MOMENTSWITHMAUDE.COM

The Importance of Sleep and Rest

August 2024

Recently, I treated myself to an earned vacation of a spiritual retreat. A silent retreat. The week before I had been up every night to around midnight. I am a writer and once a creative bend or thought grabs you it is necessary to keep the creativity going.

When I arrived at the retreat center, I was tired. I realized that I had been lacking in taking care of myself physically, emotionally, and spiritually. The retreat was just what the doctor ordered. The lack of sleep over time can cause several health issues. I’d noticed that my blood pressure had crept up several points which is one of the health disparities of sleep deprivation. The retreat allowed me to slow down. I was intentional in taking afternoon naps and getting to bed at about 10:00 pm. The blood pressure returned to normal in about thirty-six hours.

We often take our health for granted. The body keeps score and will let you know when self-care is needed. Sleep can interfere with work, school, driving, and social functioning.  Sleep deficiency can also make you feel frustrated, cranky, or worried in social situations. When you find yourself saying “I don’t know how much longer I can keep this up, you may need to change some of your priorities and adjust your lifestyle.

Lack of sleep is also linked to a higher chance of injury. For example, sleepiness while driving (not related to alcohol) is responsible for serious car accident injuries and death. In older adults, sleep deprivation may be linked to a higher chance of falls and broken bones.

There is a common myth that people learn to get by on little sleep with no negative effects. However, research shows that getting enough quality sleep at the right times is vital for mental health, physical health, quality of life, and safety.

The National Institutes of Health provides that many factors play a role in preparing your body to fall asleep and wake up. You have an internal “body clock” that manages when you’re awake and when your body is ready for sleep.

Your Body Clock

The body clock typically has a 24-hour repeating rhythm (called the circadian rhythm). Two processes interact to control this rhythm.

• The first is a pressure to sleep that builds with every hour that you’re awake. This drive for sleep peaks in the evening when most people fall asleep. A compound called adenosine seems to be one factor linked to this drive for sleep. While you’re awake, the level of adenosine in your brain continues to rise. The increasing level of this compound signals a shift toward sleep. While you sleep, your body breaks down adenosine.

• A second process involves your internal body clock. This clock is in sync with certain cues in the environment. Light, darkness, and other cues help determine when you feel awake and when you feel sleepy.

For example, light signals received through your eyes tell your brain that it is daytime. The area of your brain helps align your body clock with periods of the day and light.

Sleep Deprivation Symptoms:

• Falling asleep when not intending to (e.g. reading the newspaper, watching TV.
• Falling asleep quickly when going to bed.
• Sleeping long hours on the weekend.
• Taking naps.
• Changes in the way you feel:
• Feeling fatigued or lethargic throughout the day, yawning frequently.
• Feeling irritable.

What Are Sleep Deprivation and Deficiency?

Sleep deprivation is a condition that occurs if you don't get enough sleep. Sleep deficiency is a broader concept. It occurs if you have one or more of the following:

• You don't get enough sleep (sleep deprivation)
• You sleep at the wrong time of day
• You don't sleep well or get all the different types of sleep your body needs
• You have a sleep disorder that prevents you from getting enough sleep or causes poor-quality sleep

This topic focuses on sleep deficiency.

Sleeping is a basic human need, like eating, drinking, and breathing. Like these other needs, sleeping is vital for good health and well-being throughout your lifetime.

According to the Centers for Disease Control and Prevention, about 1 in 3 adults in the United States reported not getting enough rest or sleep every day.

• Other factors: Many people have occasional sleep deprivation for other reasons. These include stress, a change in schedule, or a new baby disrupting their sleep schedule.

What are the symptoms of sleep deprivation?

At first, sleep deprivation may cause minor symptoms. But over time, these symptoms can become more serious.

