We often hear ourselves and our near and dear ones complain about ‘lack of sleep’ almost on a regular basis, don’t we? Scientifically speaking, as per countless studies sleep deprivation is exactly that – lack of consistent, regulated sleep. The human body is equipped in such a manner that 7-8 hours of sleep is a must for its normal functioning under any given circumstances. 

According to Columbia University’s Department of Neurology, “Sleep deprivation is not a specific disease. It is usually the result of other illnesses and life circumstances that can cause its own symptoms and poor health outcomes. Sleep deprivation means you’re not getting enough sleep. For most adults, the amount of sleep needed for the best health is seven to eight hours each night” 

A regulated sleep-wake cycle is a key to reduce and let go of habits that cause sleep deprivation and subsequently other grave health concerns. 

Understanding The Sleep Cycle

There are four stages that construct our sleep cycle. Stage 1 is the NREM step of the way that does not last long. At stage 2, there is a dip in the body temperature and the activity of the brain waves relaxes a bit. As you reach stage 3, your muscles become relaxed and all of the body vitals are at their lowest. The last stage is commonly referred to as the healing stage or deep sleep. Tissue regrowth, hormonal balance restoration, and preservation of cellular energy occur during all of the fourth stages. 

As put forth by Healthline, In healthy adults, about 13-23 % of your sleep is deep sleep. The following are the key functions that take place during the deep sleep stage : 

• Memory consolidation 
• Process learning 
• Emotional balance and learning 
• Metabolism regulation 
• Recovery of the immune system 
• Detox 

Now you know why doctors, physicians, psychiatrists, and all of the other members of the global medical/health community stress upon the necessity and importance of sleep? 

How Much Sleep Do You Need? 

 The CDC recommends the following number of hours according to the age groups that a person belongs to: 

The Most Common Habits That Lead To Sleep Deprivation 

For a healthy sleeping pattern, quality, as well as quantity, matters a lot. Yes, physical and mental health issues also have an impact on our sleeping patterns. But, more often than not it is also our lifestyle choices that can make sleep deprivation cases peak and cause those health issues in turn. Anxiety, depression, diabetes, chronic pain, injuries, insomnia, and so on are the leading causes of sleep deprivation. 

The most common habits that can surely lead to sleep deprivation are as follows: 

• Excess use internet use 

Journal of Economic Behaviour and Organization found through research that broadband users sleep 25 minutes less than non-broadband users! 

• Self-imposed Insomnia 

‘Don’t meet a deadline? Let’s pull an all-nighter today!’ is the classic example of self-imposed insomnia that causes sleep deprivation. 

• High self-expectations 

Common amongst most high school or college grad students, not getting enough sleep in order to finish a certain task to the T,  is in a way glorified, no matter what the reason. 

•  Substance abuse 

Possibly the biggest underlying cause of sleep deprivation amongst millennials, dependency on alcohol, nicotine, drugs drive most to sleepless nights or even excess sleep. 

• Unhealthy eating habits 

Late lunches and hurried dinners are also amongst the most common vices that lead to sleep deprivation on a regular basis, simply because it hampers daily metabolism and subsequently the four stages of good sleep. 

• Caffeine intake 

If your caffeine intake is not regulated in terms of quantity and the timing of the consumption, caffeine can not only cause sleep deprivation but also bouts of anxiety and stress. 

Treating Sleep Deprivation 

Treating sleep deprivation is not an easy task. It is a long hard process that involves not just medical assistance but also making the lifestyle choices that suit your needs in the best possible manner. As per Medical News Today, here are some of the best practices that can fight the good fight when it comes to sleep deprivation: 

• Try going to bed and waking up at the same time every day, even on the weekends, with the goal of establishing a routine.
• Avoiding eating 2–3 hours before bedtime.
• After trying to fall asleep for 20 minutes, get up and read, then try again later.
• Get regular exercise during the day.
• Keep the bedroom quiet, dark, and cool.
• Turn off electronic devices and keep them away from the sleeping area.
• Limit the consumption of caffeine and alcohol, especially close to bedtime.
• Avoid tobacco use.
• Use a mouth guard to manage bruxism.