ABC’s of Life – S for Sleep

Sleep Deprivation: The Hidden Dangers You Need to Know

Sleep Deprivation: The Hidden Dangers You Need to Know

Sleep deprivation is a condition that occurs when an individual fails to get enough sleep. It can lead to a range of health issues that are often overlooked. Sleep deprivation is a serious problem that can significantly negatively affect your physical, mental, and emotional wellbeing. It is important to recognize the hidden dangers of sleep deprivation and take steps to prevent it.

I created this post on “Sleep Deprivation: The Hidden Dangers You Need to Know” because the older I get, the less sleep I need. However, if you ask me how I feel about sleep, I will tell you. But first some facts on sleep deprivation.

Some facts on sleep deprivation

22 Facts About Sleep That Will Surprise You – Cleveland Clinic

• Research shows that in the days leading up to a full moon, people go to bed later and sleep less, although the reasons are unclear.  
• If it takes you less than five minutes to fall asleep at night, you’re probably sleep-deprived. Ideally, falling asleep should take 10 to 15 minutes. 
• Sea otters hold hands when they sleep so they don’t drift away from each other.  
• Tiredness peaks twice daily: Around 2 a.m. and 2 p.m. for most people. That’s why you’re less alert after lunch. 
• Have trouble waking up on Monday morning? Blame “social jet lag” from your altered weekend sleep schedule.  
• We are the only mammals that willingly delay sleep.  
• Stress, physical or mental illness, living or sleeping arrangements, family history, shift work, diet, and exercise habits can all contribute to insomnia. 
• Finding it hard to get out of bed in the morning is a real condition called dysania. It may signal a nutritional deficiency, depression, or other problems.
• Insomnia is not defined by the sleep you lose each night but by the drowsiness, difficulty concentrating, headaches, irritability, and other problems it can cause daily. 
• English bulldogs are the only canines that experience sleep apnea, a breathing disorder. Their unusual airway anatomy (short snouts and underbites) is likely the reason. 
• Being awake for 16 hours straight decreases your performance as much as if your blood alcohol level were .05% (the legal limit is .08%).  
• In the 17th century, getting up in the middle of the night was normal. People slept in two segments divided by an hour or two of alertness (time for reading, praying, intimacy, or socializing with others). 
• Going without sleep is likely to make you hungry as levels of leptin, an appetite-regulating hormone, fall. 
• You’re less likely to have a traffic accident when daylight savings ends. Statistics show that an extra hour of sleep reduces accidents. 
• One job in early English mills and factory towns was to knock on people’s windows to wake them up for work. 
• Sleeping on the job is less of a problem in Japan. Companies may accept it as a sign of exhaustion from overwork. 
• Some car rental contracts make you promise not to drive on fewer than six hours of sleep. 
• Insomnia is often a normal part of grieving. Taking sleeping pills can disrupt this natural process. 
• Regular exercise usually improves your sleep patterns. Strenuous exercise right before bed may keep you awake. 
• Today, 75% of us dream in color. Before color television, just 15% of us did. 
• Whales and dolphins fall half asleep. Each side of their brain takes turns so they can come up for air. 
• One of our biggest sleep distractions is 24-hour internet access.  

These facts are interesting. I hope you enjoyed them.

Here are more facts about the lack of sleep.

• Lack of Sex Drive
• Depression
• Ages You
• Forgetfulness
• Weight Gain
• Impaired Judgement

Factors that can disrupt your sleep!

• Work
• Stress
• Family responsibilities

This post, “Sleep Deprivation: The Hidden Dangers You Need to Know,” was created to explore the dangers of sleep deprivation and its impact on health and wellbeing.

S – Sleep Deprivation: The Hidden Dangers You Need to Know

I completely understand the importance of sleep and the desire to get enough rest. However, it’s worth noting that our bodies have different sleep requirements. While some people may need more sleep, others might feel fully refreshed with a shorter duration of sleep. It’s essential to listen to our bodies and find the right balance that works for each individual.

For Me Myself and I

There is excitement when the hour falls back in my part of the country because that means there is an extra hour for sleep, and it gets darker earlier.

