Adult sleep duration should be 7-8 hours. It is this time that the body needs for its full recovery. But how often a couple of hours are not enough to complete all the planned tasks. Naturally, this time is “stealed” at the expense of rest. The result is chronic sleep deprivation. What threatens the he alth of such a condition?
What is chronic sleep deprivation
Initially, let's figure out what condition can be attributed to this pathology. A person who does not get enough sleep every day for several days and even weeks suffers from a lack of sleep. But it's too early to talk about chronic pathology. Of course, he is faced with the first negative signs of this phenomenon. But in all its glory, chronic sleep deprivation manifests itself when a person limits his rest for several months.
Recently, a study was conducted at the University of Texas. It showed that residents who did notgot the required amount of sleep, had genetic changes. Such violations lead to the development of serious he alth problems. These are heart disease, obesity, memory loss.
Therefore, people who sleep 6 hours a night, and sometimes less, should be aware of the serious risks they expose their bodies to.
Causes of constant lack of sleep
Insufficient night rest can be caused by both internal and external factors. Internal causes include a variety of psychological or physiological problems. And external are various circumstances that do not allow you to go to bed on time or have a good rest.
Let's look at the most basic factors that most often lead to such a phenomenon as chronic sleep deprivation.
Reasons for a poor night's rest:
- Stress. This is the most common reason for inadequate rest. Unpleasant memories, problems at work or in personal life, financial or creative crisis can lie in the nature of insomnia. These factors lead to a decrease in the production of melatonin (sleep hormone) in the body. Instead, the synthesis of adrenaline increases. It is he who leads to overexcitation of the nervous system and provokes problems with falling asleep.
- Mental illness. Sometimes insomnia is a symptom of various abnormalities. It may indicate the development of psychosis, neurosis, manic disorder, prolonged depression in the body.
- Physiological ailments. Very often theycause insomnia in the elderly. Although not protected from such pathologies, even children. Diseases can worsen in the evening or at night. This interferes with fast sleep. Sometimes unpleasant symptoms make you wake up at night. Most often, chronic lack of sleep occurs against the background of the following diseases: diathesis, enuresis, angina pectoris, restless leg syndrome, hormonal failure, joint disease (arthrosis, arthritis), hypertension, obstructive sleep apnea.
- Failure of biological rhythms. All human systems are arranged in such a way that in the period from approximately 8 to 10 pm, the processes occurring in the body begin to slow down. This causes the person to relax and fall asleep. If this moment is ignored for a long time and the person does not go to bed at the appointed time, then a violation of the biological rhythm occurs. As a result, a person tosses and turns in bed for a long time and cannot fall asleep.
Main symptoms
In chronic sleep deprivation, a person's condition is a bit like alcohol intoxication. Such a person is characterized by drowsiness, she may experience hallucinations and even confusion.
Doctors consider this condition as a disease - a sleep disorder. The body is not able to fully recover. This leads to a number of negative violations. First of all, chronic lack of sleep affects the appearance, general condition and character of a person.
Symptoms affecting the nervous system:
- carelessness;
- depression and apathy;
- irritability;
- increased emotionality (unreasonable tears or inappropriate laughter);
- inability to concentrate;
- decrease in cognitive abilities (thinking, speech, memory).
Signs of lack of sleep that affect appearance:
- swelling of the eyelids;
- redness of the whites of the eyes;
- pale or earthy complexion;
- dark circles under the eyes;
- rather unkempt looking.
Symptoms affecting body systems:
- dizziness, headache;
- impaired functioning of the digestive tract (diarrhea, constipation);
- nausea, flatulence;
- exacerbation of chronic ailments;
- decreased immunity;
- susceptibility to colds.
What causes lack of sleep
This condition is quite dangerous. After all, the body can try to compensate for the lack of rest. In other words, a person can fall asleep at any moment, whether they are at work or driving.
However, this is not the only negative factor that chronic lack of sleep can lead to. The consequences of neglecting rest for a long time can be much more serious.
Doctors, carefully examining this condition, argue that chronic lack of sleep can provoke:
- stroke;
- obesity;
- diabetes mellitus;
- serious memory impairment (up to the loss of brain tissue);
- weakeningimmune system;
- appearance of heart disease;
- breast or colon cancer;
- hypertensive crisis;
- chronic fatigue syndrome;
- appearance of depression.
Sleep hygiene advice
Now that we know what chronic lack of sleep leads to, let's look at how to get rid of this condition.
First, read the basic sleep hygiene tips:
- Choose a medium firm mattress.
- Use a low pillow.
- Underwear and bedding should be made from natural fabrics.
- Remove annoying factors (clock ticking, draft, flashing electronic sensor).
- Avoid watching movies or reading negative books before bed.
- For 3-4 hours before the rest, give up caffeinated products (energy, tea, coffee).
- Don't eat heavy, fatty foods 2 hours before bedtime.
- Go to bed no later than 10-11 p.m.
Basic treatments
If all the symptoms indicate that you have developed chronic sleep deprivation, what to do in such a situation? Initially, the cause of this condition should be eliminated.
In most cases, the following measures are sufficient to improve sleep quality:
- No naps entirely.
- Try to move more during the day (walk, exercise).
- Before rest, perform procedures that can eliminate nervoustension (watching humorous films, calm music, relaxing bath).
- Be sure to ventilate the bedroom before going to bed.
- Try to go to bed at the same time.
- Don't use alcohol to fall asleep. It provides heavy and superficial rest.
If chronic lack of sleep is based on psychological or physiological problems, then you need to turn to professionals. Those people who have no obvious reasons for poor quality sleep should undergo a full examination.
Folk remedies
Ancient recipes should not be ignored.
Falling asleep and proper rest can provide such means:
- Peony tincture (10%). It is recommended to use it three times a day, 30 drops for 1 month.
- Green tea with honey. It should be consumed daily, preferably at bedtime.
- Warm milk with honey. This is another great tool that normalizes night sleep. It is recommended to drink 1 glass of the drink before bedtime.
If all of the above methods do not help you get some rest, you may need special medical treatment. Therefore, consult a doctor who will select an adequate therapy.
