Good sleep is the foundation of a healthy body and a happier state of mind. It is also an important function to stave off diseases, high blood pressure, and heart problems. Sleep is essential for a healthy immune system, proper brain functions, emotional well-being just like food and water. However, the percentage of psychological effects of sleep deprivation such as stress, depression, and anxiety is increasing in individuals who lose sleep.
According to studies, the psychological effects of sleep deprivation are commonly seen in older adults than younger adults. But it is observed that lack of sleep affects each individual differently. From affecting work performance to relationships, sleeping fewer hours brings pain and discomfort too in older adults.
When sleep loss is alarming then you should take a deeper look at the symptoms, causes, sleep deprivation treatment, and psychological effects of sleep deprivation.
What is Sleep Deprivation?
The term sleep deprivation refers to a state caused by inadequate quality and quantity of sleep needed for the better physical and mental health of an individual. The optimal sleep duration is about 7 to 9 hours for most adults aged from 18 to 64. It is enough to wake up feeling rested.
Severe sleep deprivation has been associated with a higher risk of mortality depending on age as it can impact cognitive, physical, and psychological health.
What are the Main Causes of Sleep Deprivation?
Sleep debt is increasing among people due to many reasons. Some people feel exhausted, cranky, and out of sorts due to sleep deprivation that continues long enough and drains mental abilities.
There are many easily recognizable reasons including voluntary behavior, medical problems, environmental problems, etc because of which you do not get enough sleep.
1. A Sleeping Disorder
The five major sleep disorders that can impact how you function during the day as well as at night include insomnia, restless leg syndrome (RLS), REM sleep behavior disorder, sleep apnea, and narcolepsy. These conditions impair the ability to sleep well regularly of the affected individual.
2. Shift Work
Individuals working in early morning shifts, rotating shifts, night shifts feel drowsy and face difficulty in sleeping and concentrating.
3. Medical Conditions
Patients with medical conditions such as depression, schizophrenia, chronic pain syndrome, sleep apnea, cancer, stroke, and Alzheimer’s disease have low quality sleep making them feel extremely tired during the day. Some people even get headaches from lack of sleep.
4. Environmental Problems
Problems created by the environment like noise, light, traffic, temperature, bed comfort and most importantly electronic distractions can influence sleep by building poor sleep habits. In this modern world of technology, children are more exposed to phones and laptops which is creating a risk factor for lack of sleep.
5. Drug Abuse
Many Americans do not sleep well at night due to the excessive consumption of alcohol, heroin, opiate, and other addictive drugs.
Sleep Deprivation Symptoms
Common symptoms of sleep deprivation include fatigue, mood changes, difficulty concentrating, forgetfulness, memory problems, and other symptoms. Sleep helps in the storage of thoughts in our minds. But lack of sleep can result in excessive daytime tiredness with a negative impact on short-term memory and long-term memory. Apart from this low sleep quality affects your mood causing anxiety and depression.
- Additionally, lack of sleep can cause irritability, paranoia, hallucinations, increased symptoms of depression and anxiety.
- Severe sleep deprivation symptoms can increase the risk of breast cancer, heart disease, diabetes, weight gain, stroke, risk of death, and weak immune system.
- A sleep-deprived person has some common noticeable signs of sleep deprivation such as excessive daytime sleepiness, irritability, and lack of energy. It appears that not getting enough sleep can result in different types of sleep deprivation headaches.
A person who experiences too little quality of sleep may show a range of symptoms depending on whether it is acute or chronic.
What are the Psychological Effects of Sleep Deprivation?
The lack of sleep can hinder your thinking, lower alertness, and concentration. It impairs judgment by making a situation more difficult which can hurt your work performance. It is often observed that sleep improves learning, memory, and insight. A full night’s sleep debt can make your reaction time slower which is required for a quick response.
This is why people should value enough sleep. Chronic sleep deprivation can be a safety hazard as it can lead to accidents and workplace injuries. It is often associated with reduced vigilance, restlessness, and increased errors. There are other psychological effects of sleep deprivation stated below:
1. Stress
Stress is a response that has evolved in humans that can severely impact physical and mental health in the long term. The occasional night of poor sleep does not cause more harm than the persistent lack of sleep. It can cause abrupt, anxious thoughts to occur at night. Long-term sleep deficiency increases agitation and keeps your body aroused. However, with stress management techniques, you can get rid of it.
2. Depression
There is a significant association between chronic sleep deprivation and depression. Night shift work is a well-known cause of high levels of depression. It decreases sustained attention, increases impulsiveness and drive. If this persists for more than two weeks then a group of depression disorders may occur.
3. Anxiety
One of the main psychological effects of sleep deprivation is anxiety. Several factors can increase the risk of developing this condition but sleep deprivation is among the commonest ones. The patient feels excessive worry and fear about what’s going to happen next.
4. ADHD and Bipolar Disorders
Sleep disruption can trigger manic or hypomanic attacks in bipolar disorders patients. It can lead to insomnia, REM sleep abnormalities, and delayed sleep phase syndrome.
How Do You Treat Sleep Deprivation?
The long-term effects of sleep deprivation are real as it risks physical health as well. The combination of lack of sleep and poor psychological health can be dangerous. However, you can fix your sleep debt issue if the right step is taken on time.
1. Restore Sleep
Keep the bedroom dark and quiet. Also, maintain a temperature that is not too hot or cold. Use fans, heaters, blinds, sleep masks if needed to restore a regular schedule of sleep. Keep your phone, laptop, and TV aside before 1 hour of your bedtime. Follow a relaxing bedtime routine to ensure you have enough time for restful sleep each night.
2. Lifestyle Modifications
To re-energize your day, engage in moderate exercise for at least 20 minutes. You can do a self-massage. Mindfulness meditation and Yoga significantly improve insomnia and bring up strong emotions. They can help you relax before bedtime. Eat light meals two hours before bed.
3. Home Remedies
Lavender oil and magnesium supplements gradually encourage healthy sleep patterns. 20 mg of lavender orally is usually safe to use.
4. Medications
If lack of sleep effects persists for more than a few weeks consult your doctor as it may be a sleeping disorder.
Final Words on Psychological Effects of Sleep Deprivation
Make a beneficial plan to do something relaxing and record your night-time routine to find a cause of lack of sleep. To avoid the psychological effects of sleep deprivation consult a doctor as soon as possible.
