Hey You Guys!
Sleep Deprivation or sleep
loss refers to “sleep of shorter duration than the average basal need of 7 to 8
hours per night” (Institute
of Medicine 2006). As college
students, most can relate to this sleep pattern and even see it as a normatively. Sleep Deprivation in college students
is caused by a variety of
different factors including schedule, stress, and social activities.
College students are sometimes forced to make a class schedule that is outside
what they have previously been accustomed too. Waking up to go to an early
morning class, for someone who has previously been known as a night owl, can be
difficult to get used to. The stress that comes
with being a college student can greatly affect quality of sleep as well. A
study in 2001 showed that 73% of students have occasional sleeping
problems due to stress (Knowlden
2012) The stress that comes with being a college student cause some to lose
sleep, but what about the stress that people in developing countries face every
day? Are these sleep loss trends consistent globally or is this solely an
American epidemic?
The
Five Stages of Sleep- Describes if the Sleep we are getting is restful. REM
stands for Rapid Eye Movement because the eyes wander back and forth at this
stage (WebMD).
Stage 1-
(Non Rem) Theta Waves are present and patients will claim they weren’t asleep (WebMD).
Stage 2-(Non
Rem) Rapid brain waves called sleep spindles occur. Heart rate decreases (WebMD).
Stage 3-(Non
Rem) Delta Waves Occur and patient will drift from light to deep sleep (WebMD).
Stage 4-(Non
Rem) Delta Sleep occurs, bed-wetting or sleepwalking occurs at this time (WebMD).
Stage 5-(REM)
Increased respirations rate and brain activity (WebMD).
Important-
If stage 5, REM stage, isn’t reached… signs of sleep deprivation can still
occur (WebMD).
Effects of Sleep Deprivations
Cognitive- Sleep deprivation is
far too common in modern society yet can have many effects on a person.
One negative effect that insufficient sleep can have is on the cognitive performance (Result
Filters). It will generally slow the response speed of a person and
increase the inconsistency of a person’s alertness making them in a vulnerable
state.
Immune
System-
The immune system is one part of
the body that is negatively affected by the lack of sleep. The response of
immune system during sleep deprivation can cause disruptions in beta cells and
compliment pathways that help fight infection. (Segerstrom and Miller, 2004).
Mood- More than the effects
on cognition, another negative effect from sleep deprivation is the profound
effect on mood (Pilcher). Lets face it we all get
irritable during finals week. As a group we ponder if closing the book and
getting a full night of sleep would give us a higher grade.
Weight- Another effect on
persons, especially women, that obtain insufficient sleep is weight gain. “Sleep
restriction has metabolic effects that predispose to weight gain”
(Patel). Due to the inability to have sufficient cognitive performance,
people are less likely to make the best decisions such as good food choices and
healthy lifestyle decisions. Sleep deprivation has completely
underestimated effects on the functions of the human body.
Physical
Aspects-
Inadequate
sleep can lead to detrimental effects on the body. The physical aspects of sleep
deprivation have profound effects on the body (Matta). The physical aspects of insufficient
sleep are forgetfulness, difficulty in concentration, and decreased sociability
(Matta). With these physical effects in
mind, a person will less productive in the workday and school.
Higher
Risk of Chronic Disease- Another detrimental effect of sleep deprivation is
the increased risk of chronic disease (Colten and Altevogt,
2006). With the increased risk of chronic disease and less responsive immune
system, a person’s overall health will be vulnerable. Regardless of age and
gender, sleep deprivation negatively affects a person’s health. Examples of
this is would be obesity and hypertension (Colten and Altevogt, 2006). Sleep
Apnea is mentioned in Sleep Hygiene.
Figure
1: Above is a chart comparing
different countries and the amount of sleep they receive. China is in the lead
Anonymous. (2013). Do you Agree with these figures.
Sleep Hygiene- Sleep hygiene is in reference to non-medical
treatment options to better ones slumber. Below are ways to improve ones sleep
hygiene.
Obesity-
When an individual is over weight it is most likely that they will suffer from
sleep apnea (Marks, 2012). Sleep Apnea is a
common disorder in which you have one or more pauses in breathing or shallow
breaths while you sleep (Marks, 2012). When patients are obese they often
suffer from obstructive sleep apnea (Marks,
2012). They extra weight crushes their trachea creating a loud snoring sound or
create long pauses where the body is deprived of oxygen (Marks, 2012). I lived with a person
with obstructive sleep disorder and he would gasp from time to time like he was
held under water. Not only is it scary to hear someone having to fight to
breath when they sleep, they are often unrested and lethargic throughout the
day (Marks, 2012). REM sleep is
interrupted when you have to fight to breath while you sleep (Marks, 2012). Studies conclude that patients with sleep apnea are generally obese (Marks,
2012). Studies have also shown that people that
get enough sleep crave fewer sweets and empty caloric food (Wilkey, 2012). If your news year’s resolution is to loose weight, add
on the sleep.
Reduce intake of caffeinated beverages- Caffeine is a stimulate drug
and a Northwest staple. It is also a crutch to college students during midterms
and finals week. I was nine when I had my first coffee drink, and I don’t
recall when my first caffeinated soda was. Studies show that no matter when
caffeine is consumed it effects you sleep cycle (Woerner,
2013). That is right even a “cup of Joe” in the morning can
impede sleep (Woerner, 2013).
