SLEEP DEBT: 7 REASONS FOR DEEP SLEEP DEPRIVATION
Sleep debt: 7 reasons for deep sleep deprivation
Sleep deprivation, insufficient sleep, sleep deficit, lack of sleep, sleep debt......................many names to one disorder causing a lot of unwanted results to your brain.
Sleep deprivation is a disorder which can give rise to many diseases as
Obesity (Unwanted weight gain)
Headache
irritability
fatigue
Heart disease
Stroke
Memory loss
Cognition.
When you are unable to sleep for continuous 2-3 nights i.e, 48-72 hours, blood concentration in brain cells increases and if this poor sleep quality becomes chronic it may be responsible for neural damage.
Chronic sleep deficiencies can cause too much loss of sleep leading to brain damage.
Scientists say that chronic sleep deficiencies can cause death of the brain cells. So, brain health is completely affected by insufficient sleep.
After examining the mice who were kept with insufficient sleep Scientists came to know the difference in their physical, mental and emotional health.
Chronic sleep deficiencies in mice appeared them as unhealthy, changes in their moods, neural damage, anxiety, depression etc. But this case is with chronic sleep deficiencies or prolonged sleep deficiencies. In the short term sleep deficiencies they don't get any neural damage because of the proper production of proteins and antioxidants in them. But prolonged or chronic sleep deprivation can reduce the production of protein and antioxidants in the brain ultimately leading to brain damage.
Poor sleep quality reduces healthy brain cells. It has been proved that sleep deficiency increases the speed of neurodegenerative diseases like Alzheimer's disease, Parkinson's disease and dementia.
Although older people are more prone to sleep debt but youngsters are also tackling this problem which is affecting their daily lives badly.
Causes of Sleep debt
Although occasional sleep problem is not going to make massive harm to your brain. Chronic sleep debts are responsible for neural damage.
(1) Night duties or shift work can cause the problem of sleep loss.
Doctors, Workers at call centres and other people whose job demands night shifts are more prone to this disease.
(2) Depression, anxiety, stress, bad mood.
(3) Sleep apnea
(4) Harmonal disturbances
(5) Stomach upset
(6) Other previous chronic illness
(7) periods, menopause, pregnancy
How depression, anxiety, stress, bad mood affect your Sleep?
You need to get 7-9 hours of quality sleep a day.
Excessive sleeping or lost sleep both are responsible for your physical and mental health. Your brain health, mood. energy levels, emotions all are concerned with your sleep quality. If you don't get proper sleep of a single night (only a night) you feel less energetic and irritable the next day.
Your energy level falls down leading to depression or bad mood.
These factors does not affect your brain only but also to your relationships in personal and professional environment.
You feel sick while working due to loss of sleep and your professional surroundings is mostly affected.
Students are highly advised to get quality sleep each night while preparing for any tough examinations.
Studies say people who are suffering from insomnia have high level of depression than others who have normal sleep. Chronic insomnia have greater chances of developing depression and vice versa.
Disrupted sleep is not a minor problem. Sleeping too less on a regular basis can become a major mental health problem affecting stomach health and heart health.
The most common symptoms of depression is insomnia. That is the reason when people complains about insomnia doctors first offer antidepressant to them.
It is not necessary that insomnia or sleep deprivation is caused by depression only.
Insomnia is the major problem of older people and woman are more prevalent to this disorder than man, study says.
Doctors say that healthy adults need seven to nine hours of sleep at night and children need 2-3 hours more to become energetic and to maintain good mood. But due to the hectic lifestyles people are not getting enough sleep.
Not only lack of sleep but oversleeping is also linked with depression. The only difference is that lack of sleep is a disorder which can worsen your conditions of depression and anxiety.
Normal functioning of growth cells development in your body is the work of brain which is reduced by inadequate sleep.
Sleep deprivation is associated with many cognitive functions of the brain like bad mood, negative thoughts, anger and stress.
