Sleep disorders or lack of sleep is one of the diseases of the age, and therefore serious consequences that may reach early death, we present in this report, with tips for getting good sleep and dealing with sleep disorders in the time of Corona, and instructions for a healthy nap.
Lack of sleep
Lack of sleep - also known as "sleep deprivation" - means that you are not getting enough sleep.
For most adults, the amount of sleep needed for optimal health is 7 to 8 hours each night, according to Cedars-Sinai Hospital in Los Angeles, US.
Causes of lack of sleep
Sleep deprivation is not a specific disease, and is usually the result of other illnesses or life circumstances.
Possible causes of poor sleep include:
Change the schedule.
A new event in life, such as the birth of a new child.
Stress.
Sleep disorders, such as: insomnia and sleep apnea.
restless leg syndrome.
Aging. People over 65 have trouble sleeping because of old age, medications they take, or health problems they have.
Depression.
schizophrenia;
Chronic pain syndrome.
Diseases such as cancer, stroke and Alzheimer's.
Symptoms of lack of sleep
At first, sleep deprivation may cause mild symptoms, but over time, these symptoms can become more serious.
Symptoms of poor sleep may include:
drowsiness;
Inability to concentrate.
Memory problems.
Weak physical strength.
Poor ability to fight infections.
What results from lack of sleep?
Those who think that lack of sleep can be compensated later are mistaken, as the damages resulting from this are direct and continuous, no matter how much a person tries to remedy them later.
One night in which we do not get enough sleep is enough to cause nervous and psychological disorders, especially if we work the next day, according to statements made by Dr. Hans Gunter Weiss, head of the German Institute of Sleep Medicine (DGSM) to German media, and quoted by Deutsche Welle in a report.
But when can we say we got enough sleep?
Can it be calculated in hours?
The German expert, who wrote a book on the topic entitled "Sleep Works Miracles", responds by saying that this cannot be determined by hours, but rather the determining factor is genes, which means that each of us has to monitor his body to derive the number of hours he needs to sleep.
However, there is an approximate average of 7 hours of sleep for men, while women need an additional 20 minutes.
When does lack of sleep become dangerous?
This question cannot be answered definitively.
However, experts advise those who have had problems sleeping 3 times a week for a month, to go to the doctor immediately.
Of course, lack of sleep is one of the problems of the modern era, and it is more common in developed countries, where work pressures are more severe compared to other societies.
But the spread of smartphones has in turn affected the quality of sleep, on a global level, until the smartphone has become a “disruptive” factor for healthy sleep, due to “the rate of blue light on screens that negatively affects the secretion of the hormone melatonin” responsible for sleep, according to doctors.
Disadvantages of lack of sleep
The damage caused by lack of sleep can be summarized in the following:
Weak immune system
A lack of sleep for an average of two hours over a period of two weeks is enough to cause a defect in the immune system, and a common symptom is exposure to a persistent cold.
German sleep medicine specialist, Dr. Hans Günter Weiss, says that according to studies conducted at his institute, "every two people catch a cold due to lack of sleep."
Reducing mental abilities
Lack of sleep directly affects and limits one's mental abilities.
This is clearly demonstrated by official statistics indicating that the number of victims of traffic accidents due to poor concentration is much higher than that caused by drinking alcohol while driving.
overweight
Lack of sleep causes hormonal disturbances, causing weight gain, and lack of sleep develops the desire to eat, and the reason is the increase in the secretion of the hormone "ghrelin" responsible for the feeling of hunger.
Psychological problems
Mental disorders and depression are common symptoms of lack of sleep, and some have phobias.
Doctors classify sleep disorders at the forefront of symptoms of depression.
early death
Lack of sleep increases the risk of early death, because the body does not reach the desired level of rest.
Also, the aforementioned diseases would - if a person were infected with one of them - increase the risk of early death.
This also applies to those who oversleep.
The effect of lack of sleep on the brain
Recent studies in humans and mice have shown that staying up late and sleep deprivation can cause long-term brain damage.
In his report, published by the American newspaper "The New York Times", author Oliver Wang said that a research review published in the journal "Trends in Neurosciences" on the long-term neurological effects of sleep deprivation in both animals and humans. ;
She pointed to mounting evidence that lack of sleep likely leads to long-term brain damage and an increased risk of neurodegenerative disorders such as Alzheimer's disease.
The writer shows that periods of severe sleep deprivation are harmful to health, as forced insomnia has been used for centuries as a tool of punishment and torture.
In the first experimental study on sleep deprivation - published by the Russian scientist Maria Manasina in 1894 - puppies were forced to stay awake through continuous stimulation, and they died within 5 days.
When examining her bodies after that, Manasina noted that “the blood vessels bled and the fatty membranes eroded,” and the scientist concluded that “total sleep deprivation is more dangerous than complete deprivation of food.”
The research review was conducted by University of Pennsylvania neuroscientist Sigrid Wiesi, and researcher Zachary Zamor.
