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Introduction 4
How much sleep do I need: 5
Paying off the sleep debt 7
Naps. 8
Who is at risk for Sleep Deficiency & Sleep Deprivation. 8
Sleep Deprivation Symptoms: 9
Signs of drowsy driving— 11
Signs that You’re Sleep Deprived: 16
Treatments for Insomnia & Sleep Deprivation: 22
Non-Medicinal Sleep Deprivation Techniques: 22
Other Non-Medicinal (Sleep Hacks) Treatments. 24
Herbal Teas - The 6 Best Bedtime Teas That Help You Sleep 24
Prescription & OTC Medications 29
References: 30
Copyright 33
Introduction
Sleep Deprivation Defined: Sleep deprivation is a sufficient lack of restorative
sleep over a cumulative period so as to cause physical or psychiatric symptoms and
affect routine performances of tasks. In short, you don’t get enough sleep to feel
refreshed and alert.
The two basic types of sleep are rapid eye movement (REM) and non-REM.
Non-REM sleep includes what is commonly known as deep sleep or slow wave
sleep. Dreaming typically occurs during REM sleep. Generally, non-REM and
REM sleep occur in a regular pattern of 3–5 cycles each night.
Your ability to function and feel well while you're awake depends on whether
you're getting enough total sleep and enough of each type of sleep. It also depends
on whether you're sleeping at a time when your body is prepared and ready to
sleep.
You have an internal "body clock" that controls when you're awake and when your
body is ready for sleep. This clock typically follows a 24-hour repeating rhythm
(called the circadian rhythm). The rhythm affects every cell, tissue, and organ in
your body and how they work.
The amount of melatonin in your bloodstream peaks as the evening wears on.
Researchers believe this peak is an important part of preparing your body for sleep.
Exposure to bright artificial light in the late evening can disrupt this process,
making it hard to fall asleep. Examples of bright artificial light include the light
from a TV screen, computer screen, or a very bright alarm clock.
If you aren't getting enough sleep, are sleeping at the wrong times, or have poor
quality sleep, you'll probably feel very tired during the day.
As part of a health survey for the Centers for Disease Control and Prevention,
about 7–19 percent of adults in the United States reported not getting enough rest
or sleep every day.
Nearly 40 percent of adults report falling asleep during the day without meaning to
at least once a month. Sleep deprivation afflicts approximately 50 to 70 million
Americans having chronic (ongoing) sleep disorders.
Sleep needs are individual, and change as you age. However, is 5 hours of sleep
enough…probably not. Newborns, for example, need a total of 14 to 17 hours of
sleep a day. Infants need 12 to 15 hours a day, and teens need 8 to 10 hours.
Children and teens need even more. And despite the notion that our sleep needs
decrease with age, most older people (over age 64) still need at least 7 hours of
sleep.
Do women need more sleep than men? Yes, according to Dr. Jim Horne, Britain's
leading expert in sleep science. In an article published in the Daily Mail, Horne
explained that on average women need 20 more minutes of sleep than men. He
further stated that women tend to multi-task and use more of their actual brain than
men leading to a greater need for sleep. Essentially, the more you use your brain
during the day, the more it needs restful sleep.
The Centers for Disease Control and Prevention, which requested and helped
support the development of the current sleep recommendations, has called not
getting enough sleep a public health epidemic.
Among the most common sleep disorders are insomnia and obstructive sleep
apnea, which causes people to stop breathing intermittently throughout the night.
About 10% of adults have chronic insomnia; obstructive sleep apnea affects an
estimated 24% of men and 9% of women.
Obstructive sleep apnea in particular can take a toll in many ways beyond just
shortening the amount of sleep you get. The condition can increase blood pressure
(separately from the effect of not getting enough sleep), deprive the body of
oxygen, cause irregular heartbeat and make the blood more sticky, all of which can
increase the risk of heart disease and stroke.
It's important to pay attention to your own individual needs by determining how
you feel on different amounts of sleep.
