Can I Sleep for 5 More Minutes?

Because sleep debt is directly caused by sleep deprivation, the symptoms of someone suffering sleep debt can include yawning, moodiness, fatigue, irritability, difficulty in learning new concepts, forgetfulness, inability to concentrate, lack of motivation and reduced sex drive. Less sleep also makes us less social creatures. A study at the Berkeley’s Center for Human Sleep Science found that the part of the brain which encourages social interaction, was shut down completely in sleep deprived individuals. These sleep-deprived people also felt unhappy and more negative about life, while being more susceptible to feelings of stress and anxiety.

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Happiness consists in getting enough sleep. Just that, nothing more.

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Robert A. Heinlein, Author

Because of the believe in the myth that you can 'save up' for sleep during the weekends, many are suffering from irregular sleep patterns that can affect a person’s body weight, affect hormone production, including growth hormones and testosterone in men. Prolonged sleep deprivation can negatively affect a range of systems in the body and weaken the immune system leaving us vulnerable to an increased risk of respiratory diseases. Even short-term sleep deprivation can have significant health effects. According to the World Health Organisation, just one week of reduced sleep can alter a person’s blood sugar levels enough to show signs of pre-diabetes, increased insulin resistance and decreased glucose tolerance. It also causes imbalances in hunger hormones leptin and ghrelin in the body, causing a person to crave foods high in carbohydrates.

There are several ways to properly address this problem, but the best solution is to commit to a regular sleep pattern. The Sleep Foundation recommends about 10 to 11 hours a night for kids, 8.5 to 9.25 for teens and seven to nine for adults. Proper planning is crucial – so if you have any activities planned in the evening that might delay you from sleeping – reschedule it!

If you’re finding it difficult to sleep, try creating a sleep sanctuary and reserve it for intimate restful activities like sleeping, reading and meditation (that means no TV, laptops or Netflix. Avoid caffeine after noon and go light on alcohol. Exercising helps as well and you can snack on some food and drinks that promote sleep. Of course, if these steps don’t help, or if you experience other sleep issues like narcolepsy or sleep paralysis, make sure you go talk to a doctor.

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Sleep is the best meditation.

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Dalai Lama