Sleep deprivation can have serious consequences, from slower reaction times to the risk of microsleeps. Understanding this condition, including its causes, symptoms, diagnosis and treatment, is essential for making sure you are getting the sleep you need. Research from the University of Chicago, for example, shows that people often overestimate or underestimate how much sleep they get. Subjects in a laboratory sleep study who were allowed to sleep only six hours a night for two weeks at a time performed just as poorly as those who were forced to stay awake for two days at a time.
Insomnia and sleep deprivation are not the same thing, but both involve not getting enough sleep. Instead of taking the necessary steps to get more sleep, people often resort to drinking caffeine or energy drinks, taking a nap or simply trying to “tough it out”. Regular physical activity can also help maintain a normal sleep schedule, so try to get at least moderate exercise every day. The degree of sleep deprivation and whether it is acute or chronic will determine the symptoms a person experiences.
Sleep deprivation can cause the skin to age more rapidly and slow its recovery. In sleep medicine, sleep deprivation is defined in terms of sleep duration, which is the total amount of time a person spends asleep. The group that slept only four hours each night performed just as poorly, but reached their lowest point earlier. Research suggests that for every hour beyond the six that people sleep, they overestimate sleep by about half an hour.
Improving sleep hygiene is key for people who do not get enough sleep. When you don't get enough rest, leptin levels drop, meaning you don't feel as satisfied after eating, and ghrelin levels rise, stimulating your appetite so you want more food. It's important to take steps to ensure you are getting enough restful sleep each night. Make sure your bedroom is dark and quiet and keep your phone away from your bed. Avoid caffeine and alcohol before bedtime and try to go to bed and wake up at the same time each day.
If you still have trouble sleeping, talk to your doctor about possible treatments.
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