ANCSLEEP BLOG

Sleep Deprivation

If you have experienced sleep deprivation, you know how brutal it can be. Chronic sleep deprivation is when you are deprived for long periods of time – at least a month or more. This differs from acute sleep deprivation, that is short lived and often has a very specific cause. Chronic sleep deprivation will most certainly make life miserable for you, and can negatively impact those around you as well.

Sleep deprivation impacts your performance and health in all areas of life. Furthermore, it can have serious medical consequences, namely:

• Shortened life expectancy
• Much greater risk of disease and medical problems
• Lower quality of life

To avoid sleep deprivation, you need enough time asleep. It’s not that simple though, there are many factors to consider:

• We need different sleep at different ages
• Our sleep patterns change as we get older
• You are unique with your own unique sleep patterns
• Our unique sleep patterns change in response to things like seasons, our daily activities, life events, etc.

You need to be aware of what your needs are. Sleep deprivation occurs when you are not meeting your sleep needs.

Sleep Deprivation and Sleep Debt

When you don’t get enough sleep, you become sleep deprived. The difference between how much sleep you have been getting and how much sleep you personally need is often called a “sleep debt.” The implication here is that over time, a “debt” forms where you need to “catch up” on sleep in order to not suffer from sleep deprivation any more. Unfortunately, overcoming sleep deprivation is not as simple as simply

Sleep debts are extremely important to correctly understand. The common misconceptions about what a sleep debt is and how you “repay” it undermines the ability to actually overcome sleep deprivation. The primary misconception that we see is that one can “repay” a sleep debt in the same way you repay a monetary debt: by binge sleeping.

It simply doesn’t work this way.

What is Oversleeping, or Binge Sleeping?

Binge sleeping, a common escape route for those suffering from sleep deprivation, offers the illusion of a quick fix to feeling normal again. Picture this: you spend the entire week burning the midnight oil on your computer, only to wake up at your usual time for work, barely getting 6 hours of sleep. Then, the weekend arrives and you indulge in a few extra hours of shut-eye each day, maybe even sneaking in a nap or two. This is the essence of binge sleeping, but here's the truth - it doesn't actually work.

The concept of binge sleeping originates from the idea of having a "sleep debt," which plays a crucial role in discussions about sleep deprivation and sleep binging.

Consider this: on an average, Americans sleep for around 6.8 hours per night during the week, but that number jumps to 7.4 hours during the weekend (about 40 minutes more). These figures indicate that a significant portion of the population engages in binge sleeping, seeking to catch up on lost sleep.

Unfortunately, binge sleep doesn't eliminate your sleep debt. It may provide temporary relief, but the signs of sleep deprivation quickly resurface.

What is Sleep Deprivation?

Sleep deprivation is the harsh reality of being deprived of the restorative power of sleep. Chronic sleep deprivation is a prolonged state of not getting enough sleep, lasting for at least a month or more. In contrast, acute sleep deprivation is short-lived and often has a specific cause. Chronic sleep deprivation not only makes life miserable for the individual experiencing it but also has negative consequences for those around them.

Chronic sleep deprivation is a serious condition that occurs when a person consistently lacks sufficient sleep over a prolonged period. It can have detrimental effects on both physical and mental health, as well as overall performance in various aspects of life. The causes of sleep deprivation can vary, but the result is the same – a persistent lack of sleep that can lead to serious consequences. It is crucial to identify and address chronic sleep deprivation to ensure optimal well-being and functioning. Are you getting enough sleep?

Unlike acute sleep deprivation, which typically lasts for a short period, chronic sleep deprivation can persist for weeks, months, or even years. While acute sleep deprivation often has a known cause, chronic sleep deprivation may or may not have an identifiable reason. However, it commonly involves consistently getting less sleep than necessary on most days, leading to a cycle of inadequate sleep followed by periods of excessive sleep and exhaustion.

For adults, it is recommended to have around 7-9 hours of sleep per day. Research has consistently shown that getting less than 7 hours of sleep per day, including naps, can have negative effects on almost everyone's well-being.

The severity of chronic sleep deprivation can vary from moderate to severe, depending on the extent of sleep deficit. To learn more about the symptoms associated with chronic sleep deprivation, continue reading.

