Please click
if you are not redirected within a few seconds.
advertisement
My Notifications
advertisement
Sleep and tiredness
advertisement
SPONSORED BY
Coping with sleep deprivation
In this article
As parent, you won't need telling that you could do with some . You may be so
that you can barely remember your own name, let alone where you’ve put your car keys.
Though a good night’s sleep is the obvious remedy, this can sometimes seem impossible when you've got a baby to look after. Here's how to get through the days that follow those sleepless nights.What are the effects of sleep deprivation?If you have four or five nights of broken sleep, you'll feel sleep deprived. If you have a newborn, it can be perfectly normal to have weeks or even months when you don’t get more than four hours of unbroken sleep.
If you’re sleep deprived you’ll have slower response times and find concentrating difficult. You may find yourself giving up on tasks before they're complete. Or you may struggle on even though whatever you're doing won't turn out well.
Apart from extreme tiredness, signs of sleep deprivation include:
feeling grumpy,
or more emotionalclumsiness or disorientation having problems communicatingfinding it hard to concentratebeing less or more hungry than usual (Beattie et al 2014).
Getting through the day when you feel as if you’re moving through treacle, and everything looks foggy, isn't easy. We have some tips that may help you to cope.How can I get going in the morning?Don’t hit the snooze button. Sit up as soon as your alarm goes off and gather your thoughts before you get up. Turn on the radio and don’t let yourself slide back under the duvet if it means you'll be late for
or for an appointment.
Keep a glass of water next to the bed and have a few sips to help you to wake up. If your partner is there to look after your baby, jump straight into the shower and choose an invigorating shower gel. Then slather on some body lotion, as the stroking action will get your circulation going.
It’s tempting to rely on caffeine for an immediate boost. But while the first coffee may kick-start your day, too much caffeine throughout the day can keep you awake at night (Drake et al 2013).
If you’re
and avoiding caffeine, or just want to cut down, a glass of sparkling water or a caffeine-free herbal tea may perk you up.How can I stay alert and focused?At home
Even if vigorous
is the last thing you feel like doing, it will get your blood flowing and energise your body.
Try a few star jumps, or run around the garden or up the stairs a few times. Or turn up your favourite music, dance, and shake out that tiredness. Your baby or toddler will enjoy all that entertainment too!
Prioritise tasks so you get the most important ones done first. Write a list of things that need doing every day, but be realistic. Even if it's just one thing, such as vacuuming, it will give you something to focus on and help you to prioritise. But if you don't achieve that one thing, don't be too hard on yourself. Sometimes just functioning is enough of an achievement!
Make life easier for yourself. .
from friends or family, and accept help when they offer. Take turns with your
to have a lie-in, and try to stick to a regular bedtime, even if your sleep does usually end up being interrupted.
Go easy on yourself. If you get the chance during the day while your baby or toddler naps, try putting your feet up for 10 minutes and take some deep breaths to recharge your batteries. Better still, you might even drop off too!
If you've just gone back to work after , you could try to have a lunchtime
somewhere quiet. Set your phone alarm, though, so you don't nap for too long. A short sleep can recharge your batteries, but do keep it short.
If you work in an office and you're , open a window. Or take a five-minute break and run up and down the stairs a few times to wake yourself up before going into a meeting. Organise your diary and set up automated reminders. Plan your day so the toughest tasks or meetings are tackled in the morning. Try to prioritise work before you go home so you can get straight on with your to-do list in the morning, when you’ll be at your most productive.
If you work part-time, ask to change your hours or your shift pattern so that you’re at work when your energy levels are at their highest. Try not to work with heavy machinery or potentially dangerous equipment if you’re not at your most alert, as you could be endangering yourself or others if you make a mistake.
Whether you're at home or at work, aim to eat a . Snack on energy-giving foods such as a handful of nuts, a banana, or wholemeal toast and baked beans. Many parents find that what they eat affects how they feel at the end of a sleep-deprived day. High-sugar, high-fat options may provide comfort, but they can leave you feeling more lethargic.What happens if I feel drowsy while driving?If you feel drowsy while you're driving, open the window immediately and get a blast of fresh air. If you’re on your own, pull over at a safe place, lock the doors and have a short nap of about 15 minutes. If you have your baby or toddler with you and she won’t nap alongside you, take her out of the car and have a short walk together in the fresh air. Driving while you're sleepy reduces your reaction time, makes you less vigilant, and affects your ability to make decisions (ROSPA 2011).
You could step out of the car and , or have a cold drink or a coffee to give you a boost. But remember that these are temporary measures. If you feel very tired before you set off, consider leaving the journey until you've had some rest and are more alert.How can I be less grumpy with everyone?Don't be too proud to apologise for your sharp tongue. Your
will understand if you explain how tired you feel. Try to steer clear of emotionally draining situations when you're already feeling below par.
If you and your partner have a , take a couple of deep breaths and think before you speak. Remind yourself not to let petty irritations turn into huge rows. As annoying as that damp towel on the bedroom floor is, it's probably not worth having a row about it.Why can't I do even simple things?When even basic tasks are a struggle to complete, try hard to concentrate and take extra care. Maybe you've knocked over the milk and splashed yourself with boiling water while making a cup of tea. Or perhaps you've dropped yet another glass while trying to get some water.
Try to slow down. Even the smallest task needs your concentration when you’re sleep deprived. Focus on what you're doing.
Accept that some things won’t get done. Clothes in the laundry basket don’t all have to be ironed. You don’t have to vacuum as often as you used to.How can I get back to sleep after feeding my baby?Try having a warm glass of milk to soothe yourself back to sleep. Dairy products contain an amino acid called tryptophan, which can help your brain to produce sleep-inducing chemicals. A few drops of lavender oil on your pillow can also help to relax you.
Try not to turn things over in your head and become . If you’re really struggling to nod off, try using some of the
that you may have learned during your antenatal classes or pregnancy yoga.
Be reassured that even though this exhausting time feels as though it will never end, it’s only temporary. The good news is that your baby will soon begin to , which means you will, too.