Symptoms of depression is quite tricky which could be either weight gain or weight loss, fatigue or less energetic, reduced positive thinking and decision making ability and making mood of hopelessness. It is said that Hope sustains life and people with depression feels hopelessness and they tend to commit suicide. These worst thoughts of recurrent suicides make them helpless and they are filled with excessive guilt that it become difficult for them to get out of bed and attach with daily routine.
People who suffer from chronic sleeping problems are 10 times more at risk of developing depression than others.
Sleep apnea is a serious disorder in which breathing repeatedly stops and starts while sleeping. Sleep apnea could be chronic and last for lifelong. It could be treated and some precautions could be taken like maintaining weight, regular exercises, regular sleep, yoga, avoid alcohol, caffeine, sleeping pills and rich oily food.
Sleep apnea can be mild if your breathing stops 2-3 times in an hour. But it becomes severe if the same breathing stops 20-30 times in an hour.
Sleep apnea is also linked with depression and anxiety. Obstructive sleep apnea (OSA) is treated by continuous positive airway pressure (CPAP) and gives quite result in depression.
In sleep apnea your snoring stops with your respiration for a few seconds and then you again starts snoring.
The problems persist may be sleep disruption, bad mood, headache, anxiety, stress, irritability and depression.
Lack of sleep does not mean that you are suffering from depression but if you suffer from sleep disorders by any other medical illness it can make you depressed and anxious.
Depression is not only the culprit. Harmones changes could be the other nightmare in sleep disturbances. Due to the fall or changes in harmones during pregnancy, lactation and menopause women are more concern with sleep problems.
People suffering from thyroid mostly complain of sleep problems due to the changes in harmones. Thyroid harmones, oestrogen, progesterone, testosterone, cortisol etc. changes in any of them cause sleep disorders.
Harmones like melatonin and serotonin helps you fall asleep. Sleep deprivation increases stress harmones like cortisol.
The harmones which could be sleep horrors are
low progesterone
low estrogen
low testosterone
High cortisol
Low melatonin and serotonin
Changes in thyroid harmones.
Harmones like melatonin, serotonin and dopamine if balanced in your body can act as an antidepressants getting you with proper sleep. Insomnia is also concerned with nightmares.
Chronic sleep deprivation is due to changes in harmones can make your thyroid condition worst, causes high blood pressure, heart attack, mood changes, memory, thinking problems, anxiety etc.
If your insomnia is due to inactive or overactive thyroid gland you can get better results with medications.
The most common symptoms of harmonal imbalance is fatigue and sleep problems.
Lack of sleep can increase your weight due to changes in heptin harmones which regulates your body weight.
Those who suffer from worst sleep apnea are advised to loose weight either by exercises, diet or by surgery.
You can easily get snore guard from the market which could be helpful in sleep apnea. Other helping factors include avoid alcohol, avoid caffeine, maintain healthy weight, try to get adequate sleep etc.
Sleep patterns, harmonal imbalance and women health all three are associated with each other.
Insomnia or sleep debt could lead to many undesirable results. If the metabolism is low, insomnia can make you fat. If your body is undergoing some physical and mental changes proper quality sleep can correct them automatically. But changes in sleep patterns returns to changes in harmones.
Difficulty with sleep patterns can change the levels of estrogen, progesterone and testosterone and a change in these harmones could change your sleep patterns.
Harmones changes could be managed by changing in diets, exercises or consult your doctor.
Sleep deprivation is not a culprit only for brain issues like harmonal changes, anxiety, depression but lack of sleep also causes fatigue, pains, stomach upset, gastritis,irritable bowel movement, diarrhea etc.
Stomach upset and insomnia both are concerned with each other. Mixing with each other both again give rise to depression and anxiety.
This vicious circle of inadequate sleep make your immunity weak. Unhealthy diet is one of the reason of weak digestion and another is inadequate sleep.
Irregular sleep pattern give rise to inflammatory bowel disease, gastroesophageal reflux disease (GERD), weak digestion and stomach ache.
