New York-based Jasmine Lee of EveryNight Mattresses says sleep deprivation is a lot more common than you think. Sleep deprivation occurs when you don’t sleep consistently enough over time, for example, because you go to bed too late. And according to the sleep psychologist and author, repeated sleep loss can become a threat to our mental and physical health. New York’s Jasmine Lee of EveryNight Mattresses revealed the five signs you might be experiencing if you’re suffering from sleep deprivation (stock image) Short-term effects of lack of sleep include feeling moody and difficulty concentrating during the day. According to Jasmine Lee, the long-term effects can be much more serious, as sleep deprivation is linked to multiple health problems, including high blood pressure, diabetes and heart disease. Therefore, sleep is critical to a healthier lifestyle. What are some signs that I’m sleep deprived?

  1. Craving for takeout If you have sudden urges to indulge in takeout or junk food, it could be a symptom of sleep deprivation. Lack of sleep alters hormones that regulate appetite as well as metabolism and brain function. Therefore, we are much more likely to turn to junk food due to cravings for high calorie, high sugar, high fat and salty snacks as a result, as a way to boost our energy levels.

How much sleep do I need to avoid sleep deprivation?

Newborns (0 to three months): Between 14 and 17 hours of sleep

Infants (four to 11 months): Between 12 and 15 hours of sleep

Infants (one to two years): 11 to 14 hours of sleep

Preschool age (three to five years): 10 to 13 hours of sleep

Children (six to 13 years): nine to 11 hours of sleep

Teens (14 to 17 years old): eight to 10 hours of sleep

Adults (18 to 64): seven to nine hours of sleep

Seniors (65+ years): seven to eight hours of sleep

  1. Overheating Sleep is vital for our bodies to regulate our internal temperature, says Jasmine. So if you feel hot, it could be because your body is overheating due to the constant lack of good quality sleep. In fact, as we become increasingly tired, our brains begin to overheat with yawning being a method of compensating for this thermoregulatory failure.
  2. Bad memory Sleep deprivation can affect the brain’s ability to learn and recall information. During rapid eye movement (REM) sleep, the brain is active, processing information and storing memories from the previous day. Less sleep disrupts this process because the body spends less time in this REM cycle. The next day you may struggle to remember what was said in a business meeting or what tasks you have. Sleep deprivation also makes it harder for the brain to absorb new information, as the brain works harder to focus and take in information. Not only is your ability to remember affected, but your motor skills also suffer as the brain’s ability to store memory also includes motor skills and bodily reflexes. This is another reason why a high percentage of road accidents occur due to sleep deprivation. Sleep-deprived drivers have slower reaction times. Poor motor skills can also be problematic if you play sports with less sleep – you may struggle to execute a certain movement or maneuver, preventing you from performing at your best. The long-term effects of sleep deprivation have been linked to health problems such as high blood pressure, diabetes and heart disease, so sleep is critical to a healthier lifestyle
  3. Weight gain Less sleep causes changes in hormone levels that regulate your hunger. Leptin tells the body when it is full, while ghrelin signals hunger. Less sleep produces less leptin and more ghrelin, which means you’ll feel hungrier, but your body will be slower to respond when you’re full, and you’re likely to end up eating more than you need to. Additionally, studies have found that sleep deprivation can cause cortisol levels to rise. Cortisol is a stress hormone responsible for storing energy (sugars and fat) to be used later. More stress means your body stores more fat. Your insulin levels are also affected. With higher cortisol production, your body is less sensitive to insulin. Insulin is a hormone that converts food into energy. Your body has a harder time processing fats from the bloodstream when it becomes less sensitive to insulin. These fats end up being stored in the body, leading to weight gain. Too little sleep can also affect your diet, with studies showing that less sleep leads to eating more junk food. You’re more likely to have strong cravings for foods high in fat and sugar, such as French fries and ice cream, and you’re also more likely to give in to those cravings. Studies show that sleep loss is linked to making risky decisions. You become more impulsive and less likely to think about the loss, focusing only on the reward
  4. Poor decision making Studies have shown that sleep loss can be linked to making riskier decisions, finding that people can become more impulsive when sleep deprived. The scientists used gambling tasks to assess how 24-hour sleep deprivation might affect decision-making, when poor decision-making could lead to a lost outcome. The researchers found that during these tasks, sleep-deprived people are more likely to choose higher-risk decks and show less concern about possible negative consequences compared to well-rested people, who learn to avoid high-risk decks as the game progresses. A 2007 study published in the journal SLEEP used fMRI imaging technology to observe what happens in the brain when sleep-deprived people make these high-risk decisions under experimental conditions. The scientists found that an area of ​​the brain involved in reward anticipation, called the nucleus accumbens, “became more active when making high-risk choices under sleep-deprived conditions.” In addition, the response to losses in a part of the brain that evaluates the emotional significance of an event (the insula) was reduced. This built on previous findings that when sleep-deprived, people are more likely to overestimate the potential rewards of risky behavior while underestimating the potential negative consequences.
    To learn more about sleep deprivation and how to combat it, visit: www.eachnight.com.

HOW CAN I ACHIEVE BETTER SLEEP?

If you want to improve your sleep hygiene and make sure you’re getting enough Zzzz, you can try incorporating these tips into your routine. Setting a bedtime may seem childish, but it actually works. A set bedtime and wake-up time makes it easier to fall asleep at night and wake up in the morning.
Your body will adjust to the rhythm, so when it’s time to sleep, you may automatically start to feel sleepy. It’s just as important to keep this schedule on weekends as well. Bodies respond positively to these steady rhythms. It may be tempting to sleep in for a few hours, but that can throw your body off. Plus, if you’re getting the right amount of sleep, you probably don’t need that extra time. Setting a bedtime may seem childish, but it actually works. A set bedtime and wake-up time makes it easier to fall asleep at night and wake up in the morning 2. Avoid heavy meals There may be some truth to the “eat dinner like a pauper” philosophy. Avoiding heavy meals and snacks can improve your sleep. Heavy meals take longer to digest. When it’s time to sleep, your body can focus on digestion, making it harder to fall asleep. The best time to eat dinner is between 6 p.m. and 6:30 p.m., giving your body time to digest your meal. 3. Keep your bedroom dark
Your body’s sleep-wake cycle is affected by melatonin. Your body is constantly producing melatonin. However, production is lower during the day and stronger at night. This is because melatonin is largely secreted at night, in response to darkness. Keeping your bedroom dark induces sleep. Any exposure to light could lower melatonin levels and make it harder to fall asleep and stay asleep. Alternatively, if you can’t make your bedroom dark, a sleep mask can be effective. 4. Get off your phone or laptop
We’ve all been there: you climb into bed and start scrolling through your phone, checking messages and browsing social networking sites. This may be seen as a relaxing activity that will help you sleep, but it is quite the opposite. When you use any electronic device (TV, tablet, computer or smartphone), you are exposed to blue light. Blue light tricks your brain into thinking it’s still daytime, stopping melatonin production and making it harder to fall asleep. Try to avoid any electronic device for an hour or two before bed. If you need to scroll on your phone, use night settings or apps that filter out blue light.