The only way to erase a sleep debt is to get more sleep. 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. There is controversy about whether you can
effectively pay off (wipe-out) sleep debt. Some doctors and sleep scientists don’t
believe it is possible especially as it accumulates to larger amounts.
Naps.
Leonardo DaVinci purportedly survived on 15minute cat naps taken every four
hours his entire adult life, and he was certainly capable of intense focus,
concentration and memory. So if you are able to nap several times during the day,
this method tends to lessen the actual single-session sleep your body requires.
However, if you have trouble falling asleep at night, limit naps or take them earlier
in the afternoon. Adults should nap for no more than 20 minutes. Note that naps
(sleep) are different from meditation.
● Have limited time available for sleep, such as caregivers or people working long hours or
more than one job.
● Have schedules that conflict with their internal body clocks, such as shift workers, first
responders, teens who have early school schedules, or people who must travel for work
● Make lifestyle choices that prevent them from getting enough sleep, such as taking
medicine to stay awake, abusing alcohol or drugs, or not leaving enough time for sleep
● Have medical conditions or take medicines that interfere with sleep, such as Parkinson’s
Disease. https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
Sleep Deprivation Symptoms:
(Any subjective evidence of disease is a symptom. Conversely, a sign is objective.
For example, blood coming out a nostril is a sign; it is apparent to the patient,
physician, and others. Anxiety, low back pain, and fatigue are all symptoms since
only the patient can perceive them. Some symptoms are also signs but we will try
to keep them separate to ease your understanding).
● Depression.
A lack of sufficient quality sleep can lead to depression. If sleepless nights are a
regular depression may result. Unfortunately, it can also create a vicious circle as
depression can itself lead to sleepless nights, feeding back into the problem. People
with chronic insomnia often have anxiety and an increased risk of suicide.
Interestingly, there have been studies that show sleep restriction might have
potential when it comes to treating depression. We know that people suffering
from depression experience earlier incidences of REM sleep plus increased rapid
eye movements; and monitoring a patient’s EEG and waking them during bouts of
REM sleep appears to produce a therapeutic effect, thus alleviating symptoms of
depression.
● Memory Loss.
Studies have shown that during sleep, events occur in the brain that help
memories to become firmly implanted in our minds. This helps us to
remember them when needed.
However, if these memory-consolidating events cannot take place due to a
lack of sleep, then we are less likely to remember even important facts.
● Accident Prone.
More than one-third of people admit dozing off while driving. According to older
figures (from 2013), The National Highway Traffic Safety Administration
estimates that drowsy driving was responsible for 72,000 crashes, 44,000 injuries,
3
and 800 deaths. However, these numbers are underestimated and up to 6,000 fatal
crashes each year may be caused by drowsy drivers.
Sleep deprivation in resident physicians has been targeted to reduce medical errors
and patient harm in hospitals. It also has been partially blamed in settings as
diverse as the Chernobyl nuclear reactor meltdown and transportation accidents
such as the grounding of the Exxon Valdez.
To know what is right for you, see how long you sleep when you are a couple of
days into a vacation and the alarm does not go off, Knutson suggested. (The first
couple of days you might sleep longer because you are catching up.)
Additionally, if you are feeling too tired to work, you should consider stopping,
especially if you are operating heavy machinery.
● Increased Mortality.
It is often said that one secret of a long and happy life is to get plenty of
sleep – not getting enough sleep could well bring your life to a premature
end.
In a 2007 study performed by the British government, results showed that people
who get just 5 hours of sleep per night doubled their chances of dying prematurely.
● Libido Loss.
Sex is one of the most natural acts performed. Studies have corroborated that sex is
an important part of a relationship, helping to form and maintain bonds between
partners.
Unfortunately, if you are sleep deprived, your desire to have sex is likely to
decrease. Studies in men showed that a lack of sleep leads to a decrease in
testosterone levels. This will, in turn, have a negative effect on their libido. A lack
of sleep is likely to affect the libido of women as well.
● Slower Brain.
