Getting enough sleep is essential for our overall well-being. As adults, we need around 7 to 8 hours of good quality sleep every night to function at our best. It is not just about the number of hours we spend in bed, but also about the quality of those hours, and some individuals may be able to function well on just 5 hours.?
But, many of us struggle to achieve this due to various factors such as work, stress, and medical conditions. Inadequate sleep can have both short-term and long-term effects on our health, which can impact our cognitive function, emotional well-being, and physical health.
A lack of sleep is known as inadequate sleep or sleep deficit or sleep deprivation. There are several principles that should be followed to ensure good sleep for optimal health. Good sleep hygiene is crucial, meaning going to bed and waking up at a scheduled time. The sleep environment should be good to sleep, such as dark rooms during sleep hours, good quality mattresses, and no use of gadgets before bedtime.
There are various reasons for sleep deprivation - it may be certain medical disorders such as obstructive sleep apnea. Patients with other diseases like enlarged prostate or uncontrolled diabetes will go to loo frequently at night, causing sleep description. Individuals with back pain, cervical pain, and other joint pain may also cause sleep disruption which will affect their daytime function.?
Stimulants like caffeine or cigarette smoking also disrupt good quality sleep. Certain medicines like steroids, beta-blockers, and some common nasal drops cause stimulation of brainpar which doesnĄ¯t allow people to have proper sleep. These are some of the medical disorders and physiological conditions which are largely associated with sleep deprivation.
There was a female patient who came for consultation a few years back with snoring and was referred for sleep apnea evaluation. Surprisingly, her reports were normal despite the symptoms of sleep apnea, such as snoring, fatigue, and daytime sleepiness. Later it was revealed that her husband had a stroke, and she would attend to him as a caregiver in the night and frequently wake up to help him drink water and go to the loo.?
As a result, she had significant sleep disruption which would make her sleep anywhere, anytime in the daytime, this signifies how important it is to get adequate amount of good-quality sleep.
Short-term effects of sleep deprivation can last for a few days to a few weeks. A stressful job, the job of a caregiver, jet-legged after a flight, or a viral infection can give raise to sleep deprivation for a short time. Common symptoms of short-term sleep deprivation include fatigue, irritability, lack of concentration, brain fog, and headache. These can impact our day-to-day activities, work performance, and driving. However, once the trigger is taken off, such as stress or a viral infection, patients can return to their normal sleep patterns.
The Long-term effects of sleep deprivation can be more severe and can impact our overall health in multiple ways. One of the most significant impacts of sleep deprivation is impaired cognitive function. Sleep deprivation results in decreased concentration, alertness, and the inability to process information, which can give rise to impaired decision-making. It can also impact memory and increase the risk of neurological or mood disorders such as depression and anxiety. Emotional control or well-being can also be impacted due to long-term sleep deprivation.
Sleep deprivation can also lead to obesity. Two hormones involved in sleep regulation are Ghrelin, which is produced in the stomach and called a hunger hormone, and Leptin, which decreases our appetite by making us feel full. Those who are sleep-deprived produce more Ghrelin, eat more, and as a result, they are more likely to put on weight and become overweight or obese. Obesity, in turn, increases the risk of diabetes, heart disease, and stroke.
Sleep deprivation can also impact our cardiovascular health. It increases our level of blood pressure, which can lead to stroke and heart attack. It can also cause diabetes, which can be coupled with multiple mechanisms of obesity, insulin resistance, and other hormones. When there is a lack of sleep, it also impacts the immune system, making the patients more susceptible to infections and illnesses.
In nutshell, getting adequate sleep is crucial for an individualĄ¯s overall health and well-being. While short-term effects of sleep deprivation can be managed by addressing the underlying trigger, long-term effects can impact our cognitive function, emotional well-being, and physical health. Thus, it is essential to prioritize good sleep hygiene and make necessary lifestyle changes to ensure that we get the recommended 7 to 8 hours of good quality sleep every night.
About the author: Dr. H B Chandrashekar is a Consultant - Pulmonologist, Somnologist (Sleep Specialist), and Allergist/Immunologist at Manipal Hospital Malleshwaram. All views/ opinions expressed in the article are of the author.?