She Strengthens

The Hidden Dangers of Sleep Deprivation

Sleep: The Essential Component of a Healthy Lifestyle

We’ve all been there – sacrificing precious sleep for deadlines, side hustles, or simply because we can’t resist the allure of our screens. However, neglecting our sleep can have severe consequences on our health and well-being. The Centers for Disease Control and Prevention estimate that 7 to 19 percent of adults in the U.S. don’t sleep enough, and 50 to 70 million Americans have chronic sleep disorders.

The Risks of Sleep Deprivation

Sleep deficiency is a serious condition that can lead to physical and mental health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, and depression. It also increases the risk of accidents and death. While insomnia might not be fatal, extreme fatigue can have devastating consequences, such as driving accidents, injuries, and life-shortening conditions.

The Consequences of Prolonged Wakefulness

So, what happens when we push our bodies to stay awake for extended periods? After 24 hours, we experience impaired cognitive function, equivalent to having a blood alcohol content of.10%. Our memories become foggy, and our reaction times slow down. After 36 hours, we struggle to communicate effectively, with decreased oculomotor function and slower reaction times. If we’re awake for 48 hours, we’re prone to microsleeps, which can be dangerous in tasks that require attention and quick reflexes.

The Long-Term Effects of Sleep Deprivation

Chronic sleep deprivation can lead to more severe problems, including hallucinations, mood swings, and increased risk of depression, mental illness, stroke, heart disease, and asthma attacks. The Centers for Disease Control and Prevention report that people who slept less than 7 hours per day were more likely to experience 10 chronic health conditions, including heart attack, coronary heart disease, stroke, asthma, and diabetes.

Getting the Sleep You Need

The American Academy of Sleep Medicine recommends the following general sleep guidelines based on age:

• Newborns (0-3 months): 14-17 hours
• Infants (4-11 months): 12-15 hours
• Toddlers (1-2 years): 11-14 hours
• Preschoolers (3-5 years): 10-13 hours
• School-age children (6-13 years): 9-11 hours
• Teenagers (14-17 years): 8-10 hours
• Young adults (18-25 years): 7-9 hours
• Adults (26-64 years): 7-9 hours
• Older adults (65 years and over): 7-8 hours

Coping with Sleep Deprivation

If you’re struggling to get the sleep you need, try these coping tips:

• Consume 75 mg to 150 mg of caffeine to improve alertness and performance.
• Take a “prophylactic nap” to bank sleep before a long period of wakefulness.
• Squeeze in a 30-minute power nap to improve alertness.
• Pair caffeine with your nap for even greater benefits.
• Consult with a doctor about stimulant medications to offset the negative effects of unavoidable sleep deprivation.

Remember, sleep is essential for our health and well-being. Prioritize it, and your body will thank you.