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Sleep Deprivation: Its Effects and Prevention
For many people, sleep deprivation is a fact of their daily lives and routines. Over-commitment, coupled with a desire to work more and to maximize the little leisure time one has, can lead to extreme sleep deprivation on a regular basis. Even moderate sleep deprivation, according to the National Health Service (NHS) of the United Kingdom, can result in brain fog, difficulty learning, irritability, and over-emotionality (2018). Of course, occasional loss of sleep may be inevitable, due to work or school commitments, such as final exam periods. But prolonged, sustained sleep deprivation has become a way of life for too many people, particularly given the rise of digital technologies and the ease of staying up for long periods of time in the dark, staring at a screen. Irregular shift work and the demand for longer shifts in the new, 24/7 global economy has likewise spiked demand for working long hours and generated sleep deprivation.
Sleep deprivation has been linked to overeating, obesity, diabetes, and heart disease. People can significantly spike their daily calorie allotment by remaining awake for longer hours, and may rely upon caloric, nutrient-poor food as well as caffeine to do so (“Why Lack of Sleep is Bad For You,” 2018). Carried to an extreme, lack of sleep can cause severe mental health issues, such as depression. Learning deficits caused by sleep deprivation can have a lifelong effect for young people.
Prioritizing sleep is critical, just as one prioritizes exercise and a healthy diet. Powering off digital devices after a certain hour, and having a regular bedtime is useful. It is also important not to procrastinate about tasks, leaving them to late evening, which can result in beginning important priorities such as homework right around the time a student should be going to bed. Having a bedtime ritual, such as reading a quiet book, and sleeping in a quiet and darkened room in a comfortable area reserved for sleep, is also helpful for many.
References
Why lack of sleep is bad for your health. (2018). NHS. Retrieved from: https://www.nhs.uk/live-well/sleep-and-tiredness/why-lack-of-sleep-is-bad-for-your- health/
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