How to Prevent Dangers of Sleep Deprivation

Sleep deprivation is when an individual gets less sleep than the body needs to feel awake and alert. People’s opinions vary how little sleep is needed to be considered sleep-deprived. Older adults seem to be more persistent in the effects of sleep deprivation, while others especially children and young adults are more vulnerable.

In this article, you will learn about How to Prevent Dangers of Sleep deprivation and stay away from the health consequences associated with not get enough sleep.

However, they are some recommendations for appropriate sleep durations for specific age groups, which are listed below;

• Newborns (0-1 month) needs about 14-17 hours sleep each
  day
• Infants (1-11 months) needs about 12-15 hours sleep each
  day
• Toddlers (1-2 years) needs about 11-14 hours sleep each
  day
• Preschoolers (3-5 years) needs about 10 13 hours sleep
  each day
• School-age children (6-13 years) needs about 9-11 hours
  sleep each day
• Teenagers (14-17 years) needs about 8-10 hours of sleep
  each day
• Adults (18-64 years) needs about 7-9 hours sleep each
  day
• Older adults (65 and above) needs about 7-8 hours of sleep
  each day

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Major Causes of Sleep deprivation

Meanwhile, some sleeping may be considered a total waste of time, which should have been used to pursue other things such as entertainment, educational goals or money-making pursuits.

Others as shift work (nurses), family obligations or demanding jobs (stress), frequent night arousal, Basleeping habits or waking up too early can lead to sleep deprivation and accumulation of sleep debt.

Also, some mental problems such as depression, psychosis and medical conditions including hormonal imbalance can lead to poor sleep patterns and insomnia in some cases.

Short term effect of sleep deprivation

• Fatigue
• Moodiness
• Daytime sleeping
• Poor concentration (attention deficit)
• Forgetfulness
• Difficulty in learning
• Lack of motivation
• Frequent yawning
• Irritability
• Drowsiness

Consequences of Sleep deprivation

Occupational injury: Drowsy driving is responsible for thousands of automobile crashes in the high ways.

Poor quality of life: Inability to participate in certain activities that require sustained attention

Increased risk of psychiatric emergencies: Individuals who already have bipolar affective disorders are more at risk of mood disorder and attention deficits because they are predisposed, therefore such alway to get enough sleep.

Increased risk for obesity, diabetes mellitus, heart attack hypertension, and stroke. Also, some studies suggest that shorter sleep duration may be a predictor of weight gain in adults and children. Each hour reduction of sleep per day is associated with an increase of 0-35kg in body mass index (BMI).

Prevention of Sleep deprivation

• Go to bed when tired
• Follow a routine bed and wake up time, keeping it consistent every day of the week
• Avoid eating immediately before bedtime (eat 2-3 hours before bedtime)
• Engage in regular exercise during the day
• Keep the bedroom quiet and in cool temperature.
• Drink milk (warm or cold) before going to bed because milk contains tryptophan that helps to induce relaxation
• You may as well dim the lights as you are about to sleep.
• Take a warm bath before trying to sleep, be sure the water is not hot but warm.

How Can I Manage Sleep deprivation?

Moreover, if you have had months of restricted sleep, you will have built a significant sleep, so expect the recovery to take several weeks.

• Start by adding an extra 1 or 2 hours sleep a night, and go to bed when you are tired and allow your body to wake you in the morning, by avoiding alarm set up.
• Expect to sleep up to 10 hours a night at first. After a while, the amount of time you sleep will gradually decrease to the normal level
• Do not rely on caffeine or energy drinks as a short term pick me up. They may boost your energy and concentration temporarily but can disrupt your sleep patterns further in the long run.

However, if the sleep deprivation is ongoing and negative symptoms persist despite practicing good sleep[ hygiene measures, consult your doctor.

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