The Sleep-Deprived Superpower: Calling Out The Need For Sleep

Sleep is an essential part of our lives, and disruptions to it can have severe consequences on our health and well-being. Insomnia, a condition affecting about 10% of the world's population, is characterised by trouble falling or staying asleep. It can be acute (short-term) or chronic (long-term), with the latter being known as insomnia disorder. While insomnia is usually not dangerous, it can lead to sleep deprivation, causing issues such as daytime sleepiness, high blood pressure, and an increased risk of conditions like Type 2 diabetes and psychosis. Sleep deprivation can also result from shift work, alcohol use, and poor sleep habits. To combat insomnia and improve sleep quality, individuals can practice good sleep hygiene, such as maintaining a consistent sleep schedule, limiting screen time, and avoiding caffeine and alcohol close to bedtime.

Insomnia: a medical condition affecting 10% of the world's population, causing disruptions to daily life

Insomnia is a sleep condition that affects around 10% of the world's population. It is characterised by difficulty falling or staying asleep, or getting enough good-quality sleep. While insomnia is usually not dangerous, it can cause significant disruptions to daily life and activities, including work performance and social routines.

People with insomnia may experience a range of symptoms, including feeling tired, unwell, or sleepy during the day. They may also have delayed responses and slower reaction times, such as when driving. Insomnia can also lead to trouble concentrating, confusion, and mood disruptions such as anxiety, depression, and irritability.

The causes of insomnia are not fully understood but are believed to involve various factors, including family history, brain activity differences, medical and mental health conditions, life circumstances, and sleep habits. Treatment options include lifestyle changes, developing good sleep habits, and medications.

Insomnia can be classified as acute (short-term) or chronic (long-term), lasting at least three months. It is considered a chronic condition when it occurs at least three times a week for a duration of at least three months and is not linked to other sleep disorders or substances.

Chronic insomnia is associated with an increased risk of developing certain conditions, including high blood pressure, obstructive sleep apnea, and psychosis. It is important to seek help from a healthcare provider if insomnia is causing significant distress or interfering with daily functioning.

Insomnia is a common but often neglected condition that can have serious long-term effects on health and well-being. It is important for individuals experiencing insomnia to consult with a healthcare provider for guidance and treatment options.

Sleep deprivation: a condition causing negative effects on the heart, circulatory system, metabolic system, immune system, nervous system, brain, and mental health

Sleep deprivation is a condition that can have negative effects on the heart, circulatory system, metabolic system, immune system, nervous system, brain, and mental health.

Sleep deprivation can cause negative effects on the heart and circulatory system by impairing crucial mechanisms that keep cardiovascular problems at bay. This can lead to an increased risk of atherosclerosis, a condition in which plaque builds up inside the arteries. Sleep deprivation can also cause inflammation, raise blood pressure, and increase the risk of cardiovascular diseases.

Sleep deprivation can negatively impact the metabolic system by impairing metabolism, causing weight gain, and increasing the risk of type 2 diabetes. It can also disrupt the hormones that control hunger, leading to overeating and a higher desire for high-calorie foods.

The immune system can also be negatively affected by sleep deprivation, leading to a chronic inflammatory state and an increased risk of infectious and inflammatory pathologies. This includes an increased risk of cancer, autoimmune diseases, and neurodegenerative diseases.

The nervous system and brain can also suffer from sleep deprivation, leading to sluggish brain cells and temporary mental lapses that affect memory and visual perception. Sleep deprivation can also impair the ability of neurons in the brain to encode information and translate visual input into conscious thought.

Finally, mental health can be negatively impacted by sleep deprivation, leading to increased anxiety, distress, and risk for mental health disorders such as depression, anxiety, and even suicidal ideation.

Bedtime procrastination: the act of going to bed later than planned, often due to smartphone usage, which can lead to fatigue and insufficient sleep

Bedtime procrastination is a psychological phenomenon where individuals needlessly and voluntarily delay going to bed, despite anticipating negative consequences. It is often caused by losing track of time or a desire to exert control over one's nighttime due to a perceived lack of control over daytime events. This phenomenon has been termed "revenge bedtime procrastination", which originated on the Chinese social media platform Weibo in 2014.

Bedtime procrastination is associated with shorter sleep duration, poor sleep quality, and higher fatigue during the day. It is influenced by human behaviour, with individuals engaging in more leisure and social activities close to bedtime. Problematic smartphone use is a direct cause of bedtime procrastination, with individuals finding it challenging to stop using their phones before sleep.

Research suggests that bedtime procrastination is linked to low self-regulation and increased stress. Individuals who stay up late report more symptoms of depression and anxiety, lower sleep quality, and a higher risk of insomnia. Additionally, bedtime procrastination can lead to sleep deprivation, resulting in slow thinking, low attention levels, bad memory, poor decision-making, stress, anxiety, and irritation.

To prevent bedtime procrastination, it is recommended to turn off electronic devices at least an hour before bed, take relaxing baths or showers, write down thoughts and experiences, maintain a regular sleep schedule, and set a bedtime routine.