Lack of sleep makes me grumpy.

My sleep is broken if I drink too much water before bedtime, have too much excitement that day, or have an early morning appointment. Those are things that will break my sleep. Oh yes, the room must be a certain temperature and cannot be stuffy.

So, as you can tell, I needed to create and research a little about sleep, and that is how “Sleep Deprivation: The Hidden Dangers You Need to Know ” was written.  

Worse period of sleep deprivation

I was up crazy hours – most new parents understand – the hours ran into each other, and even when the children were older, I became a light sleeper. I felt I was always in alert mode when they were younger.  

When My grandchildren were younger – caring for some of them while their parents worked- I was older and wiser. I would rest when they were taking their naps. And go to bed earlier at night. I had one grandchild who was perfect regarding their little sleep schedule. And I had another grandchild who got their nights and days mixed up when I would keep them overnight.

And what if, as an adult, your daytime is nighttime, and your nighttime is daytime? This means you work at night and sleep during the daytime. That can be an adjustment.

Or you get up early-early and your day does not end until late-late that night, or your sleep is broken because of _______________ (fill in the blank)

Can You Die from Lack of Sleep? Here’s What We Know (healthline.com)

With all the big deal about sleeping – the next question is, what is the big deal – can you die from sleep issues? I found this article that tells us how the body and mind are affected by either too much or insufficient sleep.

If you stay awake for one day

• Daytime sleepiness
• Fogginess
• Changes in mood

If you stay away for 1.5 days

• Patchy memory
• Declining energy and motivation
• Trouble speaking clearly or finding the right words.

If you stay awake for 2 days

• Feel foggy or completely out of touch with what’s happening.
• Sleep deprivation worsens.
• Immune system weakens.
• Experience microsleep – sudden temporary episode of sleep
• If you Stay Awake 3 Days

• Find it difficult to focus on life around you.
• Heartbeat is beating more rapidly
• Can affect your perspective of reality

More than three days

• The side effects listed above will become worse.
• You will risk having an accident
• Microsleep will happen more frequently
• Even your brain will begin to stop functioning properly, which can lead to organ failure and worse.

What about the other end of the spectrum – too much sleep?

• Problems with reasoning and speaking
• Daytime drowsiness
• Low energy
• Headaches
• Depression

Trouble falling and staying asleep.

A 2014 study of 24,671 adults found evidence to link sleeping more than 10 hours a night, or long sleep, to depression and obesity. Long sleeping has also been associated with high blood pressure and type 2 diabetes.

Finding your happy medium

Experts have developed some recommendations to help you determine just how much sleep you need. Getting close to this amount most nights can prevent the side effects of sleep deprivation and help you maintain good health overall.

Most adults need between 7 and 9 hours of sleep per night. Your optimal sleep time may depend on a few factors: age and gender. Older adults may sleep a little less, and women may sleep a little more.

• These are some things.
• Stick to a sleep schedule.
• Please pay attention to what I eat and drink
• Create a restful
• Environment
• Limited daytime naps
• Physical activity
• Manage worries

The 20 Ultimate Tips for How to Sleep Better | Sleep Foundation

Some things to do to sleep better.

Twenty tips for how to sleep better, and we will cover all 20 of them. According to this article, the sleep habits you follow daily are called “Sleep Hygiene.”