Last reviewed:&August 2015
References
Beattie L, Kyle SD, Espie CA, et al. 2014. Social interactions, emotion and sleep: A systematic review and research agenda. Sleep Med Rev 27(24C):83-100
Drake C, Roehrs T, Shambroom J, et al. 2013. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med 15;9(11):
ROSPA. 2011. Driver fatigue and road accidents. Royal Society for the Prevention of Accidents.
[pdf, accessed August 2015]
advertisement
Track your baby’s development
Join now to receive free
tracking your baby’s development and yours throughout your pregnancy.
Support for your parenting journey. Delivered to your inbox.
My Baby This Week Newsletter
Keep up with your baby’s development with personalised weekly newsletters.
The BabyCentre Bulletin
Get the latest parenting news, plus expert advice and real-world wisdom.
Special Offers from Our Partners
Receive discounts, deals and parenting information from BabyCentre’s partners.
advertisement
Sign up to receive
and track your baby's development.
Join now to receive weekly articles, advice and updates customised for you.
Support for your parenting journey. Delivered to your inbox.
My Baby This Week Newsletter
Keep up with your baby’s development with personalised weekly newsletters.
The BabyCentre Bulletin
Get the latest parenting news, plus expert advice and real-world wisdom.
Special Offers from Our Partners
Receive discounts, deals and parenting information from BabyCentre’s partners.
Our site uses cookies to store information on your computer.
We want to make your experience easy and help you quickly find information that matters to you. By using our site, we assume that you consent to our use of these cookies. To learn more about our cookies, including how to opt out, please review our .Sleep Deprivation Can Change Your Genes
to prioritize regular shuteye?
could be , according to a new study from U.K. researchers.
Blood samples taken after just one week of getting fewer than six hours of sleep a night showed changes to more than 700 genes due to sleep deprivation alone, according to the study. Researchers don't entirely understand
and what the changes may mean, Bloomberg reported, but at least some affect our inflammatory, immune and stress responses, researchers noted.
This may at least in part help to explain the , like obesity, heart disease and diabetes.
Considering that about
report getting fewer than six hours of sleep a night, according to the CDC, these genetic changes could be widespread. The CDC recommends that adults should aim for .
"Clearly , all kinds of damage appear to occur," Colin Smith, Ph.D., a professor at the University of Surrey, told the BBC. "If we can't actually replenish and replace new cells, then that's going to lead to degenerative diseases."
The findings add to a body of research examining factors that can influence genes. Most recently, a study conducted by University of Cambridge showed that
might actually be passed down from generation to generation, the New Scientist reported.
Also on HuffPost:
Signs You Need More Sleep
Get top stories and blog posts emailed to me each day. Newsletters may offer personalized content or advertisements.deprivation是什么意思_deprivation的翻译_音标_读音_用法_例句_爱词霸在线词典
{{item1.part | parts}}
复数： 过去式： 过去分词： 现在分词： 第三人称单数：
一键安装桌面版，查词翻译快三倍
选择要添加的生词本
Usage Note用法说明
词霸Android版
牛津词典免费使用! 立刻扫码下载
牛津词典免费使用! 立刻扫码下载
繁体笔画造字法
首部五笔结构
创建新的生词本
i该生词本已经创建啦! i不可以出现中文，英文，数字之外的符号哒! i生词本名称长度不能大于24字符! i请填写生词本名称!的海词问答和网友补充：
相关词典网站：From Wikipedia, the free encyclopedia
Sleep deprivation is the condition o it can be either
or . A chronic sleep-restricted state can cause , daytime sleepiness, clumsiness and weight loss or weight gain. It adversely . However, in a subset of cases sleep deprivation can, paradoxically, lead to increased energy and alertne it has even been used as a treatment for depression (see below). Few studies have compared the effects of acute total sleep deprivation and chronic partial sleep restriction. Complete absence of sleep over long periods has not been seen in humans (unless they suffer from ); it appears that brief
cannot be avoided. Long-term total sleep deprivation has caused death in lab animals.
Main health effects of sleep deprivation.
Generally, sleep deprivation may result in:
aching muscles
confusion,
lapses or loss
development of
, commonly known as "bags under eyes" or
increased blood pressure
increased stress hormone levels
increased risk of
increased risk of
(rapid involuntary rhythmic eye movement)
in children
symptoms similar to:
It has been suggested that people experiencing short-term sleep restriction process glucose more slowly than individuals receiving a full 8 hours of sleep, increasing the likelihood of developing type 2 diabetes. In 2005, a study of over 1400 participants showed that participants who habitually slept few hours were more likely to have associations with . However, because this study was merely correlational, the direction of cause and effect between little sleep and diabetes is uncertain. The authors point to an earlier study which showed that experimental rather than habitual restriction of sleep resulted in
Sleep deprivation can adversely . A 2000 study, by the
School of Medicine and the Veterans Affairs Healthcare System in San Diego, used
(fMRI) technology to monitor activity in the brains of sleep-deprived subjects performing simple verbal learning tasks. The study showed that regions of the brain's , an area that supports mental faculties such as
and , displayed more activity in sleepier subjects. Researchers interpreted this result as indicating that the brain of the average sleep-deprived subject had to work harder than that of the average non-sleep-deprived subject to accomplish a given task, and from this indication they inferred the conclusion the brains of sleep-deprived subjects were attempting to compensate for adverse effects caused by sleep deprivation.
The , which is a brain region involved in language processing, was activated during verbal learning in rested subjects but not in sleep-deprived subjects. The , not activated in rested subjects during the verbal exercise, was more active when the subjects were deprived of sleep. Although memory performance was less efficient with sleep deprivation, greater activity in the parietal region was associated with better short term memory.
A 2001 study at the Chicago Medical Institute suggested that sleep deprivation may be linked to serious diseases, such as heart disease and mental illness including psychosis and . The link between sleep deprivation and
was further documented in 2007 through a study at Harvard Medical School and the University of California at Berkeley. The study revealed, using MRI scans, that sleep deprivation causes the brain to become incapable of putting an emotional event into the proper perspective and incapable of making a controlled, suitable response to the event.