The author, Oliver Wang, said that sleep deprivation led to the death of cells in the brains of mice after a few days of sleep restriction, which is a much closer onset of brain damage than previously thought, and also caused inflammation in the prefrontal cortex and increased levels of tau and amyloid proteins, which It has been linked to diseases such as Alzheimer's disease and Parkinson's.
The effects of lack of sleep on the heart
Over time, sleep problems can harm your heart health, according to the US Centers for Disease Control and Prevention.
One cause of poor sleep is sleep apnea (sleep apnea), which occurs when the airways are repeatedly blocked during sleep, causing you to stop breathing for short periods of time.
Sleep apnea can be caused by certain health problems, such as obesity and heart failure.
Sleep apnea affects the amount of oxygen your body gets during sleep and increases your risk of many health problems, including high blood pressure, heart attack and stroke.
It is more common among blacks, Latinos, and Native Americans than among whites.
Insomnia is also linked to high blood pressure and heart disease.
Over time, lack of sleep can also lead to unhealthy habits that can harm your heart, including higher stress levels, less motivation for physical activity, and unhealthy food choices.
sleep deprivation headache
Scientists have found a clear link between poor sleep, migraines and tension headaches, according to a report in Healthline.
Lack of sleep appears to lower the body's pain threshold, making it more prone to headaches.
Causes of lack of sleep in the elderly
People over 65 have trouble sleeping due to aging, medications they take, or health problems they have.
lack of sleep for pregnant women
Johns Hopkins University says that according to a study, women who don't get enough sleep during pregnancy may have a higher risk of developing pregnancy complications, including:
Preeclampsia.
Pregnancy diabetes.
Longer delivery and possible cesarean delivery, especially among women who sleep less than 6 hours over a 24-hour period.
Does lack of sleep cause frequent urination?
In a study, researchers examined the urinary patterns of sleep-deprived volunteers and found that lack of sleep leads to increased urine production and increased salt in urine, according to ScienceDaily.
Sleep disturbances in the time of Corona... Causes and solutions
Recently, there has been a high incidence of insomnia and sleep difficulties due to psychological stress caused by the outbreak of the new Corona virus “Covid 19”.
A German news agency report presents some simple measures one can take to face these difficulties in order to enjoy a good and restful sleep.
Dr. Hans Günter Weiss, a German sleep medicine specialist, said that the Corona pandemic has caused a high rate of sleep disorders, due to concerns about health, material conditions and the absence of social contact;
Where these factors lead to psychological tension, which is the archenemy of a peaceful and comfortable sleep.
house work
For her part, Dr. Dora Trichet, a German sleep medicine specialist, indicated that working from home also contributed to the high rates of sleep disorders, explaining that when a person stays inside the house for a long time, the body does not perceive the light shift between day and night in a way. Good, so one does not feel tired at night, which in turn paves the way for insomnia.
To face sleep disturbances and get a good night’s sleep, especially in the time of Corona, the following is recommended:
Stay away from the factors that cause psychological stress and insomnia;
Where the home office should not be placed in the bedroom.
A fixed sleep/wake-up rhythm should be followed.
It is also useful to follow some rituals before bed, such as drinking a cup of warm milk or a cup of tea with honey, while coffee should not be drunk in the evening because of its negative impact on sleep quality.
In general, fluids should be reduced in the evening to avoid getting up at night to urinate.
It is important that the bedroom is an ideal sleeping environment;
The room should be dark and quiet, with a suitable temperature for the person, generally between 15 and 18 degrees Celsius.
Take into account not to be exposed to the blue light emitted by electronic devices such as the smartphone and TV before going to bed at least two hours;
Because blue light suppresses the sleep hormone, melatonin.
The right bed plays an important role in enjoying a good and comfortable sleep;
Where the bed should be of an appropriate height so that it is not too high or too low, while the mattress should be solid enough so that one does not “drown” in it during sleep, taking into account the change of the mattress every 8 to 10 years at most. Estimation.
Nap tips
For its part, the German magazine "Freuden" indicated that naps help one recharge his energy during the day, as well as reduce levels of stress and stress.
The German magazine pointed out some mistakes that should be avoided to enjoy a perfect nap.
The German magazine indicated that it is not permissible to take a nap after two o'clock in the afternoon, because this may make it more difficult to sleep at night, in addition to that there must be a specific period for naps, with planning for another 30 minutes until the focus is fully restored. After waking up, since one is often drowsy and sluggish after a nap.
It may be tempting to sleep for longer than 25 minutes in a nap, but sleeping for a longer period does not help to achieve relaxation and restore activity and vitality, since the transition to the stage of deep sleep after half an hour has passed, and therefore one may feel lazy If the nap is longer than 25 minutes.
Some people
may
In conclusion, there are some cases in which one should give up naps, for example when waking up late in the morning or when wanting to go to bed early, since napping may make sleeping difficult during the night, and people who suffer from Sleep problems In general, giving up naps, and when you feel unusually severe fatigue during the day that extends for a long period of time, it is advisable to consult a specialist.