If you have difficulty sleeping you will likely find that your ability to think is
negatively affected. Concentrating on one particular task can become difficult and
learning new tasks more challenging. Even highly intelligent people can find that
their brains slow down if they don’t get the sleep that they need.
New research from the David Geffen School of Medicine at the University of Los
Angeles, California (UCLA) and Tel Aviv University in Israel now confirms that
sleep-deprived people experience memory lapses and may deal with distorted
visual perception; the communication between neurons is temporarily impaired.
"We discovered that starving the body of sleep also robs neurons of the ability to
function properly. This paves the way for cognitive lapses in how we perceive and
react to the world around us." Senior study author Dr. Itzhak Fried
"We were fascinated to observe how sleep deprivation dampened brain cell
activity," explains lead study author Dr. Yuval Nir. He notes that with lack of
sleep, brain cells became "sluggish" and neural communication was impaired.
The results of the study were published in the journal Nature Medicine.
● Weight Gain.
● Aging Appearance.
‘Beauty sleep’ is a common term implying that sleep helps us to look better.
Generally, it is quite accurate, as lack of adequate sleep can have a big effect on a
person’s appearance even if temporarily (i.e. Redness, puffiness, dark circles, and
bags -- all signs that you’re not getting enough shut-eye). However, sleep
deprivation can also have a long-term effect on your appearance.
When we are sleeping, that is the time our bodies heal itself. During sleep, our
bodies release hormones that help to keep our muscles, bones and skin healthy.
A lack of sleep can affect the health of those systems. The sleep-deprived tend to
get more wrinkles, lines, swelling, and droopiness, studies show. Why? It may be
that your body misses out on the hormone control and tissue repair that happens in
deep sleep stages.
The constant free flow of blood around our bodies in our circulatory system is
essential to our well-being. Without it, our bodies would be starved of the nutrients
that are carried in the bloodstream and we would die. In order to achieve a constant
flow, the blood needs to be pumped at a certain pressure to ensure it circulates
throughout the entire body.
Despite the need for a certain blood pressure, high blood pressure can be
dangerous. A lack of sleep can lead to a high blood pressure, causing potentially
serious complications, like a stroke or heart attack.
One small study found that healthy adults had higher blood pressure after a night
when they were only allowed to sleep four hours compared with a night when they
were allowed to sleep for eight hours.
● Increased Illnesses.
For people that suffer from sleeplessness, it weakens your immune system by not
producing enough cytokines which are proteins that help protect against infections
and inflammation, making illness a more regular and likely occurrence and
weakens our body’s ability to fight those illnesses. This includes a higher incidence
of heart attacks, strokes, obesity and diabetes, all leading causes of premature
death.
A weakened immune system also diminishes your body’s ability to fight cancer,
the number 2 cause of death, second only to heart disease. Sleep also affects how
your body reacts to insulin, the hormone that controls your blood glucose (sugar)
level. Sleep deficiency results in the release of insulin resulting in a higher than
normal blood sugar level, which may increase your risk for diabetes.
Sleep deprivation also, which leads to increased fat storage and a higher risk of
type 2 diabetes.
A study presented at the 2015 European Society of Cardiology meeting found that
men who had a sleep disorder were between 2 and 2.6 times more likely to have a
heart attack and 1.5 to 4 times more likely to have a stroke over the 14-year period
of the study.
Insufficient sleep can affect hormone production, including growth hormones and
testosterone in men. Studies have also linked sleep deprivation with developing or
worsening acne, since it affects your hormones.
Sleep disturbance is also one of the leading predictors of institutionalization in the
elderly, and severe sleep disorders triple the mortality risk in elderly men. In the
elderly, sleep deficiency might be linked to an increased risk of falls and broken
bones.
Waking up with a sore throat, dry mouth, or lack of sleep headache could point to a
medical reason you’re sleeping poorly -- sleep apnea, snoring, or acid reflux, are
examples.
