‭Noah Corwin‬

‭ENC 2135-0051‬

‭Festus Gabriel Ayomide‬

‭2/3/24‬

‭The Darkness of Sleep Deprivation‬

‭In the fast-paced, modern world, with many demands and distractions, the importance of‬

‭a good night's sleep often takes a backseat to the pressures of daily life. Sleep is a fundamental‬

‭aspect of human well-being, plays a crucial role in maintaining physical and mental health.‬

‭However, the prevalence of sleep deprivation has become a concerning issue in recent times, and‬

‭there are far-reaching negative consequences on individual health. This essay seeks to explore‬

‭and shed light on the negative effects of sleep deprivation, showing all of the possible side‬

‭effects and afflictions it can cause. How does sleep deprivation impact physical and mental‬

‭health? Through an exploration of existing research and a critical analysis of the available‬

‭literature, this essay aims to unravel the complexities surrounding the detrimental effects of sleep‬

‭deprivation, ultimately posing the question: What are the profound consequences of inadequate‬

‭sleep on overall health and well-being and how can you treat or avoid it?‬

‭The origins of sleep deprivation include a complex combination of societal, lifestyle, and‬

‭personal factors that collectively contribute to the widespread prevalence of inadequate sleep.‬

‭“Nearly 40% of adults report falling asleep during the day without meaning to at least once a‬

‭month. Also, an estimated 50 to 70 million Americans have chronic, or ongoing, sleep disorders”‬

‭(National Institution of Health). Lifestyle behaviors such as inconsistent bedtimes and voluntary‬
‭choices that reduce sleep time are primary causes (Sleep Health Foundation). The time spent‬

‭staring at your phone late hours into the night greatly affects the sleep you get. The blue light‬

‭from cell phones and other electronics harms the melatonin production and often leads to sleep‬

‭deprivation. Blue light affects the circadian rhythm by tricking the brain into thinking it is still‬

‭daytime, even when it is actually nighttime. This can lead to a delay in the onset of sleep and a‬

‭decrease in the overall quality of sleep. Studies have shown that exposure to blue light before‬

‭bedtime can reduce melatonin levels, delay the onset of REM sleep, and lead to a decrease in‬

‭total sleep time. To mitigate the effects of blue light on sleep, experts recommend limiting‬

‭exposure to screens and electronic devices in the hours leading up to bedtime. Using devices‬

‭with a blue light filter or wearing blue light blocking glasses can also help reduce exposure and‬

‭improve sleep quality. Another important lifestyle aspect that will affect your sleep is the‬

‭alteration of natural circadian rhythms. Work-related factors significantly impact sleep quality,‬

‭particularly for individuals engaged in shift work. These lifestyle choices and many others will‬

‭only worsen sleep deprivation and your health as a whole. However, sleep deprivation is not only‬

‭caused by voluntary choices. Sleep disorders like sleep apnea or restless leg syndrome can‬

‭increase sleep deprivation. Restless leg syndrome is a condition that affects many people, some‬

‭more severely than others. It is a neurological disorder characterized by uncomfortable‬

‭sensations in the legs, leading to an irresistible urge to move them. These sensations are often‬

‭described as crawling, creeping, itching, or tingling, and they typically occur when the affected‬

‭individual is at rest, especially during the evening or at night. Restless leg syndrome can be‬

‭solved by lifestyle changes like exercise and avoiding caffeine. There are also medical conditions‬

‭like anxiety and depression that run parallel with sleep deprivation, sometimes being the cause‬

‭and sometimes being a symptom. Both anxiety and depression can disrupt the normal sleep‬
‭architecture, affecting the duration and quality of REM (rapid eye movement) sleep and deep‬

‭sleep stages. This disruption can result in all of the negatives that come with sleep deprivation.‬

‭Managing anxiety and depression can help improve sleep quality. Treatment options include‬

‭therapy, medication, lifestyle changes, and relaxation techniques. Lastly, environmental factors‬

‭will affect sleep. These are obvious but not always recognized. Factors such as noise,‬

‭temperature, and comfort level in the sleeping environment can impact sleep quality. An‬

‭uncomfortable bedroom environment can lead to frequent awakenings throughout the night,‬

‭contributing to sleep deprivation. Sleep deprivation is an unfortunate occurrence that is difficult‬

‭to fully understand because it can be caused by many factors.‬

‭Delving into the realm of mental health, sleep deprivation emerges as a major reason for‬

‭cognitive decline, impaired memory, worsened decision-making abilities, and vulnerability to‬

‭mood disorders. One of the most noticeable effects of sleep deprivation on mental health is its‬

‭impact on mood. Sleep-deprived individuals are more likely to experience irritability, mood‬

‭swings, and increased stress levels. It is abundantly clear the myriad of negative effects of sleep‬

