A: Hey, why are you so grumpy today?
Thank you for reading this post, don't forget to subscribe!B: Haven’t slept well last night.
A: Hope everything is ok with you? I dropped you at 7 and I thought you were quite relaxed then.
B: Oh! I binge-watched Netflix. This amazing series had 10 parts and I got hooked. Slept at 3. And I can’t function now.
Can you relate to this conversation?
The very idea of depriving oneself of sleep for external stimuli is known as Sleep deprivation.
An average individual having an average lifespan of 75 years should be sleeping for 25 years, roughly 1/3rd of one’s life. But increasingly and unfortunately, we are giving it the least priority in today’s fast-paced world. As we push away sleep, we don’t give our body and mind enough time to rest, recoup, and rejuvenate. This has been the primary cause of all illnesses. And then, as the illness itself doesn’t let us sleep, we slowly get entangled in the vicious circle of sleep deprivation.
What leads to sleep deprivation?
Sleep is a natural function. For as long as human existence, we have followed the biological rhythm of the sleep-wake cycle. This cycle works in sync with the circadian rhythm of the body and responds to the light (day) and the dark (night). Our brain sends appropriate signals in the form of neurotransmitters (chemicals that transmit signals from one nerve cell to another) and hormones to the body organs to be alert during the day and to be asleep throughout the night. The secretion of the hormone melatonin essentially happens in the dark but the stimuli we have today in terms of not only simple lights but disco lights and screen lights don’t allow this main ingredient of sleep to function fully.
So, on one hand, we don’t allow the melatonin to work at its appropriate timing because we keep scrolling through the Instagram feed. And then when we want to sleep, this melatonin that just turned a rebel doesn’t allow us to sleep fully and peacefully.
Our work culture today and our constant need for instant gratification have pushed the idea of sleep on the back burners. Not sleeping during the night for study or work or entertainment has been the new cool thingy! In fact, an American chronobiologist Dr. Charles Czeisler has actually come up with a term called sleep machismo, where we consider ourselves ‘macho’ for valuing the loss of sleep over everything else.
Effects of sleep deprivation
Now, whenever you hear someone say,
“I can’t sleep at night”
“I can’t wake up in the morning”
“I don’t feel rested enough”
“I am dozing off in ungodly hours”
just know that dangerous Sleep deprivation has taken a toll. Using the word ‘dangerous’ has been done on purpose. Because while the above statements may sound very cliché and just part of everyone’s life, there are more serious implications of this on your mind and body.
Physical effects
Face – dark circles, puffy eyes and swollen face are a result of dilated blood vessels and leakage of fluids under your skin when you don’t rest enough.
Neck – fine lines and wrinkles appear more prominently in people who push away sleep. Neck and back pain are mostly associated with bad sitting posture and not sleeping in the right ambiance.
Heart – When we sleep well, our blood pressure reduces by 10 to 20% and this is called nocturnal dipping. When this dip doesn’t occur optimally it can lead to hypertension and higher chances of stroke and other forms of heart and blood vessel disease.
Stomach – Since we do not allow hormones of metabolism to function fully, it may also lead to stomach upset, GERD, bloating and indigestion.
Libido – lack of sleep can cause reduced testosterone production and reduced dopamine. This can cause erectile dysfunction and decreased sex drive.
Muscles and joints – Lack of sleep causes inflammation in the body. This results in aches and pain in the back and joints. Prolonged sleep debt can result in arthritis
Mental effects
The brain does a lot of work when we are asleep.
- It releases signals for bodily regulatory functions and rejuvenation.
- It sharpens itself for creative and analytical thinking and better memory retention.
- It also throws out unwanted toxins.
Depriving ourselves of these essential natural phenomena that happen at night can have a much greater impact on how we live our lives during the day. Because of all the internal mess that we have created, we invite stress and anxiety very easily due to our inability to focus on solutions. We rather thrive so much over the problems, overthinking them, that we are at higher risk of slowly slipping into the deep hole of depression, anxiety and other mental disorders.
Hormonal effects
Several very important hormones get released in optimal amounts in a good night’s sleep.
- Hormones that support growth
- Hormones that increase immunity
- Hormones that regulate metabolism
Just one sleepless night can have a drastic impact on the way these hormones are secreted and in the long term we end up being at higher risk of developing hormonal diseases like Diabetes, over or underactive thyroid, obesity, growth disorders, etc.
Behavioral effects
Our mind and body are so perfectly wired and interrelated. Even if just one of the above listed affects us, we are bound to behave abnormally in normal situations. Small things lead to bigger problems and issues. Irritability, groggy feeling, fighting with the partner or spouse, secretly abusing the boss, and overall complaining about how life sucks will reduce just by sleeping well.
The most dangerous effect of sleep deprivation
Imagine you are sitting in a taxi and the driver is drunk. You are at the same risk if the driver is sleep-deprived. Just one night of sleep loss is the same as approximately 2-3 bottles of beer in a teetotaller.
The implications are far and wide. While the person who doesn’t value sleep, loses control over his own mind and body in the long run, the people around him – his loved ones or his colleagues and friends also suffer for no fault of their own. Just to give a few examples; think of a sleep-deprived person working with heavy equipment like cranes, or with big machinery in a factory, or truck drivers on highways, pilots and aircrew. The risk of accidents can lead to fatal results for the individual as well as the people around him.
Quick home remedies for avoiding sleep deprivation
Have a sleep schedule
Being consistent with your sleep-wake timings is the best gift you will give to yourself. Start today. There is no fun in depriving yourself of this 8-hour magic that happens just by doing nothing.
Keep a sleep diary
If you think your sleep problem is way too serious, start keeping a sleep diary. This is for you or for any medical sleep expert to understand your sleep cycle and any irregularities associated with it.
Follow sleep hygiene
Good sleep hygiene will help you to not only sleep well but pass through each stage of the sleep cycle in a much more relaxed manner.
Having said that, we are not saying don’t watch Netflix. We are just saying DON’T TRADE IT FOR SLEEP.
Staring at the screen and scrolling the feed at bedtime IS NOT FUNNY!
