People need to have a good amount of sleep to function well. It is well-known that sleep has restorative capabilities in our bodies. Cells are actively dividing to replace old ones during this time. In addition, various hormones are also secreted in order to prepare the body for its next cycle of being awake,
Generally, a person needs 7-8 hours of sleep per night. In addition, research also shows that aside from the length, the quality of sleep is equally important. It is necessary that a person undergoes both the REM and non-REM stages because both of these stages differ in their functions. When sleep is disrupted, it can cause an imbalance in one or more aspects of the human body. Any sleep disturbance results in sleep deprivation. Here are 9 signs and symptoms of sleep deprivation.
1. Skin breakouts
Skin breakouts can occur when a person is sleep-deprived because of hormonal imbalance. During sleep, the hormones necessary for function are well-regulated. When the body does not have enough time for it to complete this process, one hormone may have fewer amounts than the other or vice versa. Hormonal imbalance has a link to the development of acne because it can increase the production of sebum. In addition, sleep deprivation can also lower the skin's immunity, which can also lead to vulnerability to acne-causing bacteria.
2. Tired-looking eyes
Lack of sleep shows in the skin under the eyes. The under eyes may appear discolored, droopy, dry, puffy, and wrinkly. This results because the skin does not have enough time to regenerate itself.
3. Weight gain
Sleep helps regulate satiety hormones called ghrelin and leptin. Ghrelin will signal the body that it is hungry while leptin does otherwise. When a person lacks sleep, the body will signal to secrete more ghrelin to compensate for the small amount of sleep. Leptin levels will also be reduced, making the person consume food more than he needs.
4. Junkfood cravings
In relation to increased hunger, a person who lacks sleep also has an increase in junk food cravings. His brain is not well-rested enough to make healthy decisions and will usually go for quick fixes to satisfy its wants.
5. Drinking more caffeine
When the usual number of cups of coffee you take is not enough, it may be a sign of sleep deprivation. During this time, you can stay awake by drinking more coffee. One disadvantage of increasing the dose of caffeine is that it can cause insomnia or anxiety.
6: Frequent mood swings
Because a lack of sleep can cause a hormonal imbalance, this will also make you prone to mood swings. You are more susceptible to stress, anger, and even depression.
7. Lack of focus and forgetfulness
Depriving yourself even for just 2 hours of sleep a night can make you feel groggy. You will be unable to concentrate on the task at hand, which can make you less productive at work. Also, you will find it hard to recall important things.
8. Sore throats and dry mouth upon waking up
Soreness of the throat, dry mouth, headaches may mean that you suffer from sleep apnea. Sleep apnea can cause sleep deprivation because it makes the body less comfortable during sleep due to lack of oxygen. Heavy snoring is one of the important signs of sleep apnea.
9: Wake up feeling tired
Sleep deprivation is also the reason why you feel tired even if you are sleeping for adequate amounts. This may be because of not reaching all stages during sleep. A person needs to achieve a deep sleep or the non-REM stage. This is when the repair of the body occurs.
How to get adequate sleep
There are things that you can do to make sure that you get enough snoozing every night. You can do the following:
Schedule your sleep - This will help the body establish its circadian rhythms and helps the pineal gland to secrete enough melatonin regularly.
Exercise at least 3 times a week - This helps use up unnecessary energy that may cause difficulty in falling asleep.
Sleep support supplements - You can use sleep support supplements especially if your body does not produce enough melatonin. Those suffering from anxiety will also find it beneficial to take calming supplements before they sleep.
Good sleep is very important. It is the only time when the body will be able to repair itself at full speed. With these signs and symptoms mentioned above, you will be able to tell immediately if you need to do measures to get adequate sleep.