The negative effects of sleep deprivation on alertness and cognitive performance suggest decreases in brain activity and function, primarily in the thalamus, a structure involved in alertness and attention, and in the prefrontal cortex, a region sub-serving alertness, attention, and higher-order cognitive processes. This was the finding of an American study in 2000. Seventeen men in their 20s were tested. Sleep deprivation was progressive with measurements of glucose (absolute regional CMRglu), cognitive performance, alertness, mood, and subjective experiences collected after 0, 24, 48, and 72 h of sleep deprivation. Additional measures of alertness, cognitive performance, and mood were collected at fixed intervals.
scans were used and attention was paid to the circadian rhythm of cognitive performance.
A noted 2002 University of California animal study indicated that
(NREM) is necessary for turning off
and allowing their receptors to "rest" and regain sensitivity which allows monoamines (norepinephrine, serotonin and histamine) to be effective at naturally produced levels. This leads to improved regulation of mood and increased learning ability. The study also found that
(REM) deprivation may alleviate
because it mimics
(SSRIs). This is because the natural decrease in monoamines during REM is not allowed to occur, which causes the concentration of neurotransmitters in the brain, that are depleted in clinically depressed persons, to increase. Sleep outside of the REM phase may allow enzymes to repair brain cell damage caused by . High metabolic activity while awake damages the enzymes themselves preventing efficient repair. This study observed the first evidence of brain damage in rats as a direct result of sleep deprivation.
Animal studies suggest that sleep deprivation increases , which may reduce new cell production in adult brains.
A 1999 study found that sleep deprivation resulted in reduced
secretion the next day, driven by increased subsequent slow-wave sleep. Sleep deprivation was found to enhance activity on the hypothalamic-pituitary-adrenal axis (which controls reactions to stress and regulates body functions such as , the , , sex, or energy usage) while suppressing growth . The results supported previous studies, which observed adrenal insufficiency in .
A study conducted in 2005 showed that a group of rats which were deprived of REM sleep for five days experienced no significant changes in their ability to heal wounds, compared to a group of rats not deprived of "dream" sleep. The rats were allowed deep (NREM) sleep. However, another study conducted by Gumustekin et al. in 2004 showed sleep deprivation hindering the
of burns on rats.
Among the numerous physical consequences of sleep deprivation, deficits in attention and working memory are perhap such lapses in mundane routines can lead to unfortunate results, from forgetting ingredients while cooking to missing a sentence while taking notes. Performing tasks that require attention appears to be correlated with number of hours of sleep received each night, declining as function of hours of sleep deprivation. Working memory is tested by such methods as choice-reaction time tasks.
The attentional lapses also extend into more critical domains in which the consequences can be life-or- car crashes and industrial disasters can result from inattentiveness attributable to sleep deprivation. To empirically measure the magnitude of attention deficits, researchers typically employ the
(PVT) which requires the subject to press a button in response to a light at pseudo-random intervals. Failure to press the button in response to the stimulus (light) is recorded as an error, attributable to the microsleeps that occur as a product of sleep deprivation.
Crucially, individuals' subjective evaluations of their fatigue often do not predict actual performance on the PVT. While totally sleep-deprived individuals are usually aware of the degree of their impairment, lapses from chronic (lesser) sleep deprivation can build up over time so that they are equal in number and severity to the lapses occurring from total (acute) sleep deprivation. Chronically sleep-deprived people, however, continue to rate themselves considerably less impaired than totally sleep-deprived participants. Since people usually evaluate their capability on tasks like driving subjectively, their evaluations may lead them to the false conclusion that they can perform tasks that require constant attention when their abilities are in fact impaired.
The dangers of sleep deprivation are
(AASM) reports that one in every five serious motor vehicle injuries is related to driver fatigue, with 80,000 drivers falling asleep behind the wheel every day and 250,000 accidents every year related to sleep, though the National Highway Traffic Safety Administration suggests the figure for
may be closer to 100,000. The AASM recommends pulling off the road and taking a 15- or 20-minute nap to alleviate drowsiness.
According to a 2000 study published in the , researchers in Australia and New Zealand reported that sleep deprivation can have some of the same hazardous effects as being drunk. People who drove after being awake for 17–19 hours performed worse than those with a blood alcohol level of 0.05 percent, which is the legal limit for drunk driving in most western European countries and Australia. Another study suggested that performance begins to degrade after 16 hours awake, and 21 hours awake was equivalent to a blood alcohol content of 0.08 percent, which is the
for drunk driving in Canada, the U.S., and the U.K.
Fatigue of drivers of goods trucks and passenger vehicles have come to the attention of authorities in many countries, where specific laws have been introduced with the aim of reducing the risk of traffic accidents due to driver fatigue. Rules concerning minimum break lengths, maximum shift lengths and minimum time between shifts are common in the driving regulations used in different countries and regions, such as the
regulations in the European Union, the
regulations in the United States among .
In addition, as a result of continuous muscular activity without proper rest time, effects such as cramping are much more frequent in sleep-deprived individuals. Extreme cases of sleep deprivation have been reported to be associated with , muscle fascia tears, and other such problems commonly associated with physical overexertion.
A 2006 study has shown that while total sleep deprivation for one night caused many errors, the errors were not significant until after the second night of total sleep deprivation. However, combining alcohol with acute sleep deprivation results in a trebled rate of driving off the road when using a simulator.
The National Sleep Foundation identifies several warning signs that a driver is dangerously fatigued, including rolling down the window, turning up the radio, trouble keeping eyes open, head-nodding, drifting out of the lane, and daydreaming. At particular risk are lone drivers between midnight and 6 am.
Sleep deprivation can negatively impact performance in professional fields as well, potentially jeopardizing lives. Due largely to the February 2009 crash of , which killed 50 people and was partially attributed to pilot fatigue, the FAA reviewed its procedures to ensure that pilots are sufficiently rested. A 2004 study also found medical residents with less than four hours of sleep a night made more than twice as many errors as residents who slept for more than seven hours a night, an especially alarming trend given that less than 11% of surveyed residents were sleeping more than seven hours a night.