‭deprivation on a person’s mental health. It is hard to fully understand how sleep affects the brain‬

‭and how sleep deprivation can change the status of your mental health. However, according to‬

‭the Columbia University Department of Psychiatry, “Poor or insufficient sleep has been found to‬

‭increase negative emotional responses to stressors and to decrease positive emotions” (Columbia‬

‭University Department of Psychiatry). People that are otherwise completely healthy can have an‬

‭increase in conditions like depression and anxiety when they lack adequate sleep. This becomes‬

‭a perpetual cycle of sleeping less and getting depression or anxiety from it which then causes‬

‭someone to sleep even less. Sleep deprivation can also affect the way the brain works on a‬

‭chemical level. According to the medical chemical society, “Studies indicate that lack of sleep‬
‭leads to neurological damage in the hippocampus, a part of the brain involved in learning and‬

‭memory” (American Chemical Society). Chronic sleep deprivation has also been linked to an‬

‭increased risk of developing neurodegenerative disorders such as Alzheimer's disease. One of the‬

‭key reasons for this association is the role of sleep in clearing beta-amyloid, a protein that‬

‭accumulates in the brains of individuals with Alzheimer's. During sleep, the glymphatic system,‬

‭a waste clearance system in the brain, becomes more active, allowing for the removal of‬

‭beta-amyloid and other toxins. Chronic sleep deprivation can disrupt this clearance process,‬

‭leading to the accumulation of beta-amyloid plaques in the brain. Lack of sleep can also lead to‬

‭an increase in inflammation and oxidative stress, both of which are thought to contribute to the‬

‭development of Alzheimer's. Sleep protects brain function and works as a recharge similar to‬

‭how your phone needs to recharge at night. Your brain does not have the power to perform the‬

‭necessary tasks when it lacks sleep. Sleep deprivation can seriously affect your brain and your‬

‭mental health in vastly different, but equally negative ways.‬

‭The physical toll of sleep deprivation is scary and unknown. It rears its head in many‬

‭different negative effects on the human body, ranging from compromised immune function and‬

‭increased susceptibility to chronic illnesses to disruptions in metabolism and heightened‬

‭cardiovascular risks. Firstly, sleep deprivation disrupts hormone regulation, particularly‬

‭hormones involved in appetite and metabolism. Lack of sleep can lead to increased levels of‬

‭ghrelin, a hormone that stimulates hunger, and decreased levels of leptin, a hormone that signals‬

‭satiety. This imbalance in appetite-regulating hormones can lead to overeating and weight gain,‬

‭increasing the risk of obesity and metabolic disorders. This is why “people with chronic sleep‬

‭deprivation are at a much higher risk of developing Type 2 diabetes” (Cleveland Clinic medical‬

‭professional). Moreover, sleep deprivation can impair immune function, leaving individuals‬
‭more susceptible to infections and illnesses. During sleep, the immune system produces‬

‭cytokines, proteins that help fight off infections and inflammation. Chronic sleep deprivation‬

‭suppresses the production of these immune-boosting cytokines, weakening the body's defenses‬

‭against pathogens and increasing the likelihood of getting sick. Without adequate sleep your‬

‭body does not have the ability to fight infections (Cleveland Clinic medical professional), and‬

‭this could lead to serious problems. Additionally, inadequate sleep can impair the body's ability‬

‭to develop a strong immune response to vaccines. People who are sleep deprived may not‬

‭produce as many antibodies in response to vaccination compared to those who are well-rested,‬

‭reducing the effectiveness of the vaccine. Prolonged sleep deprivation can also negatively affect‬

‭cardiovascular health. One of the key ways in which sleep deprivation affects cardiovascular‬

‭health is by disrupting the body's regulation of stress hormones, such as cortisol and adrenaline.‬

‭This can lead to increased blood pressure and heart rate, which, over time, can strain the‬

‭cardiovascular system and increase the risk of developing hypertension, heart disease, and‬

‭stroke. Moreover, chronic sleep deprivation can contribute to the development of atherosclerosis,‬

‭a condition characterized by the buildup of plaque in the arteries, which can restrict blood flow‬

‭and also increase the risk of heart attack and stroke. The negative physical effects that can come‬

‭from sleep deprivation are very serious and need to be known so people work hard to get‬

‭adequate sleep.‬

‭Sleep deprivation is a scary and silent killer, however effective treatments and preventive‬

‭measures, illuminating strategies ranging from lifestyle adjustments and sleep hygiene practices‬

‭to emerging therapeutic interventions can help prevent or even cure sleep deprivation for people.‬

‭The first step to reducing sleep deprivation is to understand the preventative methods that can‬

‭help stop it from occurring. Maintaining a consistent sleep schedule by going to bed and waking‬
‭up at the same time every day, even on weekends can help. Also, creating a relaxing bedtime‬