Studies show that persons with sleep disorders are at greater risk of developing other health consequences including stomach and liver diseases.
Massive sleep disorders can result in colon cancer.
Sleep deprivation makes you daytime exhausted and sleep resulting in less activeness, less decision making quality, drowsiness while driving, poor skin and the most important is weak immune system giving rise to frequent cold and cough and frequent number of urination.
Getting adequate sleep regularly is quite essential for maintaining your overall health. It helps in maintaining your digestion, healthy brain functions and improved immune system.
Sleeping pills are not only the solution for getting 7-9 hours of sleep each night and there are many side effects of taking sleeping pills daily.
Good sleep can be maintained by changes in your diet. Some of the sleep promoting foods are as follows:
Pistachios contain protein, vitamin, mainly vitamin B6 and magnesium all of which are sleep promoting. But do not eat them in large quantity because excess of anything can alter the process and they could make you awake the whole night.
Almonds are rich in tryptophan and magnesium. Both of them make you feel sleepy.
Almonds are rich source of sleep regulating harmone melatonin.
Walnuts are rich in many vitamins and minerals containing magnesium, phosphorus, copper and manganese.
walnuts are also rich source of omega-3 fatty acids and linoleic acid. They are also beneficial for healthy heart and brain.
They are rich source of melatonin which promotes sleep regulation.
The healthy fats containing property of walnuts also make you better sleep.
Cherries are natural source of melatonin. If they are eaten regularly, they can help promote your sleep.
Dark chocolates contains serotonin which relaxes your body and mind and make you feel sleepy.
Bananas are rich in potassium, magnesium and vitamin B6. Vitamin B6 converts tryptophan into serotonin making your muscle and nerve relaxed to get better sleep.
It is a herbal tea which has many health benefits.
It is rich in antioxidants so chamomile tea can prevent cancer, heart diseases and inflammatory disorders.
Chamomile tea contains an antioxidant apigenin which helps to promote sleepiness and reduce insomnia.
If you want to promote sleep quality try chamomile tea half an hour before going to bed.
Milk contains tryptophan and specially popular to improve sleep in elder people. Milk taken with almonds and turmeric promote more sleep quality.
Many people avoid eating white rice in the lunch time during office hours as they complain of feeling sleepy and yawning after eating rice.
White rice is rich in many vitamins and minerals. It contains many nutrients, fiber and manganese which if taken half an hour before bedtime, improves sleep.
All dairy products ( milk, yogurt, cheese)
Fishes
Nuts and seeds
Legumes
Fruits like bananas and avocado
Vegetables like Spinach, broccoli, asparagus
Flax seeds
Meat
Turkey
Poultry chicken
Grains like wheat, rice, barley, corns, oats.
Warm milk
Almond milk
Chamomile tea
Banana tea
Peppermint tea
Caffeine containing food
Spicy food
Alcohol
High fat food
Fast Food
Heavy meals before bedtime.
Excessive sleeping or lost sleep both are responsible for your physical and mental health. Your brain health, mood. energy levels, emotions all are concerned with your sleep quality. If you don't get proper sleep of a single night (only a night) you feel less energetic and irritable the next day.
Your energy level falls down leading to depression or bad mood.
These factors does not affect your brain only but also to your relationships in personal and professional environment.
You feel sick while working due to loss of sleep and your professional surroundings is mostly affected.
Students are highly advised to get quality sleep each night while preparing for any tough examinations.
Studies say people who are suffering from insomnia have high level of depression than others who have normal sleep. Chronic insomnia have greater chances of developing depression and vice versa.
Disrupted sleep is not a minor problem. Sleeping too less on a regular basis can become a major mental health problem affecting stomach health and heart health.
The most common symptoms of depression is insomnia. That is the reason when people complains about insomnia doctors first offer antidepressant to them.
It is not necessary that insomnia or sleep deprivation is caused by depression only.
Insomnia is the major problem of older people and woman are more prevalent to this disorder than man, study says.