Twenty-four hours of continuous sleep deprivation results in the choice of less difficult math tasks without decreases in subjective reports of effort applied to the task. Naturally caused sleep loss affects the choice of everyday tasks such that low effort tasks are mostly commonly selected.
who experience less sleep show a decreased willingness to engage in sports activities that require effort through fine motor coordination and attention to detail.
Great sleep deprivation mimics psychosis: distorted perceptions can lead to inappropriate emotional and behavioral responses.
Astronauts have reported
during periods of extended working hours and wakefulness as well as due to sleep loss caused by circadian rhythm disruption and environmental factors.
occur when a person has a significant sleep deprivation. Microsleeps usually last for a few seconds and happen most frequently when a person is trying to stay awake when he or she is feeling sleepy. The person usually falls into microsleep while doing a monotonous task like driving, reading a book, or staring at a . Microsleeps are similar to
and a person experiencing them is not consciously aware that they are occurring.
An even lighter type of sleep has been seen in rats that have been kept awake for long periods of time. In a process known as , specific localized brain regions went into periods of short (~80 ms) but frequent (~40/min) NREM-like state. Despite the on and off periods where neurons shut off, the rats appeared to be awake, although they performed poorly at tests.
In rats, prolonged, complete sleep deprivation increased both food intake and energy expenditure with a net effect of weight loss and ultimately death. This study hypothesizes that the moderate chronic
associated with habitual short sleep is associated with increased appetite and energy expenditure with the equation tipped towards food intake rather than expenditure in societies where high-calorie food is freely available.
Several large studies using nationally representative samples suggest that the
problem in the United States might have as one of its causes a corresponding decrease in the average number of hours that people are sleeping. The findings suggest that this might be happening because sleep deprivation could be disrupting hormones that regulate glucose metabolism and appetite.
The association between sleep deprivation and obesity appears to be strongest in young and middle-age adults. Other scientists hold that the physical discomfort of obesity and related problems, such as , reduce an individual's chances of getting a good night's sleep.
Sleep loss is currently proposed to disturb endocrine regulation of energy homeostasis leading to weight gain and obesity. For instance, laboratory sleep deprivation studies in young men have demonstrated that one night of wakefulness (typically found e.g. in shift workers) exerts significant effects on the energy balance the next morning, including reduced energy expenditure, enhanced hedonic stimulus processing in the brain underlying the drive to consume food, and overeating that goes beyond satiety. Further studies have shown that a reduction of sleep duration to 4 hours for two consecutive nights has recently been shown to decrease circulating leptin levels and to increase ghrelin levels, as well as self-reported hunger. Similar endocrine alterations have been shown to occur even after a single night of sleep restriction.
In a balanced order, nine healthy normal-weight men spent three nights in a sleep laboratory separated by at least 2 weeks: one night with a total sleep time of 7 h, one night with a total sleep time of 4.5 hours, and one night with total sleep deprivation (SD). On a standard symptom-rating scale, subjects rated markedly stronger feelings of hunger after total SD than after 7-hour sleep (3.9 ± 0.7 versus 1.7 ± 0.3; P = 0.020) or 4.5 h sleep (2.2 ± 0.5; P = 0.041). Plasma ghrelin levels were 22 ± 10% higher after total SD than after 7 h sleep (0.85 ± 0.06 versus 0.72 ± 0.04 ng mL(-1); P = 0.048) with intermediate levels of the hormone after 4.5 h sleep (0.77 ± 0.04 ng mL(-1)). Feelings of hunger as well as plasma ghrelin levels are already elevated after one night of SD, whereas morning serum leptin concentrations remain unaffected. Thus, the results provide further evidence for a disturbing influence of sleep loss on endocrine regulation of energy homeostasis, which in the long run may result in weight gain and obesity.
This rat is being deprived of restful REM sleep by an
using a single platform ("flower pot") technique. The water is within 1 cm of the small flower pot bottom platform where the rat lies. At the onset of REM sleep, the exhausted rat will either fall into the deep water only to clamber back to its pot to avoid death from , or its nose will become submerged into the water,
it back to an awakened state.
In science, sleep deprivation (of rodents, e.g.) is used in order to study the function(s) of
and the biological mechanisms underlying the effects of sleep deprivation.
Some sleep deprivation techniques are:
Gentle handling: during the sleep deprivation period, the animal and its polysomnograph record are c when the animal displays sleep electrophysiological signals or assumes a sleep posture, it is given objects to play with and activated by acoustic and, if necessary, tactile stimuli. Although subjective, this technique is used for total sleep deprivation as well as
sleep deprivation. This technique often requires .
Single platform: during the sleep deprivation period, the animal is placed on an inverted flower pot, the bottom diameter of which is small relative to the animal's size (usually 7 cm for adult rats). The pot is placed in a large tub filled with water to within 1 cm of the flower pot bottom. The animal is able to rest on the pot and is even able to get NREM sleep, but at the onset of REM sleep, with its ensuing muscular relaxation, it will either fall into the water and clamber back to its pot or will get its nose wet enough to awaken it. Thus, this technique is only useful for studying REM sleep deprivation. This was one of the first scientific methods developed (see Jouvet, 1964 for cats and for rodents).
Multiple platform: in an effort to reduce the elevated stress response induced by the single platform method, researchers developed the "multiple platform" technique of REM sleep deprivation. In this configuration, the animal is placed within a large tank containing multiple platforms, thereby eliminating the movement restriction in the earlier setup.
Modified multiple platform: modification of the multiple platform method where several animals together experience sleep deprivation (Nunes and Tufik, 1994).
Pendulum: animals are prevented from entering into REM sleep by allowing them to sleep for only brief periods of time. This is accomplished by an apparatus that moves the animals' cages backwards and forwards in a . At the extremes of the motion, the animals experience postural imbalance, forcing them to walk back and forth to retain their balance.
