Sleep_Deprivation

Sleep 1 Sleep Deprivation and its Effects Sleep 2 The definition of sleep deprivation is a chronic lack of sufficient restorative sleep (Glossary of Terms, n.d.). To put it in simple terms, sleep deprivation is a sleep debt. The more sleep lost each night the larger the debt will become. I live with sleep deprivation in my every day life. I know the effects firsthand. To overcome the obstacle of sleep deprivation I must research it, understand it, and evaluate possible solutions. I need to understand the short and long-term consequences of sleep deprivation, the reasons my body needs sleep, and the methods used to help those who have been through sleep deprivation before me. Once the consequences of sleep deprivation are known the reasons why we need to sleep will also be known. When someone lives with a sleep debt it raises the risk for depression, diabetes, cardiovascular disease, and obesity. A sleep debt can also impair alertness. This increases the risk for errors, impaired concentration, and slower reaction time. It can affect relationships when the sleep debt causes impatience, crankiness, and irritability. Sleep deprivation has been known to cause workplace accidents and traffic accidents (Sleep Deprivation, 2002-2010). According to Harvard Health Publications 2007, there are six main reasons the body needs the proper amount of sleep. Sleep aids in the commitment of new information to the memory part of the brain. It is a process called memory consolidation. The correct amount of sleep helps maintain correct metabolism and body weight. Sleep deprivation has been known to cause weight gain. It alters metabolic functions, by releasing excess cortisol, while reducing levels of leptin. Cortisol is a stress hormone and leptin is the hormone that suppresses appetite. Harvard also mentions the issue of safety. Sleep debt Sleep 3 contributes to greater daytime sleepiness. This can happen while driving, working, or flying airplanes. Human bodies need sleep to have quality of life. Without the proper amount of sleep irritability, impatience, moodiness, and even anxiety and depression can become part of every day life. Cardiovascular health is also affected in ways such as hypertension, increased inflammation, and even heart attacks. Because sleep deprivation alters the immune system it can also reduce the ability to fight cancer and other disease (Harvard Health Publications, 2007). There are tips to help a sleep deprived individual make it through a sluggish day. Eating breakfast will increase energy levels. Many times people will run for the sugar, due to the rush it provides. However, that rush will ultimately result in a crash of energy. Meals and snacks should be a combination of complex carbohydrates and protein. When all else fails get up and move around. The body can be stimulated from short walks out- side or around the workplace. It can aid in making an individual feel more alert. Varying activities can help in alertness as well. Focusing on the same thing for too long may cause worse drowsiness. Surges of cold air are also an idea. An air conditions, burst of winter wind, etc. can be all that is needed to perk up a tired mind (Sleep Deprivation, 2002-2010). There are sleep hygiene tips that can help with relaxation, falling asleep, and getting better overall sleep, allowing one to wake up refreshed and alert. Avoiding the television, eating, or discussing emotional issues in bed can help. A bed should be used for sleep and sex only. When the brain associates the bed with other activities it can be difficult to fall asleep. Minimizing noise, light, and extreme temperatures during sleep Sleep 4 by use of ear plugs, window covers, or blankets and air conditioners can also help. It is best not to drink fluids after 8 p.m. if someone is prone to waking up frequently due to urination. Avoiding naps longer than 25 minutes if you have no difficulty falling asleep, and avoiding them altogether if you do. Keep the lights dim, avoid nicotine, caffeine, alcohol, heavy eating, vigorous exercise, and sleeping with pets (How to Sleep Better, 2005-2010). Personally I do not have a problem growing tired. I just do not want to go to bed. I have found that the days I stick to a decent schedule, eat right, and take a dose of all natural melatonin I do better. My average amount of sleep is 3-6 hours. There are several tips listed within these pages, and hundreds more I did not list. As I evaluate these tips I consider myself. I am less alert, slower to react physically and emotionally, overweight and growing, sore and tired all the time, and even depressed for no real reason. Many of the things I learned regarding what happens when my body is deprived of sleep are currently happening to me first-hand. I must consider where I found the information. Who wrote or published the information' Does the information I found on websites stack up to what I found in medical journals and encyclopedias' Are my sources out-dated (Goett & Foote, 2010)' When I verify my sources and they match my feelings I conclude the sources must be authentic. In order to solve my problem and stop depriving myself of sleep I can try the various methods suggested, and see which works best for me. The information I have regarding the consequences of sleep deprivation can be used to scare me into doing the right thing. The tips and techniques can be applied to my daily life. Through trial and Sleep 5 error I can find what works best for me, and pay my sleep debt; once and for all. Sleep 6 References: Glossary of Terms (n.d.). Retrieved June 6, 2010 from http://www.sleep-disorders-help.com/glossary-of-terms.html Harvard Health Publications (2007). Six Reasons Why You Need Your Sleep. Retrieved June 6, 2010 from http://health.gather.com/viewArticle.action'articleId=281474977119889 How to Sleep Better (2005-2010). Sleep Hygiene Solutions. Retrieved June 6, 2010 from http://www.webmd.com/sleep-disorders/guide/sleep-hygiene'page=3 Jennifer A Goett, & Kenneth E Foote. (2000). Cultivating student research and study skills in Web-based learning environments. Journal of Geography in Higher Education, 24(1), 92-99.  Retrieved June 6, 2010, from Research Library. (Document ID: 59614022). Sleep Deprivation (2002-2010). Retrieved June 6, 2010 from http://www.shuteye.com/sleep-problems/sleep-deprivation.aspx