Reduce alcohol intake- This suggestion surprised me because I find myself sleepy after
having a glass of wine. It is common for me to hear a fellow student say, “I
need to wind down” and opt for an adult beverage. Although alcohol is a
depressant, therefore disturbs circadian rhythms and REM cycles (Szalavitz,
2013). This is one of the reasons why people whom have drunk the night before
feel unrested after sleep (Szalavitz, 2013).
Bed is for sleep only… Ok
maybe one more thing- Sleep specialists claim that TV, eating, and discussing
emotional issues in bed disrupt sleep cycles (Graven, 2012). Ladies, pillow
talk is not longer considered cute and men you have a leg to stand on. The bed
should be used for sleep and sexual acts only. If not, we can associate the bed
with other activities and it often becomes difficult to fall asleep (Graven, 2012).
Meditation- A study at Yale University did a study on the relationship of
meditation and sleep (James,
2011). Associates discovered that people that
participated in the study that meditated regularly are basis are able to
switch on or off the areas of the brain that is responsible for Attention
Deficit Hyperactivity Disorder (ADHA), schizophrenia, and anxiety (James,
2011). The study finds these people become more
mindful of their surrounding and not self-centered due to less activity in the
“default mode network” of the brain (James, 2011). A new network is reported when brain activity is monitored through an
(MRI) Magnetic resonance imaging device when a patient meditates (James,
2011). What does this mean to the sleep
deprived? Fewer vices to keep people suffering from sleep deprivation awake,
such as chocolate, caffeine, or nicotine (James, 2011). In order to do this an individual needs to turn busy
beta wave state in their brain to an alert but calm alpha wave state (James,
2011). Alpha waves activate the parasympathetic
nervous system (PNS), allowing the individual to slow down and the brain to
regenerate (James, 2011). This will only
take 10-15 minutes out of your day or before bedtime (James, 2011).
Medication- The use of medication is recommended by
physicians only, these methods are reported to be a last resort. Over uses and
abuse of prescription drugs can lead to addiction (Ogbru, 2013).
Prescription- Many prescription drugs can cause drowsiness, but there is a
whole class of drugs used to treat insomnia. The most common are called
hypnotics (Ogbru, 2013). There are a variety of hypnotics we see on television
commercials such as Ambien, Lunesta, and Restoril. The main difference among
the various hypnotics is their half-life or how long the drug is active in the
body before it is processed out of the body (Ogbru, 2013). This may sound like
a “dream” come true. The list of possible side effects for prescription sleep
aids is well of 25 items long and sound torturous (Ogbru, 2013).
Over the Counter- Example of these that I’m familiar with are Tylenol PM and
melatonin supplements. Dr. Ogbru as states allergy medicine can bee used if you
have problems sleeping (Ogbru, 2013). These have been proven safe for
consumption and addiction isn’t likely, although I would consult a physician
before going on a nightly regiment (Ogbru, 2013).
Figure
2: Above
is How much sleep we need as we age (National Sleep Foundation, 2013).
Sleep Deprivation in the Developing World
Sleep deprivation in the developing world is not
that well known. But recent research has shown the prevalence of sleep
deprivation. A study was done in 8 developing countries (South Africa,
Tanzania, Kenya, Ghana, Vietnam, Bangladesh, Indonesia, India) and across Asia
and Africa in older adults age 50 and older (Stranges 2012). The results show that “16.6% of adults 50
and older reported sleep problems” (Stranges 2012). Assuming this is true
across the entire developing world, this would mean about 150 million people
have sleep problems in 2010 (Stranges 2012). In a related issue, a global study
done by the United Nations on global aging shows that by year 2050, “for the
first time in history, seniors older than 60 will outnumber children younger
than 15” (as cited in Gelineu 2013). In the future, the entire world faces an
increasing older population and with this an enormous challenge of sleep
deprivation if nothing is done. But developing countries have additional
hurdles that make addressing this issue more problematic. Taken all together,
sleep deprivation is a global health issue that has not received the attention
it needs to properly address the problem. The research we have presented is
only from adults age 50 and older (Stranges 2012). This doesn’t include
children and adults younger than age 50 (Stranges 2012). Our group speculates that
the prevalence is even higher if all age groups were included.
Work Cited
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Graven A. (2012) Use Your Bedroom for
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James M. (2011) Sleep, Cycles
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Today. http://www.psychologytoday.com/blog/focus-forgiveness/201112/sleep-cycles-and-rebooting-your-brain-meditation
Painter K. (2013) More exercise, even in the evening, is
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Woerner
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Associated With Significant Sleep Disruptions, Study Show. Fox News http://www.foxnews.com/health/2013/11/15/afternoon-caffeine-associated-with-significant-sleep-disruptions-study-shows/
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Photos Cited
Figure 1: Anonymous. (2013) The Chinese
are Getting the Most Sleep at Night. http://www.floatingpath.com/2013/08/25/chinese-getting-sleep-night/
Figure 2: National Sleep Foundation.
(2013) How much sleep do we really need? http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need
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