Sleep Deprivation: Prolonged Sleep Deprivation Shortens Your Lifespan More Than You Know.
Sleep deprivation. A ‘friend’ that we’ve all met, be it the one you meet very occasionally, or the clingy friend that you meet on a daily basis.
As you may have already known, this ‘friend’ of ours isn’t exactly on great terms with our health. Of course, the occasional sleep deprivation during rare circumstances is perfectly normal, but consistent and prolonged lack of quality sleep can lead to drastic consequences.
Immune system
Sleep deprivation makes us more prone to infections and respiratory diseases. Without enough sleep, our body’s natural defenses against pathogens will be incapable of functioning properly, making us more susceptible to the common cold, and other infectious diseases.
When we sleep, our body produces T-cells, which are white blood cells that identify foreign particles and activate B-cells to produce antibodies. They play an essential role in our immune system, so a reduction in its production due to lack of sleep will weaken our immune system.
The Brain
Sleep is key to learning and remembering. So, sad to inform you, but your sleepless nights trying to cram for exams will probably not be of much help. Absorbing the information taught by the teacher AND not having microsleeps or feeling drowsy will be extra challenging too. Don’t believe me? Here is a study that has proven that sleep deprivation results in poorer academic performance. Besides, there has also been evidence showing that sleep deprivation could play a role in the development of Alzheimer’s disease.
Mental health
With prolonged sleep deprivation, you are more likely to experience symptoms of depression and anxiety, especially as it will be harder for you to manage and process your emotions.
One of the many reasons is that the parts of the brain regulating the amygdala (the center of emotions in the brain) are weaker after being sleep-deprived. This means that people who are sleep-deprived will be less able to control their emotions, leading to issues like depression.
Heart and circulatory system
Long-term sleep deprivation increases the risk of cardiovascular problems, like high blood pressure and high cholesterol. Why? Sleep loss promotes the production of inflammatory cytokines (proteins), which increases the risk of cardiovascular and metabolic issues.
Accidents
Common symptoms of sleep deprivation include daytime fatigue, difficulty making decisions or judgments, excessive yawning, and slower reaction times. In fact, being sleep deprived slows your reaction time more than alcohol does!
Now imagine having these symptoms while driving or crossing the road. Needless to say, sleep deprivation increases the risk of accidents.
Despite all these consequences, a 2018 study still found that 73% of high school students regularly fail to be on par with healthy levels of sleep (9–12 hours of sleep for pre-teens and 8–10 hours of sleep for teenagers). Chances are, you’re one of them.
So how should we solve, or at least, prevent this issue?
- Limit daytime naps
- Avoid caffeine intake a few hours prior to bedtime
- Going to bed at the same time each night and waking up at the same time each morning
- Spending an hour before bed doing more relaxing/ calming activities, such as reading (probably means not rushing assignments before bed too)
- Avoiding heavy meals within a few hours before bedtime
- Refraining from using electronic devices or being around bright lights before bedtime
- Reducing screen time
- Exercising regularly, though it is suggestible not to exercise close to bedtime
Sleep deprivation has adverse effects on us, be it our physical or mental health, or our daily performance. Wishing us the best of luck as we attempt to sever ties with our ‘friend’, or rather ‘foe’ — sleep deprivation.
By: Kayden Owee
