Sleep Deprivation: My Personal Battle Against Insomnia

Sleep is a basic human need, as important as eating, drinking, and breathing. Most adults need 7 or more hours of good-quality sleep each night. However, about 1 in 3 adults in the United States report not getting enough rest or sleep every day. Sleep deprivation can have far-reaching consequences, from weight gain to a weakened immune system. It can also lead to serious health problems such as obesity, high blood pressure, heart disease, diabetes, and depression. In this article, we will explore the reasons why so many people are not getting enough sleep and the steps that can be taken to address this issue.

Poor sleep habits

Mental Impairment

Sleep deprivation can leave you feeling less alert and struggling to focus. Your reaction times become slower, logical reasoning worsens, and you may find it harder to perform tasks such as reading complex sentences or doing simple math. These changes can occur even after a single night of insufficient sleep.

Mood Changes

Not getting enough sleep can increase the likelihood of experiencing symptoms of anxiety and depression. You may find yourself in a bad mood, having less interest in social activities or sex, and making poor judgments. Sleep deprivation can also lead to mood swings, irritability, and agitation.

Microsleep and Tiredness

Microsleep episodes are brief periods of sleep that can last from a few to several seconds. They occur when you are extremely tired and can be dangerous if they happen while driving or operating heavy machinery. Sleep deprivation increases the likelihood of microsleep episodes during the day.

Health Problems

Accidents and Errors

The mental impairment and microsleep caused by sleep deprivation increase the risk of accidents and errors. You are more likely to be involved in car crashes, make mistakes at work, or suffer from injuries due to reduced coordination and increased clumsiness.

Appearance and Skin Health

Sleep deprivation can also affect your appearance. It can cause dark under-eye circles, wrinkles, and uneven skin tone. A lack of sleep can also increase cortisol levels, which can break down collagen, leading to more wrinkles and a decrease in skin elasticity.

It is important to prioritize sleep and maintain a consistent sleep schedule to avoid the negative consequences of poor sleep habits.

Sleep disorders

Insomnia

Insomnia is a sleep disorder characterised by the inability to fall asleep and stay asleep. People with insomnia have ample opportunity to sleep but struggle to fall asleep, stay asleep, or both. Insomnia can lead to fatigue, low energy, and excessive sleepiness during the day. It can also cause mood changes, including irritability, anxiety, and depression.

Sleep Apnea

Sleep apnea is a breathing disorder in which breathing stops for 10 seconds or more during sleep. This can cause the person to wake up frequently and interrupt their normal sleep cycle. Obstructive sleep apnea can be managed with a continuous positive airway pressure (CPAP) machine.

Restless Leg Syndrome (RLS)

RLS is characterised by a tingling or prickly sensation in the legs, along with a powerful urge to move them. This can disrupt sleep and cause daytime fatigue and sleepiness.

Hypersomnia

Hypersomnia is the inability to stay awake during the day. It includes narcolepsy, which causes extreme daytime sleepiness. People with hypersomnia may find themselves sleeping longer on their days off or vacations, indicating they aren't getting enough sleep regularly.

Circadian Rhythm Disorders

Circadian rhythm disorders are problems with the sleep-wake cycle, making it difficult to fall asleep and wake up at the right times. Shift work, for example, can alter our natural circadian rhythms and lead to sleep deprivation.

Parasomnia

Parasomnia involves acting in unusual ways while falling asleep, sleeping, or waking up, such as walking, talking, or eating. It can include vivid, dream-like experiences and episodes of sudden muscle weakness.

Ageing

Circadian rhythms are 24-hour daily cycles that influence when we feel tired and alert. As we age, our body's internal clock, known as the suprachiasmatic nucleus (SCN), deteriorates in function, disrupting our circadian rhythms. This can cause older adults to feel tired earlier in the afternoon and wake up earlier in the morning. The production of other hormones, such as cortisol, may also be affected by ageing, leading to an increased risk of insomnia and other sleep disorders.

Additionally, older adults may experience more pain and discomfort, which can make it difficult to fall asleep and stay asleep throughout the night. They may also be more likely to experience sleep disturbances due to lifestyle changes, such as retirement, loss of independence, and social isolation, which can increase stress and anxiety.

It is important to note that older adults still require the same amount of sleep as younger adults, which is typically 7 to 9 hours each night. However, they may need to take extra measures to improve their sleep hygiene and develop healthy habits to encourage better sleep. This includes maintaining a regular sleep schedule, avoiding naps late in the day, reducing exposure to blue light before bed, and exercising regularly.

Illness

Sleep deprivation can be caused by a variety of illnesses, both short-term and chronic.

Short-term illnesses that can cause sleep loss include the common cold and the flu. The impact of these illnesses on sleep can be twofold: the illness itself can make it difficult to sleep, and the lack of sleep can, in turn, weaken the immune system, making it more difficult to recover from the illness.

Sleep loss can also be caused by mental health issues. For example, depression can cause insomnia, and insomnia can, in turn, worsen depression. This creates a cycle that can be difficult to break. Other mental health issues that can cause sleep loss include post-traumatic stress disorder (PTSD) and somniphobia (fear of sleep).

Chronic illnesses that can cause sleep loss include:

• Sleep apnea
• Degenerative brain disorders such as Alzheimer's disease or Parkinson's disease
• Restless leg syndrome
• Bruxism (teeth grinding)
• Chronic pain
• Anxiety and depressive disorders
• Nocturia (frequently waking up at night to urinate)
• Diabetes
• Substance abuse
• Obstructive sleep apnea
• Nasal congestion
• Snoring
• Insomnia
• Parasomnias (disruptive sleep disorders) such as night terrors, sleep paralysis, and sleepwalking

Additionally, sleep deprivation has been linked to an increased risk of developing certain chronic conditions, including:

• High blood pressure (hypertension)
• Obstructive sleep apnea
• Conditions that involve psychosis
• Cardiometabolic conditions such as obesity, high cholesterol, diabetes, and hypertension
• Heart disease
• Kidney disease
• Stroke
• Obesity
• Depression

Stress

During stressful periods, it is important to focus on wellness and lifestyle factors to improve sleep. A healthy diet and exercise can encourage better sleep, while mindfulness practices such as meditation, calming music, guided relaxation, self-reflection, and deep breathing techniques can boost mental health.

However, stress and sleep can create a vicious cycle, where a lack of sleep leads to higher stress levels, which in turn can make it even harder to sleep. This can have a detrimental effect on your overall health and well-being.

Additionally, stress and sleep deprivation can cause higher levels of the stress hormone, cortisol, which can break down collagen, leading to wrinkles and other signs of ageing.

To break the cycle, it is important to establish a healthy sleep routine. This includes going to bed and waking up at the same time each day, avoiding naps during the day, and spending time outside, as sunlight helps strengthen the circadian rhythms that regulate your sleep-wake cycle.

Frequently asked questions