Time Sofindia Last Updated – October 1, 2023, 16:00 IST
Effects of sleep deprivation on health
Sleep is a normal body process that allows the body and brain to rest. For most people, it’s simply a matter of getting comfortable, closing your eyes and falling asleep. But sleep is actually one of the most complex and mysterious bodily processes known to science.
Your body cycles between waking and sleeping states every day, and certain processes only occur when you’re asleep. When you sleep, your body “powers down” and most of your body’s systems, including your brain, become less active.
Body functions that occur during sleep
Energy conservation and storage: During the day, cells throughout the body use stored resources for metabolism. While you sleep, your body uses less energy. This replenishes the cells and stores them for the next day.
Self-healing and recovery: When you are less active, your body is better able to heal injuries and repair problems that occur while you are awake. That’s why you feel more tired and need more rest when you’re sick.
Brain Maintenance: While you sleep, your brain reorganizes and catalogs memories and learned information. It makes it easier to remember, access, and use what you learn.
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How much sleep do you need at different ages?
Most people need 14 to 17 hours of sleep as a newborn, but this changes to 6 to 7 hours as they grow.
Neonatal (up to 3 months old): 14-17 hours.
Infants (4 months to 12 months): 12 to 16 hours (including naps).
Infants (1 to 5 years): 10 to 14 hours (including naps).
School-age children (6-12 years): 9-12 hours.
Teenagers (13-18 years): 8-10 hours.
Adults (18+): 7-9 hours.
stages of sleep
NREM Stage 1 (Non-Rapid Eye Movement Stage 1)
Stage 1 occurs immediately after falling asleep. This stage usually lasts only a few minutes and accounts for about 5% of your sleep time.
NREM Stage 2 (Non-Rapid Eye Movement Stage 2)
Stage 2 is still light sleep, but deeper than stage 1. During this stage, brain waves slow down and there are noticeable pauses between short, powerful bursts of electrical activity. Experts believe these bursts are your brain organizing memories and information while you’re awake. This stage accounts for approximately 45% of your sleep time (the most of any stage). Stage 2 non-REM sleep occurs multiple times, each typically lasting longer than the last. After stage 2, we move deeper into stage 3, non-REM or REM sleep.
NREM Stage 3 (Non-Rapid Eye Movement Stage 3)
The deepest stage of non-REM sleep is stage 3. This accounts for approximately 25% of an adult’s total sleep time.
REM (Rapid Eye Movement)
Dr Gaurangi Shah, Consultant General Internal Medicine with expertise in preventive and non-invasive cardiology at PD Hinduja Hospital and Medical Research Center, Mahim, said: “Rapid eye movement (REM) sleep is the sleep stage in which most dreams occur. Its name comes from the way the eyes move behind the eyelids during dreaming. The activity is very similar to what the brain does when it’s awake.”
“REM sleep accounts for about 25% of total sleep time. The first REM cycle of the sleep period is usually the shortest, about 10 minutes. Each subsequent one is longer than the last, up to 1 It’s time.”
Effects of sleep deprivation on the human body
Much research data suggests that sleep deprivation increases levels of inflammatory markers (such as CRP) and circulating sympathetic catecholamines (such as epinephrine and norepinephrine), which subsequently initiates plaque activation and progresses to hypertension and heart disease. is suggested.
It also reduces glucose tolerance and increases insulin resistance (due to increased nocturnal cortisol levels), leading to DM (diabetes).
Factors that affect sleep patterns
Food: Excessive intake of stimulants (caffeinated soft drinks, coffee, tea) can disrupt normal sleep patterns and lead to illness.
Smoking/Alcohol: These also have the same effects as stimulants
Obesity: It causes obstructive sleep apnea, which disrupts normal sleep cycles and leads to a variety of illnesses such as high blood pressure, heart attack, diabetes, and stroke.
Sedentary lifestyle: This can lead to obesity and subsequent OSA, and ultimately heart disease. Sitting for more than two hours is more harmful than smoking.
Vitamin deficiencies: Vat B12 and Vat D regulate sleep cycles, so deficiencies in these vitamins disrupt sleep cycles and lead to heart disease.
How to treat sleep disorders
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