Doctors say that healthy adults need seven to nine hours of sleep at night and children need 2-3 hours more to become energetic and to maintain good mood. But due to the hectic lifestyles people are not getting enough sleep.
Not only lack of sleep but oversleeping is also linked with depression. The only difference is that lack of sleep is a disorder which can worsen your conditions of depression and anxiety.
Normal functioning of growth cells development in your body is the work of brain which is reduced by inadequate sleep.
Sleep deprivation is associated with many cognitive functions of the brain like bad mood, negative thoughts, anger and stress.
Symptoms of depression is quite tricky which could be either weight gain or weight loss, fatigue or less energetic, reduced positive thinking and decision making ability and making mood of hopelessness. It is said that Hope sustains life and people with depression feels hopelessness and they tend to commit suicide. These worst thoughts of recurrent suicides make them helpless and they are filled with excessive guilt that it become difficult for them to get out of bed and attach with daily routine.
People who suffer from chronic sleeping problems are 10 times more at risk of developing depression than others.
Sleep Apnea
Sleep apnea is a serious disorder in which breathing repeatedly stops and starts while sleeping. Sleep apnea could be chronic and last for lifelong. It could be treated and some precautions could be taken like maintaining weight, regular exercises, regular sleep, yoga, avoid alcohol, caffeine, sleeping pills and rich oily food.
Sleep apnea can be mild if your breathing stops 2-3 times in an hour. But it becomes severe if the same breathing stops 20-30 times in an hour.
Sleep apnea is also linked with depression and anxiety. Obstructive sleep apnea (OSA) is treated by continuous positive airway pressure (CPAP) and gives quite result in depression.
In sleep apnea your snoring stops with your respiration for a few seconds and then you again starts snoring.
The problems persist may be sleep disruption, bad mood, headache, anxiety, stress, irritability and depression.
Lack of sleep does not mean that you are suffering from depression but if you suffer from sleep disorders by any other medical illness it can make you depressed and anxious.
Harmonal Imbalances
Depression is not only the culprit. Harmones changes could be the other nightmare in sleep disturbances. Due to the fall or changes in harmones during pregnancy, lactation and menopause women are more concern with sleep problems.
People suffering from thyroid mostly complain of sleep problems due to the changes in harmones. Thyroid harmones, oestrogen, progesterone, testosterone, cortisol etc. changes in any of them cause sleep disorders.
Harmones like melatonin and serotonin helps you fall asleep. Sleep deprivation increases stress harmones like cortisol.
The harmones which could be sleep horrors are
low progesterone
low estrogen
low testosterone
High cortisol
Low melatonin and serotonin
Changes in thyroid harmones.
Harmones like melatonin, serotonin and dopamine if balanced in your body can act as an antidepressants getting you with proper sleep. Insomnia is also concerned with nightmares.
Chronic sleep deprivation is due to changes in harmones can make your thyroid condition worst, causes high blood pressure, heart attack, mood changes, memory, thinking problems, anxiety etc.
If your insomnia is due to inactive or overactive thyroid gland you can get better results with medications.
The most common symptoms of harmonal imbalance is fatigue and sleep problems.
Lack of sleep can increase your weight due to changes in heptin harmones which regulates your body weight.
Those who suffer from worst sleep apnea are advised to loose weight either by exercises, diet or by surgery.
You can easily get snore guard from the market which could be helpful in sleep apnea. Other helping factors include avoid alcohol, avoid caffeine, maintain healthy weight, try to get adequate sleep etc.
Sleep patterns, harmonal imbalance and women health all three are associated with each other.
Insomnia or sleep debt could lead to many undesirable results. If the metabolism is low, insomnia can make you fat. If your body is undergoing some physical and mental changes proper quality sleep can correct them automatically. But changes in sleep patterns returns to changes in harmones.
Difficulty with sleep patterns can change the levels of estrogen, progesterone and testosterone and a change in these harmones could change your sleep patterns.