Sleep hygiene: the habits and behaviours that support healthy sleep, including a consistent sleep schedule, limiting screen time, and avoiding caffeine and alcohol before bed

Sleep hygiene refers to the habits and behaviours that support healthy sleep. It's important because getting good sleep is crucial for your mental and physical health, as well as your overall quality of life. Your behaviours during the day – not just before bed – can affect how well you sleep.

Keep a consistent sleep schedule

Try to go to sleep and wake up at the same times every day, even on weekends. This reinforces your body's sleep cycle (your internal clock), making it easier to fall asleep and wake up. Sticking to a consistent schedule may also help reduce daytime sleepiness. Make sure your bedtime allows you to get 7 to 9 hours of sleep each night.

Create a relaxing bedtime routine

A relaxing bedtime routine helps you unwind and get ready for sleep. Keeping the routine consistent helps your body recognise that it's bedtime. The best time to start your routine is about 30 to 60 minutes before bed. Your routine can include whatever makes you feel most relaxed, as long as it doesn't involve blue light-emitting devices. Some ideas include taking a warm bath or shower, doing gentle stretches or yoga, meditating, listening to soothing music, or reading a book.

Turn off electronic devices before bed

Electronic devices like phones emit blue light, which can reduce melatonin levels in your body. Melatonin is a chemical that controls your sleep/wake cycle, and lower levels can make it harder to fall asleep. Devices that emit blue light can also keep your brain alert. Keeping your phone near your bed can disrupt your sleep, even if you're not aware of it.

Exercise regularly

As little as 30 minutes of aerobic exercise per day can improve your sleep quality and overall health. Exercising outside may increase the benefits, as exposure to natural light helps regulate your sleep cycle. Avoid exercising within a few hours of bedtime, as this can increase your energy levels and body temperature, making it harder to fall asleep.

Limit your caffeine intake

The effects of caffeine can last 3 to 7 hours. So, if you're consuming caffeine in the afternoon or evening, it may keep you awake and alert for longer than you'd like. While it's usually best to limit caffeine to the morning, remember that everyone has a different tolerance.

Make your sleep environment work for you

Most people sleep best in a cool, dark, comfortable, and quiet room. A bedroom temperature between 60 and 67°F (15.6 and 19.4°C) is optimal for most. Use earplugs or a white noise machine if you're a light sleeper or have noisy neighbours. If your room gets too much light, consider blackout curtains or an eye mask.

Use your bed only for sleep and sex

Using your bed only for sleep and sex helps strengthen your brain's association between your bed and sleep, making it easier to fall asleep. Reading may be relaxing, but books can be disruptive if they keep your brain alert. Try reading on the couch, then head to bed when you feel tired.

Go to bed only when you're tired

If you're not tired, avoid lying in bed tossing and turning. Instead, do a relaxing activity until you feel sleepy, then go to bed. If you don't fall asleep within 20 minutes, get up and do something calming until you're tired enough to try again.

Limit napping

Napping during the day can make it harder to fall asleep at night and may cause you to wake up during the night. If you do need to nap, avoid napping later in the afternoon.

Manage stress before bed

Thinking about things that worry you can keep you awake. To prevent this, write down your worries and to-do lists before bed to get them out of your head. Research suggests that a weighted blanket may help with anxiety and insomnia. Try meditation before bed to calm your mind.

Limit large meals, alcohol, and nicotine before bed

Eating a large meal before bed may negatively affect your sleep quality and cause acid reflux symptoms, keeping you awake. Alcohol and nicotine can also worsen your sleep quality, especially if consumed close to bedtime.

Sleep-inducing medications: prescription and non-prescription drugs that can help with falling and staying asleep, such as sedatives, hypnotics, and antidepressants

Sleep-inducing medications, also known as sleeping pills, are available over the counter and by prescription. They can help with falling and staying asleep, but it's important to use them cautiously and often in combination with good sleep practices and behavioural treatments.

Over-the-counter sleep aids often contain antihistamines, which can make you drowsy. Natural supplements such as melatonin and valerian can also be purchased without a prescription. Melatonin is a hormone that promotes sleep, while valerian is an herb that aids relaxation. However, it's important to check with a healthcare provider before taking these, as they can interfere with other medications.

Prescription sleeping pills are stronger and should only be used short-term due to the risk of dependence and addiction. Benzodiazepines (benzos) and Z-drugs like zolpidem (Ambien) and eszopiclone (Lunesta) are commonly prescribed. Benzodiazepines stimulate a chemical in the brain called GABA, leading to sedation, muscle relaxation, and reduced anxiety. Z-drugs work by slowing down brain activity.

Other prescription drugs used to treat sleep disorders include anti-Parkinsonian drugs, non-benzodiazepine hypnotics, melatonin receptor stimulators, anticonvulsants, antinarcoleptics, antidepressants or antianxiety medications, and orexin receptor antagonists.

While sleep-inducing medications can be effective, they also come with side effects and risks. Common side effects include constipation, digestive problems, and worsened snoring and sleep apnea. Long-term use can lead to dependence and rebound insomnia when discontinuing the medication. Additionally, certain prescription sleep medicines may cause parasomnia, leading to dangerous behaviours while still mostly asleep, such as sleepwalking, eating, or driving.

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