"When fatigued, you're not able to control the muscles of the eye as well," says
Steven Shanbom, MD, an ophthalmologist in Berkley, Mich. First, skimping on
shuteye tires out the ciliary muscle, which helps your eyes focus. The result: you'll
have a harder time reading up close, Dr. Shanbom says. Then there's the extra
ocular muscle, which moves the eye from side to side and up and down. "Many
people have a muscle imbalance where their eyes don't track well together," Dr.
Shanbom says, but in a well-rested person the eyes can compensate on their own.
A lack of sleep makes the misalignment harder to control, potentially resulting in
double vision. You might notice both of these vision problems after one night of
poor sleep, but they will persist the less time you spend in bed.
Some extremely sleep deprived people describe seeing hallucinations.
● Sleepiness
The most common symptom of not getting enough sleep is what you probably
expect: feeling sleepy. This might lead to a feeling of drowsiness or sleepiness, in
which you have a strong desire to fall asleep. Excessive sleepiness also contributes
to a greater than double the risk of sustaining an occupational injury.
Children with sleep deprivation actually may become hyperactive but have most of
the other typical symptoms including poor attention and concentration. They also
might misbehave, and their school performance can suffer.
As a person sleeps, their body produces more human growth hormone (HGH),
which is involved in the repair and regeneration of cells. This explains why people
who are constantly deprived of sleep often have wrinkles and tired-looking skin.
HGH is involved in the production of collagen, the protein that makes skin firm
and elastic. Sleep deprivation is also associated with reduced muscle mass and
strength, as well as low bone density. These changes in the muscles and bones can
affect your posture and flexibility, as well as limit the physical activities that you
can do.
Signs that You’re Sleep Deprived:
1. You fall asleep immediately. You might believe this is evidence of you up to
being a good sleeper, but the opposite is true. If you routinely fall asleep within
five minutes of lying down, you probably have severe sleep deprivation, possibly
even a sleep disorder, according to the National Institute of Neurological Disorders
and Stroke.
2. You’re more impulsive than usual. For example, you grabbed a donut at the
morning meeting when ordinarily you wouldn’t consider it; or, you splurged on an
expensive product you just saw online. A lack of sleep may be to blame. The
prefrontal cortex is greatly affected by sleep deprivation. This area is associated
with judgment, impulse control, visual association and attention. Less sleep leads
to poorer judgment and acting impulsively, e.g. poor eating when sleep deprived,
buying things without thinking about the consequences, irritability and mood
issues with others.
4. You’re forgetful. If you can’t find your phone or keys, only to realize you once
again left them on your bed, or you completely lost your train of thought in the
middle of a discussion; or blanked out on the name of a new acquaintance or an
actor, song or movie you love, a lack of adequate sleep may be compromising your
memory, if you’re not high on marijuana. Sleep leads to memory consolidation and
emotional processing, thus, without proper sleep, it’s harder to recall or create
memories. It’s also harder to put emotional memories into context, and thus, it is
more difficult to act rationally and thoughtfully.
Research from the National Institutes of Health showed that in mice, sleep helps
clear toxic molecules from the brain. So not getting enough regularly could impair
your brain's ability to keep the nervous system clear, affecting your memory.
5. You’re hungrier than usual without apparent reason. When you don’t log
enough sleep each night, it’s harder to stop yourself from downing a bag of chips,
followed by a scoop or two of ice cream or perhaps the whole container. This is
especially true of desiring more carbohydrates. Here’s why: Sleep deprivation can
increase your appetite by affecting two key hormones in our body: leptin and
ghrelin. Leptin is the hormone that tells our body to stop eating, giving us the
sensation that we are full, and Ghrelin, is a hormone that gives us a hunger signal
and tells us to eat. When we don’t get enough sleep, the leptin/ghrelin balance is
shifted, with a drop in leptin and an increase in ghrelin. Hence, without a good
night’s sleep, the hormone telling us to eat more increases, while the hormone that
tells us to stop eating decreases.
7. You’re clumsy. Some people tend to be naturally clumsy, but a lack of zzzz’s
can also cause issues with motor skills, such as being unsteady on your feet,
becoming unbalanced easily, stumbling or dropping things.
