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In our fast-paced world, sleep is often sacrificed in the pursuit of productivity and success. However, neglecting sleep can profoundly affect your health.
If you find yourself tossing and turning at night or constantly reaching for that extra cup of coffee during the day, you might be lacking quality sleep, and it will affect your health in the long run. In this article, we will discuss sleep deprivation, how it relates to your overall well-being, and how you can regain a good night's sleep.
Sleep is fundamental to maintaining your overall health and well-being. Yet, many individuals don’t get the quality sleep they need. You are sleep-deprived when you haven't gotten enough quality sleep to support your body's vital functions. The general recommended amount of sleep for adults is between 7 to 9 hours each night for optimal health.
Sleep deprivation can take various forms, including acute sleep deprivation (short-term) and chronic sleep deprivation (long-term). Acute sleep deprivation may result from a single night of inadequate sleep. In contrast, chronic sleep deprivation is characterised by consistently not meeting the required amount of sleep over an extended period.
'Sleep hygiene' means healthy habits, behaviours, and environmental elements that can help you sleep better. Irregular sleep schedules, engaging in stimulating activities before bedtime, and sleeping in an uncomfortable environment can hinder your ability to get restful sleep.
Mental health concerns, such as stress and anxiety, can significantly impact sleep. You may find falling and staying asleep challenging if you have racing thoughts and cannot relax.
Demanding work schedules, late-night social events, or irregular shift work can disrupt the body's natural sleep-wake cycle, leading to sleep deprivation.
Exposing yourself to blue light by using electronic devices such as smartphones before bedtime can interfere with the body's production of melatonin, a hormone that regulates sleep.
Medical conditions such as insomnia, sleep apnea and restless leg syndrome can contribute to sleep deprivation. You must treat the underlying health issue to improve sleep quality.
Impaired memory function is one of sleep deprivation's most evident side effects. The brain consolidates memories during the deep sleep stages, and insufficient sleep disrupts this process. Missing this part of sleep can lead to difficulty retaining information, learning new things, and recalling details.
Sleep deprivation affects cognitive functions, including problem-solving, decision-making, and critical thinking. Individuals may experience a foggy or confused mental state, hindering their ability to perform daily tasks efficiently.
Fatigue from sleep deprivation can impair coordination and reaction time, significantly increasing the risk of accidents. It affects alertness, which is particularly important for individuals operating heavy machinery, driving vehicles, or performing tasks requiring accuracy.
Adequate sleep is critical in supporting the immune system. Chronic sleep deprivation can compromise your immune system, making you more vulnerable to illnesses.
Chronic sleep deprivation increases the risk of cardiovascular diseases and diabetes. Sleep deprivation may contribute to elevated blood pressure, inflammation, and insulin resistance, all of which are risk factors for these conditions.
Sleep deprivation is a pervasive issue with far-reaching consequences for both physical and mental health. If you have sleep-related problems that persist, seeking sleep disorder treatment can make a difference in achieving restful sleep.
Sleep disorder refers to difficulties with sleep quality, timing, and amount of sleep that cause daily distress and impairment in functioning. Treatment for sleep disorder and insomnia can range from simple lifestyle modifications to cognitive behavioural therapy, medication, and medical intervention, depending on your diagnosis.
Lifestyle Medical Clinic offers sleep disorder treatment for individuals struggling with sleep disorders in Singapore. Our clinic provides comprehensive assessments, diagnoses, and personalised treatment plans to help you regain healthy sleep patterns.
Medical evaluation and treatment: We offer medical assessments to identify underlying medical conditions that affect sleep, such as sleep apnea, or other sleep disorders. Treatments could involve medications, Continuous Positive Airway Pressure (CPAP) for sleep apnea, or other therapies as appropriate.
Sleep studies: We conduct sleep studies (home sleep apnea tests) to diagnose sleep disorders accurately. These studies monitor various body functions during sleep to assess sleep quality and detect any underlying issues.
Sleep hygiene education: We start by educating patients about healthy sleep habits. This includes maintaining a consistent sleep schedule, creating a conducive sleep environment, avoiding caffeine and electronic devices before bedtime, and other lifestyle adjustments.
Cognitive Behavioral Therapy for Insomnia (CBT-I): This evidence-based therapy addresses the thoughts and behaviors that interfere with sleep. It helps patients identify and change negative thought patterns and behaviors associated with insomnia.
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Persistent fatigue, difficulty concentrating, irritability and an increased frequency of errors or accidents are some signs of sleep deprivation. Physical symptoms such as dark circles under the eyes and a weakened immune system may also manifest.
To improve sleep quality, you can start by:
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