Sleep deprivation can be used as a means of interrogation, which has resulted in court trials over whether or not the technique is a form of .
Under one interrogation technique, a subject might be kept awake for several days and when finally allowed to fall asleep, suddenly awakened and questioned. , the Prime Minister of
from 1977 to 1983, described his experience of sleep deprivation as a prisoner of the
in Russia as follows:
In the head of the interrogated prisoner, a haze begins to form. His spirit is wearied to death, his legs are unsteady, and he has one sole desire: to sleep... Anyone who has experienced this desire knows that not even hunger and thirst are comparable with it.
Sleep deprivation was one of the
used by the British government in the 1970s. The
ruled that the five techniques "did not occasion suffering of the particular intensity and cruelty implied by the word torture ... [but] amounted to a practice of inhuman and degrading treatment", in breach of the .
released four memos in August 2002 describing interrogation techniques used by the . They first described 10 techniques used in the interrogations of , described as a terrorist logistics specialist, including sleep deprivation. Memos from May 2005 introduced four more techniques and claimed that the combination of interrogation methods did not constitute torture under United States law.
The question of extreme use of sleep deprivation as torture has advocates on both sides of the issue. In 2006, Australian Federal Attorney-General
argued that sleep deprivation does not constitute torture. Nicole Bieske, a spokeswoman for Amnesty International Australia, has stated the opinion of her organization thusly: "At the very least, sleep deprivation is cruel, inhumane and degrading. If used for prolonged periods of time it is torture."
Studies show that sleep restriction has some potential in the treatment of . Those who suffer from depression tend to have earlier occurrences of REM sleep with an increased number of therefore, monitoring patients' EEG and awakening them during occurrences of REM sleep appears to have a , alleviating depressive symptoms. As many as 60% of patients, when sleep-deprived, show immediate recovery, although most relapse the following night. The effect has been shown to be linked to increases in the
(BDNF). It has been shown that
is related to the effect of sleep deprivation on mood in normal people: those with morningness preference become more depressed following sleep deprivation while those with eveningness preference show an improvement in mood. A comprehensive evaluation of the human
in sleep deprivation in 2014 found that 27 metabolites are increased after 24 waking hours and suggested serotonin, tryptophan, and taurine may contribute to the antidepressive effect.
The incidence of relapse can be decreased by combining sleep deprivation with medication. Many
suppress REM sleep, providing additional evidence for a link between
and sleep. Similarly,
has been shown to completely suppress REM sleep at adequate doses.
, one of the six types of , affects 21%-37% of the adult population. Many of its symptoms are easily recognizable, frustration
problems with attention, concentration, extreme mood cha lack of
poor performan and tension headaches or stomach aches.
Insomnia can be grouped into primary and secondary, or , insomnia.
Primary insomnia is a
not attributable to a medical, psychiatric, or environmental cause. There are three main types of primary insomnia. These include: psychophysiological, idiopathic insomnia, and
(paradoxical insomnia). Psychophysiological insomnia is anxiety-induced. Idiopathic insomnia generally begins in childhood and lasts the rest of a person’s life. It’s suggested that idiopathic insomnia is a neurochemical problem in a part of the brain that controls the sleep-wake cycle, resulting in either under-active sleep signals or over-active wake signals. Sleep state misperception is diagnosed when people get enough sleep but inaccurately perceive that their sleep is insufficient.
Secondary insomnia, or comorbid insomnia, occurs concurrently with other medical, neurological, psychological and psychiatric conditions. Causation is not necessarily implied.
Sleep deprivation can sometimes be self-imposed due to a lack of desire to sleep or the habitual use of stimulant drugs. Sleep deprivation is also self-imposed to achieve personal fame in the context of .
(obstructive sleep apnea, OSA) is a collapse of the upper airway during sleep, which reduces airflow to the lungs. It has many serious health outcomes if untreated, but can very often be effectively treated with positive air pressure therapy. Nasal problems such as a deviated septum will shut down the airway and increase swelling in the mucus lining and nasal turbinates. Corrective surgery () will maximise the airflow and correct the feedback loop to the brain which keeps awakening the sufferer so as not to asphyxiate.
Central sleep apnea is repeated stops in breathing during sleep when the brain temporarily stops sending signals to the muscles that control breathing.
The specific causal relationships between sleep loss and effects on psychiatric disorders have been most extensively studied in patients with mood disorders. Shifts into mania in bipolar patients are often preceded by periods of , and sleep deprivation has been shown to induce a manic state in susceptible individuals. Sleep deprivation may represent a final common pathway in the genesis of mania, and sleep loss is both a precipitating and reinforcing factor for the manic state.
cites a 1996 paper showing that college/university-aged students got an average of less than 6 hours of sleep each night. In the study, 70.6% of students reported obtaining less than 8 hours of sleep, and up to 27% of students may be at risk for at least one sleep disorder. Sleep deprivation is common in first year college students as they adjust to the stress and social activities of college life. A study performed by the Department of Psychology at the
in Taiwan concluded that freshmen received the least amount of sleep during the week. In 1997,
research compared students who started school at 7:15 am with those who started at 8:40 am. They found that students who started at 8:40 got higher grades and more sleep on weekday nights than those who started earlier. One in four U.S. high school students admits to falling asleep in class at least once a week. It is known that during human adolescence,
and therefore sleep patterns typically undergo marked changes.
(EEG) studies indicate a 50% reduction of deep (stage 4) sleep and a 75% reduction in the peak amplitude of delta waves during NREM sleep in adolescence. School schedules are often incompatible with a corresponding delay in sleep offset, leading to a less than optimal amount of sleep for the majority of adolescents.
Several strategies are common in attempting to increase alertness and counteract the effects of sleep deprivation.
is often used over short periods to boost wakefulness when acute sleep depriv however, caffeine is less effective if taken routinely. Other strategies recommended by the American Academy of Sleep Medicine include prophylactic sleep before deprivation, naps, other stimulants, and combinations thereof. However, the only sure and safe way to combat sleep deprivation is to increase nightly sleep time.