Early sleep deprivation symptoms may include:

• Drowsiness
• Inability to concentrate
• Memory problems
• Less physical strength
• Less ability to fight off infections

Sleep deprivation problems over time may include:

• Increased risk for depression and mental illness
• Increased risk for stroke and asthma attack
• Increased risk for potentially life-threatening problems. These include car accidents, and untreated sleep disorders such as insomnia, sleep apnea, and narcolepsy.
• Hallucinations
• Severe mood swings

How is sleep deprivation diagnosed?

Sleep specialists say that one of the telltale signs of sleep deprivation is feeling drowsy during the day. Even if a task is boring, you should be able to stay alert during it if you are not sleep-deprived. If you often fall asleep within 5 minutes of lying down, then you likely have severe sleep deprivation. People with sleep deprivation also have “microsleeps.” These are brief periods of sleep during waking time. In many cases, sleep-deprived people may not even be aware that they are having these microsleeps.

If you have any of these warning signs listed above, see your doctor or ask for a referral to a sleep specialist. Your doctor will ask you detailed questions to get a better sense of the nature of your sleeping problems.

In some cases, if your doctor thinks you have a more serious and possibly life-threatening sleep disorder such sleep apnea, then the sleep specialist may do a test called a sleep study (polysomnography). This test actually monitors your breathing, heart rate, and other vital signs during an entire night of sleep. It gives the sleep specialist useful information to help diagnose and treat your underlying disorder.

How is sleep deprivation treated?

Treatments for sleep deprivation vary based on how severe it is. In some cases, your doctor may want you to try self-care methods before turning to medicine. Your doctor may prescribe sleeping pills. But keep in mind that they tend to work less well after a few weeks. They can disrupt your sleep. Sometimes insomnia is caused by an adjustment in your body clock. This is called a circadian rhythm disorder. For this, your doctor may have you try light therapy. It can help your body’s internal clock readjust and allow you to sleep more restfully.

If you are diagnosed with sleep apnea, your doctor may prescribe a special breathing machine to use while you sleep. It's called CPAP (continuous positive airway pressure). This machine gives you a continuous flow of air through a mask. This help keep your airway open.

Can sleep deprivation be prevented?

If your sleep deprivation is mild, these simple strategies may help you to get a better night’s sleep:

• Exercise at least 20 to 30 minutes each day, at least 5 to 6 hours before going to bed. This will make you more likely to fall asleep later in the day.
• Don't use substances that contain caffeine, nicotine, or alcohol. Any of these can disrupt your regular sleep patterns. Quitting smoking is always a good idea.

How to manage sleep deprivation

Creating a relaxing bedtime routine often helps conquer sleep deprivation and give you a good night’s sleep. This can include taking a warm bath, reading, or meditating. Let your mind drift peacefully to sleep. But don't eat a large meal just before bed. It can make it hard to sleep.

Another step that may help you to get a good night’s sleep is sticking to a consistent schedule. This means that you go to bed and wake up at the same time every day. If possible, waking up with the sun is a good way to reset your body’s clock more naturally.

Also, keep your bedroom at a reasonable temperature. A bedroom that is too hot or too cold can disrupt sleep.

If you’re having trouble sleeping, try doing something else like reading a book for a few minutes. The anxiety of not being able to fall asleep can make sleep deprivation worse for some people.

Finally, see a doctor if your problems with sleep deprivation continue. Don’t let sleep problems linger.

Key points about sleep deprivation

• Sleep deprivation is not a specific disease. It's usually the result of other illnesses or life circumstances.
• Sleep deprivation can become a greater problem as people grow older.
• One of the telltale signs of sleep deprivation is feeling drowsy during the day.
• Treatments for sleep deprivation vary based on how severe it is.
• Creating a relaxing bedtime routine often helps to conquer sleep deprivation and get a good night’s sleep.
• The anxiety of not being able to fall asleep can make sleep deprivation worse for some people.

The spiritual retreat uplifted my spirit and drew me closer to my Higher Power which I choose to call God. Since returning home, I have decided to designate two additional times during the day to be in the presence of God through prayer and meditation. Early morning, midday, evening, and night are my spiritual moments.

The body keeps score. Pay attention!