Harmones changes could be managed by changing in diets, exercises or consult your doctor.
Stomach upset
Sleep deprivation is not a culprit only for brain issues like harmonal changes, anxiety, depression but lack of sleep also causes fatigue, pains, stomach upset, gastritis,irritable bowel movement, diarrhea etc.
Stomach upset and insomnia both are concerned with each other. Mixing with each other both again give rise to depression and anxiety.
This vicious circle of inadequate sleep make your immunity weak. Unhealthy diet is one of the reason of weak digestion and another is inadequate sleep.
Irregular sleep pattern give rise to inflammatory bowel disease, gastroesophageal reflux disease (GERD), weak digestion and stomach ache.
Studies show that persons with sleep disorders are at greater risk of developing other health consequences including stomach and liver diseases.
Massive sleep disorders can result in colon cancer.
Sleep deprivation makes you daytime exhausted and sleep resulting in less activeness, less decision making quality, drowsiness while driving, poor skin and the most important is weak immune system giving rise to frequent cold and cough and frequent number of urination.
Food that promotes sleep
Getting adequate sleep regularly is quite essential for maintaining your overall health. It helps in maintaining your digestion, healthy brain functions and improved immune system.
Sleeping pills are not only the solution for getting 7-9 hours of sleep each night and there are many side effects of taking sleeping pills daily.
Good sleep can be maintained by changes in your diet. Some of the sleep promoting foods are as follows:
Dry fruits ( Pistachios, almonds, walnuts)
Pistachios
Pistachios contain protein, vitamin, mainly vitamin B6 and magnesium all of which are sleep promoting. But do not eat them in large quantity because excess of anything can alter the process and they could make you awake the whole night.
Almonds
Almonds are rich in tryptophan and magnesium. Both of them make you feel sleepy.
Almonds are rich source of sleep regulating harmone melatonin.
Walnuts
Walnuts are rich in many vitamins and minerals containing magnesium, phosphorus, copper and manganese.
walnuts are also rich source of omega-3 fatty acids and linoleic acid. They are also beneficial for healthy heart and brain.
They are rich source of melatonin which promotes sleep regulation.
The healthy fats containing property of walnuts also make you better sleep.
Cherries
Cherries are natural source of melatonin. If they are eaten regularly, they can help promote your sleep.
Dark chocolate
Dark chocolates contains serotonin which relaxes your body and mind and make you feel sleepy.
Bananas
Bananas are rich in potassium, magnesium and vitamin B6. Vitamin B6 converts tryptophan into serotonin making your muscle and nerve relaxed to get better sleep.
Chamomile tea
It is a herbal tea which has many health benefits.
It is rich in antioxidants so chamomile tea can prevent cancer, heart diseases and inflammatory disorders.
Chamomile tea contains an antioxidant apigenin which helps to promote sleepiness and reduce insomnia.
If you want to promote sleep quality try chamomile tea half an hour before going to bed.
Milk:
Milk contains tryptophan and specially popular to improve sleep in elder people. Milk taken with almonds and turmeric promote more sleep quality.
White rice
Many people avoid eating white rice in the lunch time during office hours as they complain of feeling sleepy and yawning after eating rice.
White rice is rich in many vitamins and minerals. It contains many nutrients, fiber and manganese which if taken half an hour before bedtime, improves sleep.
Many of the food that improve or promote sleep are
All dairy products ( milk, yogurt, cheese)
Fishes
Nuts and seeds
Legumes
Fruits like bananas and avocado
Vegetables like Spinach, broccoli, asparagus
Flax seeds
Meat
Turkey
Poultry chicken
Grains like wheat, rice, barley, corns, oats.
Drinks
Warm milk
Almond milk
Chamomile tea
Banana tea
Peppermint tea
Worst food for sleep
Caffeine containing food
Spicy food
Alcohol
High fat food
Fast Food
Heavy meals before bedtime.
Labels: Brain health, Sleep health
posted by Simple is sample @ March 12, 2018
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