Recovery of cognitive function is accomplished more rapidly after acute total sleep deprivation than after chronic partial sleep restriction. Chronic deprivation is the more common in everyday life. Just one night of recovery sleep can reverse adverse effects of total sleep deprivation. Recovery sleep is more efficient than normal sleep with shorter
and increased amounts of deep and REM sleep.
holds the scientifically documented record for the longest period of time a human being has intentionally gone without sleep not using
of any kind. Gardner stayed awake for 264 hours (11 days), breaking the previous record of 260 hours held by
John J. Ross of the
Medical Neuropsychiatric Research Unit later published an account of this event, which became well-known among sleep-deprivation researchers.
The Guinness World Record stands at 449 hours (18 days, 17 hours), held by Maureen Weston, of ,
in April 1977, in a rocking-chair marathon.
Claims of not having slept in years have been made at times, by certain individuals, but either without scientific verification, or contradicted in independent verification:
Never scientifically verified: , born 1942, claimed in 2006 to have been awake for 33 years or 11,700 nights, according to the
news organization . It was said that Ngoc acquired the ability to go without sleep after a bout of fever in 1973, but other reports indicate he stopped sleeping in 1976 with no known trigger. At the time of the Thanh Nien report, Ngoc suffered from no apparent ill effects (other than a minor decline in liver function), was mentally sound and could carry 100 kg of pig feed down a 4 km road, but another report indicates that he was healthy before the sleepless episode but that now he was not feeling well because of sleep deprivation.[]
Contradicted by claimant: in January 2005, the
published an article about Fyodor Nesterchuk, from the
town of Kamen-Kashirsky, who claimed to have not slept in more than 20 years. Local doctor Fyodor Koshel, chief of the
city health department, claimed to have examined him extensively and failed to make him sleep. Koshel also said, however, that Nesterchuck did not suffer any of the normally deleterious effects of sleep deprivation.[] However, when a reporter from
followed up on this report, Nesterchuk said he was getting 2–3 hours of sleep per night, and that "[h]e did not appear to notice the marked difference between never getting to sleep once in 240 months, and getting fewer than the recommended number of hours each week."
Contradicted in more accurate reporting: Rhett Lamb of , was initially reported to not sleep at all, but actually had a rare condition permitting him to sleep only one to two hours per day in the first three years of his life. He had a rare abnormality called an
where brain tissue protrudes into the spinal canal and the skull puts pressure on the protruding part of the brain. The boy was operated on at
in St. Petersburg in May 2008. Two days after surgery he slept through the night.
Pathological condition: French sleep expert
and his team reported the case of a patient who was quasi-sleep-deprived for four months, as confirmed by repeated
recordings showing less than 30 minutes (of ) per night, a condition they named "agrypnia". The 27-year-old man was suffering from , a rare disease that leads to involuntary movements, and in this particular case, extreme . The researchers found that treatment with
restored almost normal sleep stages, however some months after this recovery the patient died during a relapse which was unresponsive to 5-HTP. Despite the extreme insomnia, psychological investigation showed no sign of cognitive deficits, except for some .
Fatal familial insomnia:
is a neurodegenerative disease eventually resulting in a complete inability to go past . In addition to insomnia, patients may experience panic attacks, paranoia, phobias, hallucinations, rapid weight loss, and . Death usually occurs between 7 and 36 months from onset.
, who claims to hold the world record for sleep deprivation.
a 1940 film depicting interrogation by sleep deprivation.
Taheri S, Lin L, Austin D, Young T, Mignot E; L A Y Mignot (December 2004). . PLoS Med. 1 (3): e62. :.  .  .
Alhola, P P?ivi Polo-Kantola (October 2007). . Neuropsychiatr Dis Treat. 3 (5): 553–567.  .  . Although both conditions [total and partial SD] induce several negative effects including impairments in cognitive performance, the underlying mechanisms seem to be somewhat different.
Nykamp K, Rosenthal L, Folkerts M, Roehrs T, Guido P, Roth, T; R F R G Roth (September 1998). "The effects of REM sleep deprivation on the level of sleepiness/alertness". Sleep. 21 (6): 609–614.  .
Riemann D, Berger M, Voderholzer U; B Voderholzer (July–August 2001). "Sleep and depression - results from psychobiological studies: an overview". Biological Psychology. 57 (1–3): 67–103. :.  .
Kushida, Clete Anthony (2005). . Informa Health Care. pp. 1–2.  .
Rechtschaffen A, Bergmann B; Bergmann (1995). "Sleep deprivation in the rat by the disk-over-water method". Behavioural Brain Research. 69 (1–2): 55–63. :.  .
. betterhealth.vic.gov.au.
Read, Bryan F. . St. Paul's School for Girls, Brooklandville, Maryland. Archived from
Morin, Charles M. (2003). Insomnia. New York: Kluwer Academic/Plenum Publ. p. 28 death.  .
. ninds.nih.gov
Smith, Andrew P. (1992). Handbook of Human Performance. London: Acad. Press. p. 240.  .
. Fi.edu. 27 September 2007.
. Health.harvard.edu. 31 May 2012.
. Web.mit.edu.
Citek, K; Ball, B; Rutledge, DA (2003).
(PDF). Optometry (St. Louis, Mo.). 74 (11): 695–710.  .
T A Wehr (). . Bjp.rcpsych.org.
. ts-si.org (24 October 2007)
. Healthy Sleep. Harvard Medical School. 2007.
Gottlieb DJ; Punjabi NM; Newman AB; Resnick, HE; Redline, S; Baldwin, CM; Nieto, FJ (April 2005). "Association of sleep time with diabetes mellitus and impaired glucose tolerance". Arch. Intern. Med. 165 (8): 863–7. :.  .
Spiegel, K.; R. L E. Van Cauter (23 October 1999). "Impact of sleep debt on metabolic and endocrine function". The Lancet. 354 (9188): 1435–9. :.  .
"Renew – Sleep and Stress". The Franklin Institute Online. 2004.
