Sleep deprivation

What is Sleep Deprivation?

Sleep deprivation occurs when an individual sleeps less than their body needs. The amount of sleep a person requires varies across the population, but on average, most adults need about 7 to 8 hours of sleep daily. Trading sleep hours to keep up with the demands of modern life has become a common habit, leading 60% of the population in Brazil to sleep less than they should. Insufficient sleep prevents the body from properly repairing itself, causing health issues for those who sleep less than necessary.

Types

Sleep deprivation can occur acutely or chronically. Who hasn't spent a sleepless night studying for an exam, taking care of children, or waking up earlier than usual for a job interview? In these cases, we refer to acute deprivation, a one-time situation lasting a day or two.

On the other hand, sleep deprivation can occur chronically, meaning long-term, where a reduced amount of sleep becomes part of the individual's routine. This is the case for people who work night shifts, those who develop the habit of sleeping later, or those with a sleep disorder, as we will see next. In these situations, not only the quantity but also the quality of sleep may be reduced.

Causes

Sleep deprivation or insufficient sleep can result from poor habits or specific situations that reduce sleep time. It can also be a sign of more serious conditions such as insomnia, sleep apnea syndrome, sleep-related movement disorders like bruxism and restless legs syndrome, disorders due to changes in biological rhythm, neuropsychiatric disorders, among others.

Symptoms

Sleep deprivation can be hard to notice. We oOften we know we sleep little but believe we are used to it — thinking it causes no physiological or behavioral deficits. We don’t always associate sleep deprivation with certain sensations we experience during the day. For example, someone overworked and sleeping little may think their fatigue is due to work overload, when in fact it may be due to insufficient sleep.

Although we don’t know exactly all the reasons why we need to sleep, we do know that during sleep our brain continues to function and consolidates the experiences we had during the day, organizing long-term memory. We also know that some hormones are released during sleep, which are essential for our health, such as growth hormone, testosterone, thyroid hormones, and satiety hormones.

Some signs and symptoms may suggest sleep deprivation and result from the lack of these functions that occur during sleep.

Excessive daytime sleepiness, strong need to nap during activities, difficulty waking up in the morning, need to sleep more on weekends to recover lost sleep, a feeling of having weak memory sensation, reduced concentration in daily tasks, loss of libido and irritability. Some people may feel sleepy in dangerous situations, such as while driving or operating mMachinery. In rare cases, visual and auditory hallucinations may occur.

Diagnosis

Your doctor will be able to guide you regarding the diagnosis once they clearly understand your symptoms. Some additional tests may be needed to assist in the final diagnosis, such as polysomnography. This is a safe, non-invasive test and one of the most commonly used to identify possible changes in sleep patterns. It is a 'sleep study' in which you spend a night in a lab-adapted room or even in your own bed, under monitoring of various body functions such as breathing, heart rate, brain activity, body movements, among others.

You may also be advised to keep a sleep diary for one or two weeks to detail your routine and sleep habits. This will help identify harmful habits and possible related conditions.

Treatment

Treatment will depend on the findings contributing to insufficient sleep. Sleep hygiene, as previously mentioned, is part of prevention and is essential in treatment. Additionally, sleep may be insufficient because its quality is impaired by other conditions. Thus, a professional in Sleep Medicine can guide and help you, indicating the most appropriate therapy, which may involve medication, exercises, and specific devices.

Prevention

Good sleep hygiene is appropriate and should always be reinforced even for those without complaints. This involves committing to treating sleep as an activity as important as eating or exercising. Therefore, preparing for sleep is essential and includes choosing an appropriate environment, controlling light and noise, avoiding exposure to computer and phone screens, avoiding heavy meals, alcohol, and stimulants like caffeine and energy drinks near bedtime.

Try to sleep at regular times and, if possible, get the recommended 7 to 8 hours of sleep. If necessary, sleep a few extra hours on the weekend or schedule a nap during the day. Know that there is no safe formula capable of increasing performance, concentration, and memory without a proper night’s sleep, so avoid stimulant medications.

Incidence in Brazil

In Brazil, a study conducted by the Datafolha Institute in partnership with the Sleep Institute showed that 23% of the population in the state of São Paulo report insufficient sleep, with the age group between 35 and 44 years being the most affected (27%).

The São Paulo State Department of Transit (Detran-SP) reports that 20% of all traffic accidents are associated with drowsiness. The research also shows that 40% of respondents admitted to swerving on the road due to sleepiness, and 61% acknowledged that they usually drive the day after a terrible night’s sleep.

A national study involving commercial aircraft pilots showed a prevalence of 57.8% of unintentional napping during work, with insufficient sleep being one of the associated factors.

According to data from the Brazilian Sleep Association, more than 60% of people report sleeping less than 7 hours per day during the week, and 25% sleep less than 6 hours per day. Additionally, approximately 18% of economically active women and 26% of men work in shifts and suffer from chronic sleep deprivation.

By Einstein Editorial Board