• Invest in a Better Mattress and Bedding – I must attest to this. As I am getting older, I need support for my back, and truth be told, I could sleep on the floor because of the hard surface – I need very little give in my mattress – once we changed the mattress out, my sleep improved significantly. It was worth the investment. And getting a good pillow is important as well.
• Block Out Light – excessive light exposure can interrupt your sleep and circadian rhythm. Black-out curtains are great, or a sleep mask over your eyes could distinguish between a good night’s rest or a restless night.
• Minimize Noise – Keeping noise to a minimum is important by drowning it out with a fan white noise machine, or you could use earplugs or headphones that cancel out noise.
• Set the Thermostat to 65-68 Degrees Fahrenheit – Your bedroom temperature should not be a distraction. I agree with this one; according to most research, they support sleeping in a cooler room.
• Get at least Seven Hours of Sleep – this is the recommended amount of sleep each night we should be getting. First, consider your fixed wake-up time and count backward seven hours, then give yourself some extra time to get ready for bed. So if your wake-up time is six, count backward seven hours and add some time for your bedtime routine. Eleven pm would be bedtime. Maybe adding an hour would mean you should start getting ready for bed around ten.
• Set Your Alarm for the same time each day – it would be difficult to adjust your body to a routine if you don’t.
• Keep naps around 20 minutes– if you nap too long, it could throw your sleep schedule off.
• Relax 30 minutes before bed (I need an hour) with soothing music, relaxation exercises, controlled breathing, mindfulness meditation, and other things.
• Disconnect devices in the Hour Before Bed – the Light from these electronic devices can suppress your natural melatonin production. Also, unplugging can keep your brain wired.
• Get 30 Minutes of Natural Light Exposure – the body’s internal clock is regulated by light exposure. Sunlight has a strong effect. Trusted Source Centers for Disease Control and Prevention (C.D.C.) As the nation’s health protection agency, the C.D.C. saves lives and protects people from health threats., so try to take in daylight by getting outside or opening windows or blinds to natural Light. Getting a dose of natural Light early in the day can help normalize your circadian rhythm. If natural Light is not an option, you can talk with your doctor about using a Light therapy box.
• Exercise for at least 20 minutes each day has many benefits and helps one sleep better.
• Limit Caffeine After 2 p.m.
• Caffeinated drinks, including coffee, tea, and sodas, are among the most popular beverages in the world. Some people are tempted to use the jolt of energy from Caffeine to try to overcome daytime sleepiness, but that approach is not sustainable and can cause long-term sleep deprivation. To avoid this, keep an eye on your caffeine intake and avoid it later in the day when it can be a barrier to falling asleep.
• Be Mindful of Alcohol in the Hour Before Bedtime
• Alcohol can induce drowsiness, so some are keen on a nightcap before bed. Unfortunately, alcohol affects the brain in ways that can lower sleep quality, making it best to avoid alcohol before bedtime.
• Eat Dinner a few hours before bed – a big meal before bedtime can interfere with bedtime. I was told to eat like a king at breakfast, a prince for lunch, and a pauper for Dinner – quote by Adelle Davis. I have yet to learn this one.
• Limit Nicotine Use and Smoke Exposure – Smoking has been associated with difficulty sleeping. Nicotine is a stimulant. And nicotine in any form was found to disrupt sleep.
• Reserve Your Bed for Sleep and Sex Only creates a strong mental association between your bed and sleep. So, keep other activities from the bedroom except for sleep and sex.
• Get Out of Bed After 20 Minutes – this is if you cannot go to sleep. You do not want to associate your bed with sleeplessness and frustration. – That makes sense.
• Keep a Sleep Diary – a sleep journal can help you track how well you are sleeping and identify factors that might be helping or hurting your sleep. – your sleep diary can help document how well it is working.
• Consider Supplements – Melatonin supplements are commonly used to shorten the time it takes to fall asleep. Other natural aids include valerian, chamomile, and glycine.
• Talk with your doctor – speak with your doctor if you are still experiencing problems sleeping. Or if it worsens because this can affect your health physically and mentally.

Unleash your inner self, grab your journal, and proudly jot down the three essential actions you have gotten from “ Sleep Deprivation: The Hidden Dangers You Need to Know “!

Tap into your strength, gently navigating through the challenges that lie ahead, and wholeheartedly embrace the path of triumph that leads to not just success, but also a profound sense of peace and understanding.

Embrace the wisdom that arises from your unique circumstances, knowing that you are not alone on this journey. Offering support and empathy as you navigate through this chapter of your life.

Add some sleeping tips this week,

you will be on your way to better rest and sleep! It’s important to be open-minded and willing to explore new ideas. Occasionally, you might find inspiration not just in action but also in scripture, thoughtful quotes, tips, or other sources of inspiration.

As always, thank you for being here with me on this day – today. See you next week!

GRACE AND PEACE