Health – Are you sleep deprived?

You know all about the health risks of not getting enough exercise or eating a nutritious diet. But what about the risks of not getting enough sleep? Let’s take a closer look at sleep deprivation – its causes, effects and how to treat it.

We’ve probably all experienced sleep deprivation a few times in our lives, during stressful periods like exams or finishing off assignments to meet a work deadline. No biggie, right? If it’s occasional, sure. But, if it’s an ongoing problem, it’s important to know the signs of chronic sleep deprivation, because not getting enough shut-eye on a regular basis can impact your health – mentally, emotionally, and physically. Over time, consistent sleep loss can contribute to you developing an increased risk of hypertension, diabetes, depression, heart attack or stroke. So it’s good to know the difference. Your future depends on it, literally.

Reliable statistics are hard to come by but, in 2015, the sleep tracking app Sleep Cycle published results which showed that South Africans clock fewer hours of sleep than any other

nation in the world. According to the South African Society of Sleep Medicine, about 30-40% of adults indicate some level of insomnia within any given year, and about 10-15% indicate that the insomnia is chronic and/or severe. What’s more, insomnia increases with age, and is more common in women.

But before we’re all in panic mode, let’s look at the basics…

WHAT IS SLEEP DEPRIVATION?

Sleep deprivation is actually a type of insomnia. It’s caused by the inability to fall asleep or stay asleep soundly, according to Kim Zamparini, a clinical psychologist. “In its most basic definition, insomnia is the general sleep disorder of both not being able to fall asleep or waking in the middle of the night and being unable to fall back asleep.” Sleep deprivation is part of the family of insomnia, and the two diagnoses are often used interchangeably.

THE CAUSE

What causes sleep deprivation in adults? Surveys from the Psychological Society of South Africa (PsySSA) suggest that sleep deficiency is typically due to the following factors: A disorder that disrupts sleep, whether a thyroid disorder, dealing with pain, or something like acid reflux or sleep apnea. Snoring (related to sleep apnea) can also disturb sleep quality.

A demanding, busy schedule. This can include lots of time commuting, and family obligations.

High levels of stress.

Effects of certain medications or stimulants. Alcohol consumption or using other stimulants. Eating a poor diet that can lead to blood sugar fluctuations. Eating too close to bedtime, or not eating enough with dinner or later in the day (such as if you’re fasting).

Pregnancy and experiencing other hormonal changes. Psychologist Teboho Monyamane says the less sleep you get and the longer this pattern continues, the more severe the negative effects of sleep deprivation on your health will be. “Lack of sleep can take a toll on well-being whenever you’re not getting enough of one of the two basic types of sleep. These include the stages of sleep called rapid eye movement (REM) and non-REM.”

THE EFFECTS

Sleep deficiency can interfere with productivity at home, in your relationships and at work. Some of the most common negative effects of sleep deficiency include:

Higher risk for chronic diseases such as hypertension, diabetes, depression, cancer and overall mortality. Trouble concentrating at work or school and finding it harder to learn, focus, be creative, meet deadlines, remember information or take tests.

Higher likelihood of being less physically active, which can contribute to weight gain.

Increased appetite and higher risk for overeating, due to craving foods to help battle fatigue (especially processed, sugary or comfort foods).

Poor moods, irritability, and even increased risk for depression. People who lack sleep report feeling more “cranky,” overwhelmed, angry, frustrated and worried. According to PsySSA, sleep deprivation not only causes changes in your brain, but can also impact your kidneys, lungs, heart and other vital organs.

And that’s not all – some of the systems in the body that are negatively impacted by lack of quality sleep includes the bones of the skeleton, muscles, cartilage, tendons, ligaments, joints and other connective tissue.

TRICK OR TREATMENT

Treatment is only required when a person physically cannot get to sleep, due to either physical or psychological difficulties.

A therapist or sleep specialist will be able to offer guidance and coping techniques for reaching a restful state and sleeping.

The good news is that most of the negative effects of sleep deprivation reverse when you get sufficient sleep. The treatment for sleep deprivation is to satisfy the biological sleep need, prevent deprivation and “pay back” accumulated sleep debt.

The following are some of the suggestions for good sleep habits recommended by Lindi Maseko, a counselling psychologist specialising in stress or lifestyle issues and health and wellness: Going to bed when tired; Following a routine for bed and wake-up times, keeping it consistent every day of the week; Avoiding eating two to three hours before bedtime;

If unable to fall asleep after 20 minutes of trying, going to another room and trying to read until feeling sleepy, then returning to bed; Engaging in regular exercise during the day;

Keeping the bedroom quiet, dark and at a comfortably cool temperature; Turning off electronic devices when you go to bed.

If these measures haven’t helped, then visit your doctor to discuss whether you need other treatment.

Your doctor will want to find out about what has been happening in your life, your pattern of sleep and whether you have any other health conditions. This is because the treatment for sleep problems varies depending on the underlying issue.