One of the disorders that are getting position of Natural Epidemics is sleep deprivation. Sleep Deprivation is not a specific disease but usually the result of life circumstances that can cause poor health outcomes. It is becoming most prominent and serious health problem. Sleep Deprivation is the condition of forcibly being kept awake, to the point of noticeably lower alertness. In simple words, Sleep Deprivation is lack of sleeping or insufficient sleeping .It can be either chronic or acute, but chronic is considered as the most effective as it causes fatigue, daytime sleepiness, weight loss and weight gain. Acute sleep refers to no sleep for a long time that is more common in animals. The signs of initial Sleep Deprivation are inability to concentrate, impaired memory, and reduce physical strength. By the passage of time Sleep Deprivation causes Complications. These Complications are hallucinations, increase risk for stroke and increase risk for Depression. If you have any of these warning signs, consult to Doctor or ask for a referral to a sleep specialist.
EFFECTS: Insufficient sleep leads to a general slowing of response speed and increased variability in performance. Sleep Deprivation studies repeatedly show a variable (negative) impact on cognitive performance, motor functions and mood.
Sleep Deprivation also affects your memory, health, looks and even ability to lose weight .It makes one grumpy and foggy. As Sleep Deprivation causes fatigue. Now let see the effect of fatigue. According to National Highway Traffic Safety Administration almost 100,000 auto crashes and 1,550 crash-related deaths a year in the U.S are caused by fatigue. Fatigue does not allow its victim to work properly.
Sleep also plays big a role in Thinking and Learning. It affects your attention, concentration, alertness and reasoning. According to some experts Sleep Deprivation can contribute to the symptoms of Depression that is increasing all around the world. It has been estimated that 90%of the patients with depression complain about sleep quality. In 2007 study of 10,000 people with Sleep Deprivation or Insomnia were Five times likely to develop Depression. Both Sleep Deprivation and Depression are the causes of each other, as Sleep loss aggravates the symptoms of Depression and Depression can make it more difficult to fall asleep. Blood pressure varies in relation to factors such as body position, physical activity, ambient temperature and autonomic nervous system activity. Blood Pressure ( means systolic/diastolic ) significantly increased the day after a sleep insufficient night ( 129 / 79 mm Hg ) compare with the day after a normal night ( 123 / 76 mm Hg ). It has been noticed that Sleep Deprivation also effects the DECISION making factors especially relevant to managers, military commander and those who are undergoing prolonged work during crises.
In order to avoid the problem of Sleep Deprivation, some following points should be fulfilled.
ORGANIZE YOUR TIME: Sleep and wake cycle should be in a regular manner that fulfills your demand of sleeping and make it easy for you to spend a day in good condition. Make routine time of sleep and wakeup even on the weekends.
AVOID DRINKING: Alcohol and caffeine are used widely that show bad effects on your health. Alcohol influences the normal production of chemicals in the body and has a stimulating effect which creates impact on your sleeping. Drinking alcohol before bedtime is not a good sleep assist. Caffeine work as a stimulant which keeps the body alert and so not allow sleeping in rest.
AVOID USING ELECTRONIC MEDIA BEFORE SLEEPING:
The use of electronic media before sleeping is one of the causes of late sleep. Some people view their phone, laptop or any other device in order to see notifications and engage themselves in this activity even for an hour or more. Limit the use of electronics for your better bed rest.
SLEEPING ENVIRONMENT: Some External factors of the bedroom also impact on your sleeping. Like room temperature, light and sound are the basic parameters that effect your this activity. Room Temperature should be adjust in such a way that it not impact on your sleeping. Light and sound proof room makes a great contribution in your relax and better sleeping.
MAKE YOUR MIND TO EXECUTE RECOMMNEDED SLEEPING TIME:
A research created by National Sleep Foundation panel show different sleeping time for different aged people. Recommended Sleep time for Teenagers (14-17 year) is 8 to 10 hours, for adult (18-64 years) average sleep time is 7 to 9 hours and for older people (more than 64 years) 7 – 8 hours. Making sleep schedule according to these recommendations helps you to spend a good day.
AVOID EXTRA PHYSICAL ACTIVITIES: More Physical activities including exercise and your hand work is a cause of fatigue which makes it difficult to easy sleep. Usual and regular exercise and working is not a problem but its practice more than a limit may create health issues in your body that directly affect you’re sleeping.
Author: Zaryab Hussain