‭routine, such as taking a warm bath or practicing relaxation techniques like deep breathing or‬

‭meditation, can help signal to the body that it's time to wind down and prepare for sleep.‬

‭However, sometimes it takes more than preventative methods prescription is required.‬

‭Medication should be used cautiously and under the guidance of a healthcare provider, as it may‬

‭have side effects and risks associated with long-term use. Medication should only be used if a‬

‭medical doctor accurately diagnoses your condition and prescribes the correct dosage. Sleep‬

‭deprivation is a complex and difficult disorder but with the right preventative methods and‬

‭possibly medication it can be reduced completely in most people. Cognitive-behavioral therapy‬

‭for insomnia (CBT-I) is another highly effective treatment for chronic insomnia, focusing on‬

‭changing behaviors and thoughts that contribute to sleep problems. Unlike medications, CBT-I‬

‭addresses the underlying causes of insomnia and can lead to long-lasting improvements in sleep‬

‭quality. CBT-I typically involves several components. One key component is cognitive therapy,‬

‭which helps individuals identify and change thoughts and beliefs that may be interfering with‬

‭sleep. This can include challenging unrealistic expectations about sleep or addressing anxiety‬

‭and worries that prevent sleep. Another component of CBT-I is behavioral therapy, which aims to‬

‭improve sleep habits and behaviors. This can include establishing a regular sleep schedule,‬

‭creating a relaxing bedtime routine, and limiting stimulating activities before bed. CBT-I may‬

‭also include techniques such as stimulus control therapy, which helps reassociate the bed with‬

‭sleep, and sleep restriction therapy, which temporarily restricts the amount of time spent in bed‬

‭to increase sleep efficiency. Overall, CBT-I is a highly effective and recommended treatment for‬

‭chronic insomnia, offering a holistic approach that addresses both the behavioral and cognitive‬

‭aspects of sleep problems. There are many ways to curb sleep deprivation. It starts with‬
‭prevention, if that does not work medication may be required. However, there are options like‬

‭CBT-I that offer long term results that can hopefully stop sleep deprivation in many people.‬

‭The detrimental effects of sleep deprivation on physical and mental health are profound‬

‭and far-reaching. As highlighted in this essay, inadequate sleep not only impairs cognitive‬

‭function and emotional well-being but also increases the risk of developing various chronic‬

‭conditions such as obesity, diabetes, and cardiovascular diseases. Furthermore, sleep deprivation‬

‭weakens the immune system, leaving individuals more susceptible to infections and illnesses.‬

‭The pervasive nature of sleep deprivation underscores the urgent need for effective strategies to‬

‭address this issue. By prioritizing sleep hygiene, seeking treatment for underlying sleep‬

‭disorders, and creating conducive sleep environments, individuals can mitigate the negative‬

‭impact of sleep deprivation on their health and well-being. Additionally, raising awareness about‬

‭the importance of sleep and advocating for societal changes to support healthy sleep habits are‬

‭essential steps toward promoting better overall health. Ultimately, recognizing the profound‬

‭consequences of inadequate sleep and taking proactive measures to prioritize sleep are essential‬

‭for achieving optimal physical and mental well-being.‬

 ‭Works Cited‬

‭Cleveland Clinic medical professional. “Sleep Deprivation.”‬‭Cleveland Clinic‬‭, 11 Aug. 2022,‬

‭https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation. Accessed 30‬

‭Jan. 2024.‬

‭Columbia University Department of Psychiatry. “How Sleep Deprivation Impacts Mental Health.”‬

‭Columbia University Department of Psychiatry‬‭, 14 Mar.‬‭2022,‬

‭https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-hea‬

‭lth. Accessed 30 Jan. 2024.‬

‭National Institution of Health. “What Are Sleep Deprivation and Deficiency?”‬‭Nhlbi, Nih‬‭, 22 Mar.‬

‭2022, https://www.nhlbi.nih.gov/health/sleep-deprivation. Accessed 30 Jan. 2024.‬

‭Sleep Health Foundation. “Sleep Deprivation.”‬‭Better‬‭Health Channel‬‭, 30 June 2014,‬

‭https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-deprivation.‬

‭Accessed 30 Jan. 2024.‬

‭The American Chemical Society. “How Sleep Deprivation Can Harm the Brain.”‬‭American‬

‭Chemical Society‬‭, 6 Sept. 2023,‬

‭https://www.acs.org/pressroom/presspacs/2023/september/how-sleep-deprivation-can-h‬

‭arm-brain.html. Accessed 30 Jan. 2024.‬

‭Watson, Cherney, Stephanie, Kristeen. “How Can Insomnia Affect You?”‬‭Healthline‬‭, 15 May‬

‭2020, https://www.healthline.com/health/sleep-deprivation/effects-on-body. Accessed 30‬

‭Jan. 2024.‬