Chronic sleep deprivation: symptoms and consequences

The Duration of sleep an adult should be 7-8 hours. This is the time required for the body to recover. But how often need a few hours to complete all scheduled cases. Of course, this time, “stolen” at the expense of the rest. The result is a chronic lack of sleep. What is threatening the health of this state?

What is a chronic lack of sleep

Initially, let's see what kind of condition can be attributed to this disease. People daily not precipitated for several days and even weeks, suffering from a lack of sleep. But to talk about chronic pathology yet. Of course, he is faced with the first negative signs of this phenomenon. But in all its glory manifested by chronic sleep when people limit their holidays in a few months.

Recently at the University of Texas conducted the study. It showed that the people, who for 7 nights in a row did not receive the necessary amount of sleep, had genetic changes. Such violations lead to the development of serious health problems. It heart disease, obesity, memory loss.

Therefore, people sleeping 6 hours a day, and sometimes less, should know about the serious risks to which they expose your body.

Causes of constant lack of sleep

To the inadequate night's rest can lead to both internal and external factors. The internal causes include a variety of psychological or physiological problems. And external are different circumstances which do not allow time to go to sleep or relaxation.

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Consider the main factors that most often lead to the phenomenon of chronic lack of sleep.

The Reasons for poor night's rest:

1. Stress. This is the most common cause of incomplete relaxation. In nature, insomnia can lie bad memories, problems at work or in your personal life, financial or a creative crisis. These factors lead to decreased production in the body melatonin (sleep hormone). Instead, it increases the synthesis of adrenaline. He leads to overstimulation of the nervous system and provokes trouble falling asleep.
2. Mental illness. Sometimes insomnia is a symptoms of various disorders. It may indicate a development in the body, psychosis, neurosis, manic disorders, prolonged depression.
3. Physiological ailments. Very often they cause insomnia, it in the elderly. Although not protected from such pathologies even children. Disease can worsen in the evening or night. This prevents the rapid fall asleep. Sometimes unpleasant symptoms forces you to Wake up during the night. Often a chronic lack of sleep occurs in the background of the following diseases: Allergy, enuresis, angina, restless leg syndrome, hormonal failure, diseases of the joints (arthrosis, arthritis), hypertension, obstructive sleep apnea.
4. Failure of biological rhythms. All the system is designed so that in the period approximately from 8 to 10 PM processes in the body start to slow down. This leads to the fact that the person relaxes and falls asleep. If a long time this point is ignored and the person does not fit in the allotted time to sleep, it is a violation of the biological rhythm. As a result people for a long time tossing and turning in bed and can't sleep.

General symptoms

In chronic sleep deprivation the human condition is a bit like alcohol. Such a person is sleepy, she may appear hallucinations, and even confusion.

Doctors consider this condition as a disease – a sleep disorder. The body is not able to fully recover. This leads to a number of negative violations. Primarily affects the appearance, General condition and character of the person a chronic lack of sleep.

The Symptoms that affect the nervous system:

• Inattention;
• Depression and apathy;
• Irritability;
• Emotionalism (causeless tears or laughing);
• Inability to focus;
• Reduced cognitive abilities (thinking, speech, memory).

Signs of lack of sleep, affect the appearance.

• Swelling of the eyelids;
• Redness of the eye;
• Pale or earthy color of the skin;
• The formation of dark circles under the eyes;
• Quite untidy.

Symptoms affecting body systems:

• Dizziness, headache;
• The deterioration of the digestive tract (diarrhea, constipation);
• Nausea, flatulence;
• Worsening of chronic ailments;
• Immunosuppression;
• Susceptibility to colds.

What causes lack of sleep

This condition is quite dangerous. Because the body may try to compensate for the lack of rest. In other words, a person can fall asleep at any moment, regardless of whether it is at work or behind the wheel.

However, this is not the only negative factor, which can leadchronic lack of sleep. The long-term effects of ignoring the holiday can be much more serious.

Doctors are carefully examining the condition argue that chronic lack of sleep can provoke:

• Stroke;
• Obesity;
• Diabetes;
• Serious memory impairment (up to loss of brain tissue);
• Weakening of the immune system;
• The emergence of heart disease;
• Breast cancer or intestines;
• Hypertensive crisis;
• Chronic fatigue syndrome;
• The emergence of depression.

Recommendations on sleep hygiene

Now, knowing the consequences of chronic lack of sleep, let's look at how to get rid of this condition.

Initially read the basic recommendations for sleep hygiene:

1. Pick a mattress with a medium stiffness.
2. Use low pillow.
3. Underwear and bed linen should be made of natural fabrics.
4. Eliminate irritants (the ticking of the clock, draft, flashing electronic sensor).
5. Avoid before going to sleep watching movies or reading books with negative contents.
6. 3-4 hours to rest, refrain from caffeinated products (energy, coffee, tea).
7. 2 hours before bedtime avoid heavy, fatty foods.
8. Go to bed no later than 10-11 PM.

Main therapies

If all the symptoms indicate that you have developed chronic sleep deprivation, what to do in this situation? Initially you should eliminate the cause of this condition.

In most cases, the following measures to improve the quality of sleep:

1. Completely eliminate NAPs.
2. Try to move more throughout the day (walk, do some sport).
3. Before the rest perform the procedure, can eliminate nervous tension (viewing humorous movies, soft music, a relaxing bath).
4. Be Sure to ventilate the bedroom before going to sleep.
5. Try to go to bed at the same time.
6. Do Not use alcohol for sleep. It provides a hard surface and rest.

If the basis of chronic sleep deprivation are psychological or physiological problems, it is necessary to turn to professionals. Those people who have no obvious reason of poor sleep, should undergo a full examination.

Public facilities

You should Not ignore the age-old recipes.

Sleep and proper rest can provide such tools:

1. Tincture of peony (10 %). It is recommended to use three times a day 30 drops for 1 month.
2. Green tea with honey. It should be consumed daily, preferably at bedtime.
3. Warm milk with honey. This is another great means of normalizing sleep at night. It is recommended to drink 1 glass of drink before going to sleep.

If all of the methods above do not help to develop rest, you may need special medication. Therefore, consult your doctor, who will pick up adequate therapy.