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Sleep Deprivation: Symptoms, effects, and how you can manage it

A lot of people find it very hard to lay down and sleep. some can stay as much as 4-5 hours in bed struggling to find sleep each night. This can be a result of many factors. Age is one of the general determinants of how much sleep a person needs. 

Infants from ages 0-3 months need about 14-17 hours a day, while those between ages 4-11 months need about 12-15 hours of sleep a day.

Toddlers from ages 1-2 years need about 11 - 14 hours of sleep a day

Preschool children from ages 3 - 5 years need about 10 - 13 hours of sleep a day

School-age children from ages 6 - 13 need 9-11 hours of sleep every day

Teenagers between the ages of 14 - 17 need up to ten hours of sleep a day

Most adults from ages 18 - about 64 need between 7 - 9 hours of sleep though some people tend to need sleep as much as 6 hours and some even get up to 10 hours of sleep every day.

Older adults from ages 65 need 7- 8 hours of sleep every day

Pregnant women in the first 3 months will need more hours than usual.

But experts have reportedly said that if you feel drowsy during the day that might mean you haven't gotten enough sleep.

Sleep Debt And Sleep Deprivation

The amount of sleep your body needs will go up if you have less sleep in previous days. Sleep debt is when you don't have enough sleep which might likely be overdrawn and eventually, your body will demand that you pay up. Our bodies hardly ever adapt to getting less sleep, we might get used to a particular schedule but that doesn't mean our bodies will adapt.

Symptoms And Signs Of Sleep Deprivation

Some common signs that you are suffering from sleep deprivation and might need more sleep include

a) Falling asleep within 5 mins of lying down

b) Needing an alarm clock every morning to wake up

c) Short and microsleeps during the period of waking up

d) Falling asleep or feeling drowsy during the day times, especially during calm activities.

e) Having a very hard time getting off the bed every morning

f) Mood changes

g) Forgetfulness

Young Sad Depressed Black African American Woman Bed Sleepless Late Stock  Photo by ©TheVisualsYouNeed 209514538

Photo Credit: Deposit photos

Effects Of Sleep Deprivation

Not having enough sleep can cause the following:

a) Depression

b) Irritability

c) Memory problems

d) A weakened immune system

e) Fat chances of conditions like high blood pressure, heart attack, obesity, diabetes

f) Stronger feeling of pain

g) Overeating and weight gain

h) Lack of motivation

i) Bad decision making

j) Hallucinations

How To Get Enough Sleep That You Desire

- No matter how busy your schedule is, give yourself time to sleep

- Keep a schedule, go to bed and wake up at the same time every day even on weekends

- Avoid large meals, caffeine, or even bright lights and alcohol before bed. You can also take a hot bath

- Don't force sleep, if you find yourself wide awake, you can just look for something to keep yourself busy till the sleep comes

- When you feel you are not getting enough sleep, you might see your doctor, a medical condition might be causing problems for you.

Content created and supplied by: DrGeraldine (via Opera News )

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