Sleep & Sleep Deprivation

Sleep is an essential part of our lives; it rejuvenates us and gives our bodies the much needed rest and repair. Although a good night of sleep is important and necessary, there can be many things that hinder a good night’s rest, such as stress, anxiety, a bright/ noisy environment, procrastination/ demanding jobs, sleeping disorders, etc.

(Keep in mind that everyone is different, and that this is just a general overview.)

The lack of sleep can cause:

• Increased chances of gaining weight + heart issues

• A decrease in the immune system

• Forgetfulness

• Lack of focus

• Lower sex drive

• Mood changes

• Lightheadedness and nausea

However, a good night of sleep helps with:

• Better memory

• Focusing

• Keeping the immune system strong

• Preventing weight gains (The lack of sleep causes a hormone to be released which leads to an increase in appetite.)

• Strengthening your heart

Here are a few tips to help with better sleep:

• Don’t drink caffeine (tea, coffee, etc) late in the day

• Turn off screens 1 hr before bedtime

• Stick with a sleep schedule

• Keep your bed specifically for sleep (That way your brain associates bed only for sleeping.)

• Do activities you find sleepy (Read, do a word search/ sudoku, clean up your room for tomorrow, etc.)

If you’re up for a more detailed reading, here are a few websites:

• https://www.healthline.com/health/sleep-deprivation/effects-on-body#Central-nervous-system

(Includes detailed causes and preventions to sleep deprivation)

• https://www.healthline.com/nutrition/17-tips-to-sleep-better#17.-Dont-drink-any-liquids-before-bed

(Includes more tips on better sleep)

• https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

(Includes recommended hours of sleep for every age group)

• https://www.helpguide.org/articles/sleep/sleep-disorders-and-problems.htm

(Includes information on identifying sleeping disorders)

Best of luck and stay safe!

References:

CDC - How Much Sleep Do I Need? - Sleep and Sleep Disorders. (2017, March 02).

Retrieved July 27, 2020, from https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

Melinda. (n.d.). Sleep Disorders and Problems. Retrieved July 27, 2020, from

https://www.helpguide.org/articles/sleep/sleep-disorders-and-problems.h

tm

Peri, C. (2014, February 13). 10 Surprising Effects of Lack of Sleep. Retrieved July 27,

2020, from https://www.webmd.com/sleep-disorders/features/10-results-sleep-loss

The Benefits of Getting a Full Night's Sleep. (n.d.). Retrieved July 27, 2020, from

https://www.sclhealth.org/blog/2018/09/the-benefits-of-getting-a-full-night-sleep/

ABOUT THE AUTHOR

Winnie Li is an upcoming junior at Oakland Charter High School. She loves taking long walks and feeling appreciation for the world. She also loves to plant, read, write, and crochet!