How does lack of sleep affect a person?

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The nor­mal dura­tion of sleep varies from 4 to 12 hours and depends on the char­ac­ter­is­tics of the body of each indi­vid­ual per­son. The main indi­ca­tor of a qual­i­ty night’s rest is a feel­ing of cheer­ful­ness and a surge of strength after it. If a per­son often wakes up in the morn­ing bro­ken and tired, then we can assume the pres­ence of cer­tain sleep dis­or­ders. What are they asso­ci­at­ed with and how to get rid of them?

What are the symptoms of chronic lack of sleep?

The main vio­la­tions include not only lack of sleep (insom­nia), dif­fi­cul­ty falling asleep, ear­ly awak­en­ing, but also much more. At least a quar­ter of the adult pop­u­la­tion suf­fers from such prob­lems, and in old­er peo­ple, var­i­ous sleep dis­or­ders are diag­nosed even more often.

Insom­nia is caused by fre­quent fears and anx­i­eties, tak­ing cer­tain med­ica­tions, as well as somat­ic dis­eases. It can be a tem­po­rary phe­nom­e­non or be a con­stant com­pan­ion of a per­son.

Oth­er caus­es of dis­turbed sleep-wake cycles in adults include late meals (less than 3 hours before bed­time) and spicy foods.

Intense phys­i­cal (men­tal) stress, strong emo­tions, pro­longed work at the com­put­er, loud music, extra­ne­ous noise in the room, fre­quent change of time zones, as well as the use of invig­o­rat­ing drinks (tea, cof­fee) affect a person’s healthy sleep.

Low phys­i­cal activ­i­ty, work at night, late awak­en­ings and sleep dur­ing the day neg­a­tive­ly affect the qual­i­ty of night rest.

Com­fort­able con­di­tions also play an impor­tant role in falling asleep eas­i­ly (the com­fort of the mat­tress and pil­lows, the air tem­per­a­ture in the bed­room, the inten­si­ty of light­ing, etc.)

Insuf­fi­cient sleep time has been proven to affect the devel­op­ment of anx­i­ety and depres­sion. Chron­i­cal­ly sleep deprived peo­ple find it hard­er to relax and focus on pos­i­tive emo­tions. It has been estab­lished that sleep depri­va­tion has a neg­a­tive effect on brain func­tion, and also leads to a dete­ri­o­ra­tion in mem­o­ry and vision.

Symp­toms of sleep dis­or­ders depend on their types. Experts dis­tin­guish the fol­low­ing types.

A patho­log­i­cal increase in the dura­tion of a per­son­’s sleep may indi­cate dis­or­ders in the work of the endocrine, ner­vous and mus­cu­loskele­tal sys­tems. But most often, hyper­som­nia is the result of depres­sion. In this case, it is accom­pa­nied by increased irri­tabil­i­ty, depres­sion, increased sleepi­ness dur­ing the day and crav­ings for sweet foods.

This type is char­ac­ter­ized by prob­lems with falling asleep and the qual­i­ty of night rest. This dis­or­der is char­ac­ter­ized by fre­quent awak­en­ings and heavy falling asleep after them. Some­times insom­nia can be felt all night, and in the morn­ing a per­son feels over­whelmed and not rest­ed. Insom­nia is the result of var­i­ous somat­ic and psy­cho­so­mat­ic dis­eases.

This syn­drome is char­ac­ter­ized by impaired breath­ing dur­ing sleep, which is accom­pa­nied by inter­mit­tent breath­ing and snor­ing. Sleep apnea is most com­mon in peo­ple who are over­weight. Upon awak­en­ing, they expe­ri­ence drowsi­ness, increased blood pres­sure, decreased con­cen­tra­tion, and headaches.

Optimal sleep time for good health

Optimal sleep time for good health

A per­son spends a sig­nif­i­cant part of his life in a dream. There­fore, some peo­ple tend to short­en this “use­less” peri­od and spend it on more impor­tant, from their point of view, needs. Some pre­fer to work, oth­ers spend time on social net­works, TV or going to clubs. In any case, experts warn that lack of sleep inter­feres with the nor­mal rest of the body, leads to a decrease in the speed of men­tal reac­tions and prob­lems with the per­cep­tion of new infor­ma­tion.

In addi­tion, peo­ple are not always able to cor­rect­ly assess the state of their phys­i­cal and intel­lec­tu­al abil­i­ties, believ­ing that they are at the peak of their capa­bil­i­ties. How­ev­er, this is not the case — missed sleep time neg­a­tive­ly affects all areas of human life.

Many peo­ple believe that a full night’s sleep should take 8 hours. How­ev­er, the age of a per­son should also be tak­en into account, the old­er he is, the less time is required to restore strength. Accord­ing to sci­en­tif­ic stud­ies, infants should sleep at least 14 hours, school­child­ren 9–11, young and mid­dle-aged peo­ple 7–9, and the elder­ly 7–8 hours.

There­fore, we can say with con­fi­dence that in most cas­es a per­son­’s sleep, last­ing 7–9 hours, is able to pro­vide a good night’s rest.

Also, sci­en­tists have found that excess sleep neg­a­tive­ly affects well-being. There­fore, you should try to adhere to the estab­lished norm.

Prevention of human sleep disorders

Prevention of human sleep disorders

Since chron­ic sleep depri­va­tion con­tributes to faster wear and tear of the body, it is nec­es­sary to try to estab­lish a healthy night’s sleep. Sim­ple pre­ven­tive mea­sures can help insom­nia.

In order for a night’s rest to ful­ly restore the body’s strength, it is nec­es­sary to go to bed and get up at about the same time. Vio­la­tion of the usu­al dai­ly rou­tine may well cause prob­lems with falling asleep and the qual­i­ty of sleep.

As men­tioned ear­li­er, a healthy sleep of a per­son should take 7–9 hours. How­ev­er, its qual­i­ty also mat­ters. There­fore, it is more use­ful to sleep sound­ly for 7 hours than 8 or 9, but with awak­en­ings.

It is not rec­om­mend­ed to stay in bed after wak­ing up as there is a pos­si­bil­i­ty of falling asleep again. In addi­tion, it is nec­es­sary to accus­tom the body to start the day imme­di­ate­ly after wak­ing up.

Good habits are: tak­ing a warm relax­ing bath, lis­ten­ing to light, pleas­ant music, leisure­ly walks before going to bed. It is nec­es­sary to choose those activ­i­ties that max­i­mize the relax­ation of a par­tic­u­lar per­son. You should also try to cre­ate the most con­ve­nient and com­fort­able envi­ron­ment in the bed­room. It should not have a TV or com­put­er. It is impor­tant to be able to cre­ate soft, sub­dued light­ing. You should also choose com­fort­able and high-qual­i­ty bed­ding (pil­low, mat­tress, blan­ket).

For a sound, full-fledged sleep, it is nec­es­sary to ven­ti­late the room, and also not to allow exces­sive­ly high tem­per­a­tures. Exces­sive dry­ness of the air should be avoid­ed, and a humid­i­fi­er should be used dur­ing the heat­ing sea­son.

A seden­tary lifestyle does not allow you to spend the required num­ber of calo­ries. As a result, the body does not feel prop­er fatigue. A per­son can­not fall asleep for a long time, and in the morn­ing he feels tired and over­whelmed.

It is nec­es­sary to com­plete­ly aban­don smok­ing and alco­hol abuse, which con­tribute to the acti­va­tion of the ner­vous sys­tem and inter­fere with the process of falling asleep.

By Yraa

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