8. You’re moody and irritable. The result - more stressed, angry, and mentally
exhausted people. A 2013 U.C. Berkeley study found that couples have more
frequent and serious fights when they don’t get enough sleep. The researchers note
that the lack of sleep makes it harder to avoid and handle conflict.
9. You find yourself drifting off in thought, daydreaming. If you’re “spacing out”
while driving, such as missing your exit on the freeway or doing things throughout
the day with little memory of them later on—in other words, on automatic pilot
and not really being aware and present in the moment—you need to get more
sleep.
10. You fall asleep in the daytime at the movies or during a boring meeting.
Falling asleep the minute you enter a dark or dull environment, particularly if it’s
during daylight hours, is one of the hallmarks of sleep deprivation and the sleep
deprivation stages.
In his book, Walker also cites Japanese research demonstrating that male workers
who average 6 hours of sleep per night or less are 400 to 500 percent more likely to
suffer one or more cardiac arrests than those getting more than 6 hours of sleep
each night.
Other research has demonstrated that women who get less than four hours of
shut-eye per night double their risk of dying from heart disease. In another study,
adults who slept less than five hours a night had 50 percent more coronary calcium,
a sign of oncoming heart disease, than those who regularly got seven hours.
● Going to sleep and waking up about the same time every day.
● Making your bedroom dark and cool. Remove sound and light distractions in your
bedroom during daytime sleep (for example, use light-blocking curtains)
● Making your bedroom a place for sleep, not work or stimulating activities like watching
TV or playing on the computer.
● Avoid nicotine (for example, cigarettes) and caffeine (including caffeinated soda, coffee,
tea, and chocolate). Nicotine and caffeine are stimulants, and both substances can
interfere with sleep. The effects of caffeine can last as long as 8 hours. So, a cup of
coffee in the late afternoon can make it hard for you to fall asleep at night.
● Try not to drink fluids after 8 p.m. This may reduce awakenings due to urination.
● Nicotine is a stimulant and should be avoided particularly near bedtime and upon night
awakenings. Having a smoke before bed, although it may feel relaxing, is actually putting
a stimulant into your bloodstream..
● Caffeine is also a stimulant and is present in coffee (100-200 mg), soda (50-75 mg),
tea (50-75 mg), and various over-the-counter . Caffeine should be discontinued at least
four to six hours before bedtime. If you consume large amounts of caffeine and you cut
yourself off too quickly, beware; that could keep you awake.
● Although alcohol is a depressant and may help you fall asleep, the subsequent that clears
it from your body when you are sleeping causes a withdrawal syndrome. This withdrawal
causes awakenings and is often associated with and sweats.
● A light snack may be sleep-inducing, but a heavy meal too close to bedtime interferes
with sleep. Stay away from protein and stick to carbohydrates or dairy products.
It is perfectly normal to worry about the effects of a lack of sleep. In fact, the
findings of the Great British Sleep Survey tell us that 68% of poor sleepers
surveyed were bothered by thoughts about how they would cope the next day and
beyond. If you are concerned about sleep deprivation, we recommend keeping a
diary of the times you have been sleeping each day for 2 weeks to bring to a
qualified physician.
If that isn't possible, you can boost your melatonin level using either
5-hydroxytryptophan (5-HTP) or a melatonin supplement. You can take
sublingual melatonin every night to help ensure that I have adequate levels.
5-HTP, the hydroxylated form of tryptophan, is first converted into serotonin
before being converted into melatonin.
Herbal Teas - The 6 Best Bedtime Teas That Help You Sleep
(or How to get to sleep when you cant)
1. Chamomile… For years, chamomile tea has been used as a natural remedy
to reduce inflammation, decrease anxiety and treat insomnia. ...
2. Valerian Root… Valerian is an herb that has been used for centuries to treat
problems like insomnia, nervousness and headaches. This is an herbal
remedy used to treat sleep problems.
The National Center for Complementary and Integrative Health states that there
aren't enough medical studies to back up claims that valerian helps with insomnia.