. UC San Diego Health System. 3 February 2006. Archived from
Yoo, Seung-S Gujar, N Hu, P Jolesz, F Walker, Matthew (2007). "The human emotional brain without sleep- a prefrontal amygdala disconnect". Current Biology. 17 (20): R877–R878. :.  .
Thomas, M., Sing, H., Belenky, G., Holcomb, H., Mayberg, H., Dannals, R., Wagner JR., H., Thorne, D., Popp, K., Rowland, L., Welsh, A., Balwinski, S. and Redmond, D. (2000). "Neural basis of alertness and cognitive performance impairments during sleepiness. I. Effects of 24 h of sleep deprivation on waking human regional brain activity". Journal of Sleep Research. 9 (4): 335–52. :.  .
Siegel, Jerome M. (November 2003).
. BBC (10 February 2007)
Vgontzas AN, Mastorakos G, Bixler EO, Kales A, Gold PW, Chrousos GP; M B K G Chrousos (August 1999). "Sleep deprivation effects on the activity of the hypothalamic-pituitary-adrenal and growth axes: potential clinical implications". Clin. Endocrinol. 51 (2): 205–15. :.  .
Mostaghimi, L.; Obermeyer, WH; Ballamudi, B; Martinez-Gonzalez, D; Benca, RM (2005). "Effects of sleep deprivation on wound healing". Journal of Sleep Research. 14 (3): 213–9. :.  .
Gümü?tekín K; Seven B; Karabulut N; Aktas, ? Gürsan, N Aslan, S Keles, M Varoglu, E Dane, Senol (November 2004). "Effects of sleep deprivation, nicotine, and selenium on wound healing in rats". Int. J. Neurosci. 114 (11): 1433–42. :.  .
Kolb, B Whishaw, Ian (2014). An Introduction to Brain and Behavior (4th ed.). New York, New York: Worth Publishers. pp. 468–469.  .
Van Dongen HA; Maislin, G; Mullington, JM; Dinges, DF (2002).
(PDF). Sleep. 26 (2): 117–26.  .
(PDF). American Academy of Sleep Medicine. 2 December 2009.
Carpenter, Siri (2001). . Monitor on Psychology. 32 (9): 42.
Williamson AM, Feyer AM; Feyer (2000). . Occup Environ Med. 57 (10): 649–55. :.  .  .
Dawson, D Kathryn Reid (1997). "Fatigue, alcohol and performance impairment". Nature. 388 (6639): 235. :.  .
Drummond, SEAN P.A.; Paulus, MP; Tapert, SF (September 2006). "Effects of two nights sleep deprivation and two nights recovery sleep on response inhibition". Journal of Sleep Research. 15 (3): 261–5. :.  .
Timothy R Beare, D Zorick, F Roth, Thomas (February 1994). "Sleepiness and ethanol effects on simulated driving". Alcoholism: Clinical and Experimental Research. 18 (1): 154–158. :.
(PDF). National Sleep Foundation. 2 December 2009.
Michaels, Dave (2 December 2009). . Dallas News.
Baldwinn, DeWitt C. Jr.; Steven R. Daugherty (2004). "Sleep Deprivation and Fatigue in Residency Training: Results of a National Survey of First- and Second-Year Residents". Sleep. 27 (2): 217–223.  .
Engle-Friedman, M Suzanne R Rama G Ana M. Ventuneac2; Christine M. Davis1; Angela D. J Donna Major (June 2003). "The effect of sleep loss on next day effort". Journal of Sleep Research. 12 (2): 113–124. :.  .
Engle Friedman, M Palencar, V; Riela, S (2010). "Sleep and effort in adolescent athletes". J Child Health Care. 14 (2): 131–41. :.  .
Whitmire, A.M.; Leveton, L.B; Barger, L.; Brainard, G.; Dinges, D.F.; Klerman, E.; Shea, C.
(PDF). Human Health and Performance Risks of Space Exploration Missions: Evidence reviewed by the NASA Human Research Program 2012.
. Get Sleep. Harvard Medical School. 2012.
. www.sleepdex.org.
Vyazovskiy VV, Olcese U, Hanlon EC, Nir Y, Cirelli C, Tononi G; O H N C Tononi (2011). . Nature. 472 (7344): 443–447. :. :.  .  . .
Everson CA, Bergmann BM, Rechtschaffen A; B Rechtschaffen (February 1989). "Sleep deprivation in the rat: III. Total sleep deprivation". Sleep. 12 (1): 13–21.  .
, Bristol University Press Release, 7 December 2004
Hasler G; Buysse DJ; Klaghofer R; Gamma, A; Ajdacic, V; Eich, D; R?ssler, W; Angst, J (June 2004). "The association between short sleep duration and obesity in young adults: a 13-year prospective study". Sleep. 27 (4): 661–6.  .
Gangwisch JE, Malaspina D, Boden-Albala B, Heymsfield SB; M Boden-A Heymsfield (October 2005). "Inadequate sleep as a risk factor for obesity: analyses of the NHANES I". Sleep. 28 (10): 1289–96.  .
Van Cauter E, Spiegel K; Spiegel (1999). "Sleep as a mediator of the relationship between socioeconomic status and health: a hypothesis". Ann. N. Y. Acad. Sci. 896: 254–61. :. :.  .
Benedict C, Hallschmid M, Lassen A, Mahnke C, Schultes B, Schi?th HB, Born J, Lange T; H L M S Schi? B Lange (June 2011). "Acute sleep deprivation reduces energy expenditure in healthy men". Am J Clin Nutr. 93 (6): 1229–36. :.  .
Benedict C, Brooks SJ, O'Daly OG, Almèn MS, Morell A, ?berg K, Gingnell M, Schultes B, Hallschmid M, Broman JE, Larsson EM, Schi?th HB; B O'D Almèn; M ? G S H B L Schi?th (January 2012). "Acute sleep deprivation enhances the brain's response to hedonic food stimuli: an fMRI study". J Clin Endocrinol Metab. 97 (3): E443–7. :.  .
