity, and brain and eye movements during sleep. The first step for recognizing a sleep problem is to keep a written sleep history in a sleep log.

This is an uncontrollable brain response that renders a person unable to process environmental stimulation and sensory information for a brief amount of time.

A person's eyes often remain open during microsleeps, but they are essentially "zoned out.

Sleep disorders: causes, effects, and solutions.

Microsleeps will continue to occur despite an individual's forced attempt to stay awake, and because of this inbuilt sleep mechanism, it is extremely difficult for an individual to remain awake for more than 48 hours straight.

Prevention Sleep deprivation can be linked to serious accidents and poor job or school performances. It can substantially lower an individual's overall quality of life. Lack of sleep disrupts the brain's ability to balance emotions and thinking abilities, lowers the body's natural defenses, and increases the chances of developing chronic medical problems. While the occasional poor night's sleep is not a serious problem in itself, persistent sleep deprivation can be. There is no substitute for restorative sleep.

A certain amount of care should be taken to prevent ongoing sleep deprivation in individuals of all ages.