Valerian appears to be safe for short-term use. It may cause mild side effects,
including: Tiredness the morning after use; Headaches; Dizziness; Stomachache
Lavender ... In ancient times, Greeks and Romans would often add lavender
to their drawn baths and breathe in the calming fragrance. Many people
drink lavender tea to relax, settle their nerves and aid sleep.
A study in 80 Taiwanese postnatal women showed that those who took time to
smell the aroma and drink lavender tea daily for two weeks reported less fatigue,
compared to those who did not drink lavender tea…
Lemon Balm... This citrus-scented, aromatic herb has been used for reducing
stress and improving sleep since the Middle Ages.
Evidence shows that lemon balm increases GABA levels in mice, indicating that
lemon balm may act as a sedative (16).
Furthermore, one human study showed a 42% reduction in insomnia symptoms
after participants received 600 mg of lemon balm extract per day for 15 days (17).
If you chronically experience sleep problems, sipping lemon balm tea before bed
may help.
Passionflower.... T
raditionally, it has been used to alleviate anxiety and
improve sleep.
More recently, studies have examined the ability of passionflower tea to improve
insomnia and sleep quality.
For example, one study in 40 healthy adults found that those who drank
passionflower tea daily for a week reported significantly better sleep quality,
compared to participants who did not drink the tea .
Another study compared passionflower in conjunction with valerian root and hops
to Ambien, a medication commonly prescribed to treat insomnia.
Results showed that the passionflower combination was as effective as Ambien at
improving sleep quality. So now you know how to get to sleep in 5 minutes.
Magnolia Bar….Magnolia is a flowering plant that has been around for over
100 million years.
Magnolia tea is made mostly from the bark of the plant but also consists of some
dried buds and stems.
Traditionally, magnolia was used in Chinese medicine for various symptoms,
including abdominal discomfort, nasal congestion and stress relief.
It is now regarded worldwide for its anti-anxiety and sedative effects.
Its sedative effect is likely attributed to the compound honokiol, which is found in
abundance in the stems, flowers and bark of the magnolia plant.
Honokiol purportedly works by modifying GABA receptors in your brain, which
may increase sleepiness.
In several studies in mice, magnolia or honokiol extracted from the magnolia plant
decreased the time it took to fall asleep and increased the amount of sleep .
While further research is needed to confirm these effects in humans, preliminary
research suggests that drinking magnolia bark tea may help improve sleep.
Aromatherapy: The use of fragrances and essences from plants to affect or alter a
person's mood or behavior and to facilitate physical, mental, and emotional
well-being. The chemicals comprising essential oils in plants has a host of
therapeutic properties and has been used historically in Africa, Asia, and India. Its
greatest application is in the field of alternative medicine. (From Random House
Unabridged Dictionary, 2d ed; from Dr. Atiba Vheir, Dove Center, Washington,
D.C.). Source: MeSH 2007
The suggestion would be using the organic herbs listed above as essential oils in an
aromatherapy diffuser to relax you and help you fall asleep.
it's not always easy to block out every stream of light using curtains, blinds or
drapes, particularly if you live in an urban area (or if your spouse has a different
schedule than you do) or you can’t practically remove all sources of electronic
light. In these cases, an eye mask can be helpful.
About 95% of people use some type of electronics in the hour before bed, whether
it's watching TV, surfing the internet, playing video games or texting.
The youngest generation of adults, Gen Y'ers (19 to 29 year olds), are the biggest
users of interactive electronics, like cell phones and the internet. They are more
than eight times as likely as baby boomers (46 to 64 year olds) to text in the hour
before bedtime--52% of them texted compared to 5% of boomers.
About 19% of respondents sent or received work related emails before bed.
https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-ne
ed
Dream Deprivation: How Loss of REM Sleep Impacts Health and Learning
https://www.verywellhealth.com/dream-deprivation-how-loss-of-rem-sleep-impacts-health-4159
540
Sleep Health
https://www.healthypeople.gov/2020/topics-objectives/topic/sleep-health
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