Hogenkamp PS, Nilsson E, Nilsson VC, Chapman CD, Vogel H, Lundberg LS, Zarei S, Cedernaes J, R?ngtell FH, Broman JE, Dickson SL, Brunstrom JM, Benedict C, Schi?th JB; N N C V L Z C R? B D B B Schi?th (2013). "Acute sleep deprivation increases portion size and affects food choice in young men". Psychoneuroendocrinology. 38 (9): 1668–74. :.  .
Schmid, Sebastian M.; Hallschmid, M Jauch-Chara, K Born, JAN; Schultes, Bernd (2008). "A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men". Journal of Sleep Research. 17 (3): 331–4. :.  .
Franken, P; Dijk, DJ; Tobler, I; Borbély, AA (1991). "Sleep deprivation in rats: effects on EEG power spectra, vigilance states, and cortical temperature". Am J Physiol Regul Integr Comp Physiol. 261 (1 Pt 2): R198–R208.  .
Rechtschaffen A, Bergmann BM, Gilliland MA, Bauer K; B G Bauer (1999). "Effects of method, duration, and sleep stage on rebounds from sleep deprivation in the rat". Sleep. 22 (1): 11–31.  .
Jouvet D, Vimont P, Delorme F, Jouvet M; V D Jouvet (1964). "[Study of selective deprivation of the paradoxal sleep phase in the cat.]". C. R. Seances Soc. Biol. Fil. (in French). 158: 756–9.  .
Harry B. C William C. Dement (1965). "Sleep: Changes in Threshold to Electroconvulsive Shock in Rats after Deprivation of "Paradoxical" Phase". Science. 150 (3701): 1318–9. :. :.  .
van Hulzen ZJ, Coenen AM; Coenen (October 1981). "Paradoxical sleep deprivation and locomotor activity in rats". Physiol. Behav. 27 (4): 741–4. :.  .
Van Hulzen ZJ, Coenen AM; Coenen (December 1980). "The pendulum technique for paradoxical sleep deprivation in rats". Physiol. Behav. 25 (6): 807–11. :.  .
. BBC News. 2 October 2009.
Begin, Menachem (1979). White nights: the story of a prisoner in Russia. San Francisco: Harper & Row.  .
paragraph 102
. The New York Times. 17 April 2009.
Hassan T (3 October 2006). . PM. abc.net.au.
. The Sydney Morning Herald. AAP. 3 October 2006.
Carlson, Neil (2013). Physiology of Behavior (11th ed.). Boston: Pearson. pp. 578–579.  .
Gorgulu Y, Caliyurt O; Caliyurt (Sep 2009). "Rapid antidepressant effects of sleep deprivation therapy correlates with serum BDNF changes in major depression". Brain Res Bull. 80 (3): 158–62. :.  .
Selvi, Y Mustafa G Mehmet Yucel A Lutfullah Besiroglu (2007).
(PDF). Journal of Sleep Research. 16 (3): 241–4. :.  .
Davies, S. K.; Ang, J. E.; Revell, V. L.; Holmes, B; Mann, A; Robertson, F. P.; Cui, N; Middleton, B; Ackermann, K; Kayser, M; Thumser, A. E.; Raynaud, F. I.; Skene, D. J. (Jul 22, 2014). . Proc Natl Acad Sci USA. 111 (29): 10761–6. :. :.  .  .
Wirz-Justice A, Van den Hoofdakker RH; Van Den Hoofdakker (August 1999). "Sleep deprivation in depression: what do we know, where do we go?". Biol. Psychiatry. 46 (4): 445–53. :.  .
. eMedicineHealth
Morphy, H Dunn, Kate M.; Lewis, M Boardman, Helen F.; Croft, Peter R. (2007). . Sleep. 30 (3) 2015.
Kim, K; Uchiyama, M; Okawa, M; Liu, X; Ogihara, R (1 February 2000). . Sleep. 23 (1): 41–7.   2015.
(PDF). WHO. pp. 7–11.
Buysse, Daniel J. (2008). . Am J Psychiatry. 165 (6): 678–86. :.  .  . For this reason, the NIH conference [of 2005] commended the term "comorbid insomnia" as a preferable alternative to the term "secondary insomnia."
Erman, Milton K. (2007). . Primary Psychiatry. 14 (6): 31–35. Two general categories of insomnia exist, primary insomnia and comorbid insomnia.
World Health Organization (2007).
(PDF). p. 20.
. www.sleepassociation.org.
Biological Rhythms, Sleep and Hypnosis by Simon Green
Wehr, TA (1987). "Sleep reduction as a final common pathway in the genesis of mania". Am J Psychiatry. 144: 201–204. :.  .
(PDF) 2016.
Shelley D H Ronald D Chervin (June 23, 2014). . Nature and Science of Sleep. 6: 73–84. :.  .  .
Tsai LL, Li SP; Li (2004). . J Psychosom Res. 56 (2): 231–7. :.  .
Randolph E. Schmid (28 March 2006). . ABC News. Associated Press. Archived from
on 8 December 2006.
Giedd JN (October 2009). . . 45 (4): 319–320. :.  .  .
(PDF). American Academy of Sleep Medicine. .
(PDF). American Academy of Sleep Medicine. 2 December 2009.
Coren S (March 1998). . Psychiatric Times. 15 (3).
Alex Boese (5 November 2007). "Eleven days awake". . Harvest Books. pp. 90–93.  .
Ross J (1965). "Neurological Findings After Prolonged Sleep Deprivation". Archives of Neurology. 12 (4): 399–403. :.  .[]
Thao, Vu Phuong. . Thanh Nien Daily. Vietnam National Youth Federation. Archived from
on 13 May 2008.
. . 10 February .
Dan Childs (30 March 2009). . . The Boy Who Couldn't Sleep.
Leonard, David (22 May 2008). . .
Canning, Andrea (23 January 2009). . .
Fischer-Perroudon C, Mouret J, Jouvet M; M Jouvet (1974). . Electroencephalography and Clinical Neurophysiology. 36 (1): 1–18. :.  .
, U.S. National Sleep Foundation
and , , 2(8):2433.
( and  /
: Hidden categories:}