Sleep Deprivation and Insomnia: How and Why?

How Sleep Deprivation Leads to Insomnia

How does sleep deprivation lead to insomnia?

Sleep deprivation and insomnia are closely related, and understanding their connection involves examining how chronic lack of sleep affects the body and mind.

Let’s delve into the DIFFERENCES.

Sleep deprivation primarily results from lifestyle choices, work schedules, and environmental disturbances or entertainment. Prolonged lack of sleep can lead to significant health issues, including weight gain, a weakened immune system, daytime fatigue, and sleepiness. Additionally, it can cause irritability and decreased performance or alertness.

On the other hand, insomnia is a common sleep disorder characterized by difficulty in falling asleep and/or staying asleep. This condition can be triggered by stress or traumatic events and can persist for days, weeks, or even months. Severe insomnia may lead to accidents or mental health problems, necessitating consultation with a healthcare professional. According to the Malaysian Ministry of Health, the incidence of insomnia is higher among elderly women compared to men.

Disruption of Circadian Rhythm

Prolonged sleep deprivation can disrupt the body’s circadian rhythm, which regulates the sleep-wake cycle. This disruption can lead to irregular sleep patterns and difficulties initiating and maintaining sleep, hallmark symptoms of insomnia (Cambridge University Press & Assessment) (Nature).

Neuroinflammation

Chronic sleep deprivation can lead to an increase in pro-inflammatory cytokines that can disrupt sleep architecture and increase sleep latency, contributing to the onset of insomnia (Nature).

HPA Axis Activation

Sleep deprivation activates the production of cortisol. Elevated cortisol levels can make it difficult to fall asleep and stay asleep, reinforcing the cycle of sleep deprivation and leading to chronic insomnia (Cambridge University Press & Assessment).

Altered Brain Function and Neuroplasticity

Extended periods of sleep deprivation can lead to changes in brain function and neuroplasticity. These changes can impair the brain’s ability to regulate sleep effectively, contributing to the persistence of insomnia (Cambridge University Press & Assessment).

Psychological Factors

The stress and anxiety associated with chronic sleep deprivation can perpetuate a cycle of worry about sleep, making it even harder to fall asleep and stay asleep. This psychological burden can transform transient sleep issues into chronic insomnia (Cambridge University Press & Assessment).

Want a good night sleep?

No More Sleepless Nights: Practice good sleep hygiene

Create a comfortable sleeping environment: Relaxing music, stretching yoga, foot baths, avoiding screen time 30 minutes before sleep, warm shower, etc
Shorten naps during the day: 15 minutes to charge yourself! Not more than that!
Avoid drinking caffeinated beverages after noon
Avoid heavy meals before going to bed
Do not perform strenuous exercise before going to bed
Do not smoke or drink alcohol before going to bed
Keep the bedroom dark and quiet
Maintain regular exercise in the morning or evening
Take some sleep and relax supplements that can help you sleep better

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