SLEEP DEPRIVATION

DEFINITION OF SLEEP DEPRIVATION

According to the National Library of Medicine, and Medical News Today, the term “sleep
deprivation” comes from not getting the right amount of sleep but the hours vary to each age
range. For example, an adult needs to sleep for 7 or more hours; a teenager from 8 to 10
hours; a school age child from 9 to 12 hours, a preschool child from 10 to 13 hours; a toddler
from 11 to 14 hours; and an infant from 12 to 16 hours (the last 3 mentioned are including
nap time)

However, apart from the quantity, it is highly important to consider the quality of sleeping too.
A low quality sleep may involve:
● waking up in different occasions during the night
● an environment that is too hot, too cold, or too noisy
● an uncomfortable bed or pillow
● breathing difficulties, such as sleep apnea (which is when someone’s breathing
suddenly stops and starts during sleep, which can result in low levels of oxygen)

CAUSES OF SLEEP DEPRIVATION

There are multiple factors that can lead people to suffer from this condition. Those factors
may be:
● using electronic devices before bedtime or keeping them in the bedroom
● sleeping in a noisy place or it does not have the right temperature
● work obligations, like extended hours or shift work.
● meeting deadline
● or even more complicated problem as health issues such as depression, anxiety,
fatigue, bruxism or sleep apnea, to mention some of them

SYMPTOMS OF SLEEP DEPRIVATION

Lack of sleep can directly affect someone’s life during their waking hours. For those who are
not sure if they are suffering from this insufficient, there are some common symptoms related
to this issue:
● In relation to the brain or mental capacity, sleep deprivation can cause head-aches,
reduced attention, slowed thinking, bad memory and poor decision-making.
● On the other hand, it can influence behavior such as lack of energy as well as mood
change like feeling drowsy, grumpy, stressed or anxious.
● Furthermore, it can also interfere with sex life as it lowered the sex drive, in other
words, it lowered the desire to have sexual relations.

However, the symptoms may differ between children and adults. The indicators mentioned
before are more related to an adult meanwhile a child might be overly active, misbehave,
have problems in paying attention or their school performance can suffer.

CONSEQUENCES OF SLEEP DEPRIVATION

Chronic sleep deprivation has a wide range of physical and mental health problems as sleep
plays a significant role in almost every system of the body. Some of the consequences are:
 ● Body Weight: sleep can affect the hormones that control feelings of hunger and
fullness and it can also trigger the release of insulin. That is why there is a high risk
of obesity (or problems to maintain a healthy weight) or have type 2 diabetes.
● The Immune System: sleep deficiency has been linked to aggravated immune
function, including a poorer response to vaccines.
● The Cardiovascular System: there are studies that have found a strong connection
between sleep and cardiovascular problems including high blood pressure, coronary
heart disease, heart attack and stroke.
● Hormonal Anomalies: sleep can affect hormone production, including the production
of growth hormones and testosterone. It also causes the body to release additional
stress hormones, such as norepinephrine and cortisol.
● Mental health: sleep and mental health are closely intertwined. People with sleep
deprivation are more likely to have problems processing their emotions and feel
symptoms of depression, anxiety or bipolar disorder.
● The brain: lack of sleep affects memory forming and the learning process.

ACADEMIC LIFE AND SLEEPING

STUDENTS AND THEIR SLEEPING PATTERNS

In relation to sleep deprivation, Dr. Edward Pace-Schott, Harvard Summer School and
Harvard Medical School faculty member and sleep expert, says that between 70 and 96% of
college students sleep less than 7 hours each week night. And over half of college students
sleep less than 7 hours per night. But this is not only in college because 73% of high school
students get between 7 and 7.5 hours of sleep.

Even though many students attempt to catch up on lost sleep on the weekend, it is not a
healthy nor a true long-term solution to sleep deficiency.

On the other hand, some students affirm that they function perfectly well on just a couple
hours of sleep. These types of people are called short sleepers who do not need more than
6 hours rest. However, Dr. Pace-Schott says that there are just a few people who are short
sleepers but there are a lot more people who claim to be short sleepers than there are real
short sleepers.

THE CONNECTION BETWEEN LEARNING AND HAVING A GOOD REST

Those students who prioritize a good night sleep are likely to see an improvement in their
academic performance and there are plenty of other benefits for example:
● Students tend to be more productive, attentive and able to concentrate better while
studying.
● Sleep promotes memory reinforcement and consolidation.
● Prioritizing sleep helps to cope with stress that comes with being an active student.

TIPS FOR STUDENTS

Following Dr. Pace-Schott research, he mentioned the term “sleep hygiene” which refers to
establishing healthy sleep habits. He emphasized the idea of making sleep a priority and
establishing healthy bedtime and daytime patterns to promote good quality sleep. That is
why he gave some tips for students in order to create this healthy sleep hygiene:
● Limit caffeine close to bedtime and alcohol intakes.
 ● Avoid electronic devices (phone, laptop, notebook, tablet, desktop) an hour before
going to sleep.
● Do daily physical exercise but avoid intense exercise before 2 hours of bedtime.
● Establish a sleep schedule and be consistent in the bedtime and rise time (when you
wake up)
● Establish a “wind-down” or relaxing routine (meditation or yoga) prior to bedtime.
● Limit use of the bed for daily activities other than sleep (watch tv, work, eating, etc.)

CONCLUSION
In conclusion, everyone must have a good rest in terms of quality and quantity because it is
highly important for well-being. It has plenty of benefits to the organism and behavior as well
as it helps to cope with life and daily activities. Nevertheless, avoiding sleeping is a major
mistake that can lead to major health consequences that may last forever.