What is Chronic Sleep Deprivation

Chronic sleep deprivation is frustrating, and even debilitating. It involves long periods - weeks or months - of less than adequate sleep. Chronic sleep deprivation can take a toll on one’s body, mind, and life. If you have been living with chronic sleep deprivation, then this may sound familiar. The important questions are, what are the consequences of untreated sleep deprivation, and what can you do about it?

You should be getting at least 7 hours of sleep per day, and overcoming sleep deprivation means finding ways to get that amount of sleep. Overcoming chronic sleep deprivation may involve making small or radical changes to your life – it all depends on why you are chronically sleep deprived. An extremely important step in trying to get back to healthy sleeping is identifying what the root cause or causes of your sleep deprivation are. Common causes are:

• A sleeping disorder such as insomnia, obstructive sleep apnea, parasomnia, etc.
• Medical conditions
• Medications
• Disease
• Chronic pain
• Chronic stress
• Lifestyles choices
• Work hours (i.e., shift work)
• Natural, biological changes (we sleep differently as we get older)
• In Alaska, the extreme dark/light can also be a major factor

Identifying the cause of your chronic sleep deprivation is an important step, but it’s not the first step. First you need to recognize that you are suffering from chronic sleep deprivation. There are a variety of symptoms and consequences that may assist you in this task.

Let’s look at the various life-consequences and symptoms of chronic sleep deprivation in terms of:

• Medical consequences
• Cognitive consequences
• Emotional and psychological consequences
• Performance consequences
• Social consequences
• Sexual consequences (yes, sleep can greatly affect your sex life!)

Are You Sleeping Enough?

Have you been getting enough sleep lately? If you're like most people, the answer is probably no. It's important to aim for about 7 hours or more of sleep each day, depending on your individual needs. But why are so many of us falling short? Let's explore some potential reasons for our sleep deprivation. Identifying the cause or causes is the first step towards achieving healthier sleep patterns.

What is Sleep Deprivation

Sleep deprivation is a condition that occurs when you are deprived of sleep. It can be a long-term or short-term deficiency, known as chronic or acute sleep deprivation. Regardless of the duration, sleep deprivation can have a significant impact on your overall well-being and the people around you. Take a moment to reflect, did you get enough sleep this week?

Sleep deprivation has a profound effect on various aspects of your life, including physical health, cognitive performance, emotional well-being, athletic abilities, and overall medical health.

The criteria for sleep deprivation differ from person to person, depending on three fundamental factors: age, lifestyle, and individual needs. As we age, our sleep patterns and requirements change. Different lifestyles may necessitate more or less sleep, especially for those who work irregular hours, such as shift workers. Additionally, there is the unique aspect of each individual's sleep needs, where a certain amount of sleep is required simply because it is what you personally need.

Sleep deprivation can affect individuals of all ages, from children to adults, and can have both known and unknown causes. It can range from severe to moderate or minor in its impact.

Chronic Fatigue Troubles

Chronic fatigue can have a profound effect on life quality. For those who suffer from chronic fatigue, they are very aware of how problematic chronic fatigue is. For those struggling with chronic fatigue, they often wonder why? 

There are many causes for chronic fatigue: life factors, stress, disease, and sleep disorders are the most common. Some causes may be short-term, such as an overwhelming project or busy schedule. It's often easier to identify these situations as reasons for fatigue. However, underlying sleep disorders, which are also a common cause, may be harder to detect. 

Sleep deprivation can have the following negative effects: 

• Lowers life expectancy
• Lowers quality of life
• Lowers performance in all areas of life (mental, emotional, physical)

Let’s look at common sleep disorders that cause chronic fatigue and lead to sleep deprivation.

What is Clinical Depression?

Clinical depression is a mood disorder that causes you to feel helpless, apathetic to your life and outcomes, hopeless, numb, or sad, among other things. It can make it hard to get out bed in the morning, feel excited about things that are happening in your life, or cause you to distance yourself from friends and loved ones.

While feeling sad is a normal part of being a human, the feelings associated with clinical depression are chronic and intense enough to interfere with relationships, personal habits, personality, jobs, and so on.