Sleep Deprivation: A Battle Against Myself

Don't Let Me Sleep is a song by Shana Cleveland, from her 2019 album *Night of the Worm Moon*. The song is a departure from the garage pop style of her previous work with the band La Luz, instead embracing a softer, dreamier sound. Cleveland is a singer, songwriter, guitarist, and visual artist known for her work in indie surf band La Luz, as well as her solo folk-oriented material. Don't Let Me Sleep has a late-night vibe and spectral calm, with an accompanying music video centred on an extraterrestrial concept.

Stress and anxiety

Sleep anxiety is a feeling of stress or fear about going to sleep. It is a common problem, with anxiety being the most prevalent mental health disorder in the United States, affecting around 40 million people. Sleep anxiety can cause a range of emotional and physical symptoms, including a sense of impending doom, inability to concentrate, and physical anxiety symptoms such as rapid breathing and heartbeat.

To manage sleep anxiety and improve sleep quality, it is essential to practice good sleep hygiene and seek professional help if needed. This includes maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and avoiding stimulants before sleep. Cognitive-behavioral therapy and relaxation techniques are also effective treatments for sleep anxiety and anxiety disorders.

• Meditate: Focus on slow, deep breathing and visualize calming environments.
• Exercise regularly: Yoga, in particular, can be beneficial for reducing anxiety and improving mood.
• Prioritize tasks: Manage your time effectively and break large tasks into smaller, more manageable ones.
• Listen to soft, calming music: This can help lower blood pressure and promote relaxation.
• Get adequate sleep: Aim for 7-9 hours of uninterrupted sleep each night.
• Establish a relaxing bedtime routine: Avoid stimulants and screens before bed, opting for reading, soft music, or meditation instead.
• Maintain a cool, dark, and quiet bedroom: Use a fan to block out noise if needed.
• Limit workouts to mornings and afternoons: Avoid strenuous exercise close to bedtime.
• Avoid looking at the clock: This can reduce middle-of-the-night anxiety.

Sleep disorders

There are more than 80 different types of sleep disorders, with insomnia being the most common. Insomnia involves difficulty falling or staying asleep and affects about one-third of adults. To be diagnosed with insomnia disorder, these sleep difficulties must occur at least three nights a week for at least three months and cause significant distress or problems in daily functioning.

Other common sleep-wake disorders include:

• Obstructive sleep apnea, which involves repeated breathing interruptions during sleep, causing snoring, gasping, or pauses in breathing. This disorder leads to daytime sleepiness and fatigue and is more prevalent among men, older adults, and certain racial and ethnic groups.
• Parasomnias, which involve acting in unusual ways while falling asleep, sleeping, or waking from sleep, such as walking, talking, or eating.
• Narcolepsy, a rare disorder that causes extreme daytime sleepiness and sudden loss of muscle tone triggered by emotions like laughter.
• Restless leg syndrome (RLS), which involves an urge to move one's legs accompanied by uncomfortable sensations like tingling or prickling.
• Circadian rhythm sleep-wake disorders, where a person's sleep-wake cycles become misaligned with the external light-darkness cycle, resulting in ongoing sleep problems and extreme daytime sleepiness.

Lifestyle habits

Irregular Sleep Schedule

Maintaining a consistent sleep schedule is crucial for promoting healthy sleep. Going to bed and waking up at different times each day can disrupt your body's natural sleep-wake cycle, making it difficult to fall and stay asleep. Aim to go to bed and wake up at the same time every day, even on weekends, to regulate your body's internal clock.

Daytime Napping

While napping during the day may seem harmless, it can interfere with your nighttime sleep, especially if you're struggling with insomnia. Long or late afternoon naps can reduce your sleep drive at night, making it harder to fall asleep when you need to. If you must nap during the day, try to limit it to 20-30 minutes and avoid napping too close to bedtime.

Electronic Device Usage

The use of electronic devices, such as laptops, cellphones, and tablets, before bed can negatively impact your sleep. The blue light emitted by these devices suppresses the production of melatonin, a hormone that regulates sleep. Additionally, the stimulating content and mental engagement associated with these devices can make it harder for your brain to wind down and prepare for sleep. It is advisable to avoid screen time at least an hour before bedtime.

Sleep Environment

A bedroom that is noisy, too bright, or uncomfortable can hinder your ability to fall and stay asleep. Ensure your bedroom is dark, quiet, and maintained at a comfortable temperature. Consider using blackout curtains, earplugs, or a white noise machine to create a more sleep-conducive environment.

Substance Use

The consumption of certain substances, such as caffeine, nicotine, and alcohol, can disrupt your sleep. Caffeine and nicotine are stimulants that can keep your mind and body alert, making it challenging to relax and fall asleep. Alcohol, on the other hand, may help you fall asleep initially but can disrupt your sleep later in the night, causing wakefulness and fragmented sleep. It is best to limit or avoid these substances, especially close to bedtime, to improve your sleep quality.

Dietary Habits

What and when you eat can also impact your sleep. Eating a heavy meal or spicy foods too close to bedtime can lead to digestive issues and discomfort, making it difficult to sleep. Additionally, consuming too much liquid before bed can result in frequent nighttime urination, disrupting your sleep. It is recommended to finish dinner at least two to three hours before bedtime and limit fluid intake to prevent interrupted sleep.

Medication and substance use

Military organisations have long relied on medication and substances to keep their pilots alert during long missions. During World War II, the German Luftwaffe used methamphetamine, known as "pilot's salt", to combat pilot fatigue. In more recent times, dextroamphetamine was widely used by fighter pilots during the Gulf War in 1990-91.

Today, the US military uses a similar stimulant, modafinil, which was originally developed to treat narcolepsy in the 1970s. Modafinil has been shown to improve alertness and vigilance, and can keep people awake for up to 64 hours. It is also associated with improved cognitive performance, including spatial planning, pattern recognition, and working memory. However, side effects can include sweating, headaches, and hallucinations, and the drug can be addictive.

For those seeking a legal, over-the-counter option to stay awake, there are medications like Stay Awake, which contains caffeine. These should only be used occasionally and are not suitable for children under 12 or adults under 18. Side effects are rare but can include dizziness, nervousness, agitation, tremors, and an irregular heartbeat. Caffeine-based medications should not be used as a substitute for sleep and can cause withdrawal symptoms if stopped abruptly.

Physical and mental health conditions

Sleep is crucial for maintaining good physical and mental health. However, a bidirectional relationship exists between sleep and mental health, where sleep problems may be both a cause and a consequence of mental health issues.

Mental Health Conditions

Research has found that sleep disturbances can exacerbate the symptoms of various mental health conditions, including depression, anxiety, bipolar disorder, and post-traumatic stress disorder (PTSD). For instance, individuals with bipolar disorder experience changes in their sleep patterns depending on their emotional state. During manic periods, they tend to feel less need for sleep, while during depressive periods, they may sleep excessively. Similarly, people with PTSD frequently relive negative events, suffer from nightmares, and experience a constant state of alertness, all of which disrupt their sleep.

Additionally, sleep problems can trigger the onset of certain psychological conditions. For example, insomnia doubles the risk of developing depression compared to those without sleep issues. Sleep deprivation can also lead to increased levels of anger and aggression due to the brain's inability to suppress the reactivity of the amygdala, the emotional center of the brain.

Physical Health Conditions

Lack of sleep is associated with several unfavorable health consequences, including an increased risk of heart disease and type 2 diabetes. Obstructive sleep apnea (OSA), a sleep disorder characterized by pauses in breathing and reduced oxygen levels, is more prevalent in people with psychiatric conditions. OSA further contributes to physical health issues and increases the risk of severe mental distress.

In summary, addressing sleep problems is essential for maintaining physical and mental health. By improving sleep quality and treating underlying conditions, individuals can reduce their risk of developing various physical and mental health disorders.

Frequently asked questions