Chronic lack of sleep: symptoms and consequences

The duration of sleep of an adult should be 7-8 hours. It is this time that the body needs for its complete restoration. But how often do not have a couple of hours to finish all the planned things. Naturally, this time is "stolen" by rest. As a result, there is a chronic lack of sleep. What is the health threat such a condition?

What constitutes a chronic lack of sleep

Initially, let's figure out what kind of condition can be attributed to this pathology. A person who does not get enough sleep every day for several days or even weeks suffers from a lack of sleep. But talking about chronic pathology is still too early. Of course, he faces the first negative signs of this phenomenon. But in all its glory there is a chronic lack of sleep when a person limits his rest for several months.

Recently, a study was conducted at the University of Texas. It showed that residents who for 7 consecutive nights did not receive the required amount of sleep, had genetic changes. Such violations lead to the development of serious health problems. These are heart disease, obesity, memory loss.

Therefore, people who sleep 6 hours a day, and sometimes less, should know about the serious risks to which they expose their body.

Causes of constant lack of sleep

To insufficient night rest can lead both internal and external factors. Internal causes include a variety of psychological or physiological problems. And external are various circumstances that do not allow you to go to bed on time or fully rest.

Consider the most basic factors that most often lead to a phenomenon like chronic underdelivery.

Causes of poor-quality night rest:

1. Stress. This is the most common reason for an inferior rest. In the nature of insomnia, unpleasant memories, problems at work or in personal life, financial or creative crisis can lie. These factors lead to a decrease in the production of melatonin (a sleep hormone) in the body . Instead, it increases the synthesis of adrenaline. It is he that leads to overexcitement of the nervous system and provokes problems with falling asleep.
2. Mental illness. Sometimes insomnia is a symptom of various abnormalities. It can indicate the development in the body of psychosis, neurosis, manic disorder, prolonged depression.
3. Physiological ailments. Very often they cause insomnia in the elderly. Although not protected from such pathologies, even children. Diseases are aggravated in the evening or at night. This prevents rapid falling asleep. Sometimes unpleasant symptoms cause you to wake up at night. Most often, chronic lack of sleep occurs against the background of the following diseases: diathesis, enuresis, angina, restless leg syndrome, hormonal failure, joint disease (arthrosis, arthritis), hypertension, obstructive apnea.
4. Failure of biological rhythms. All human systems are arranged in such a way that in the period from about 8 to 10 pm the processes occurring in the body begin to slow down. This leads to the fact that a person relaxes and falls asleep. If a given time is ignored for a long time and the person does not go to bed at the proper time, then the biological rhythm breaks down. As a result, a person for a long time toggles in bed and can not fall asleep.

Main symptoms

With chronic lack of sleep, a person's condition is a bit like alcoholic intoxication. Such a person is drowsy, hallucinations and even confusion may occur.

Physicians view this condition as a disease - a sleep disorder. The body is not able to fully recover. This leads to a number of negative violations. First of all, it affects the appearance, general condition and character of a person chronic lack of sleep.

Symptoms affecting the nervous system:

• Inattention;
• Depression and apathy;
• irritability;
• Heightened emotionality (causeless tears or inappropriate laughter);
• Inability to concentrate;
• Decrease in cognitive abilities (thinking, speech, memory).

Signs of lack of sleep, affecting the appearance:

• Swelling of the eyelids;
• Redness of the eye proteins;
• Pallor or earthy skin color;
• The formation of dark circles under the eyes;
• Rather untidy look.

Symptoms affecting body systems:

• Dizziness, headache;
• Deterioration of the functioning of the digestive tract (diarrhea, constipation);
• Nausea, flatulence;
• Exacerbation of chronic ailments;
• Decreased immunity;
• Susceptibility to colds.

What causes lack of sleep

This condition is quite dangerous. After all, the body can try to compensate for the shortage of rest. In other words, a person can fall asleep at any moment, regardless of whether he is at work or driving.

However, this is not the only negative factor, which can lead to a chronic lack of sleep. The consequences of prolonged neglect of rest can be much more serious.

Doctors, carefully examining this condition, argue that chronic nedosyp can provoke:

• stroke;
• obesity;
• diabetes;
• Severe memory impairment (up to loss of brain tissue);
• Weakening of the immune system;
• Occurrence of heart diseases;
• Oncology of the breast or intestines;
• hypertensive crisis;
• Chronic fatigue syndrome;
• The appearance of depression.

Recommendations for the hygiene of sleep

Now, knowing what leads to a chronic lack of sleep, let's look at how to get rid of this condition.

Initially, read the main recommendations for sleep hygiene:

1. Choose a mattress with medium rigidity.
2. Use a low pillow.
3. Bed linens must be made of natural fabrics.
4. Eliminate irritant factors (clock ticking, draft, flashing electronic sensor).
5. Avoid watching movies or reading negative content before going to bed.
6. 3-4 hours before the rest, give up caffeine-containing products (energy, tea, coffee).
7. Do not eat heavy, fatty foods 2 hours before going to bed.
8. Go to bed no later than 10-11 pm.

The main methods of treatment

If all the symptoms indicate that you have developed a chronic lack of sleep, what to do in this situation? Initially, the cause of this condition should be eliminated.

In most cases, the following measures are sufficient to improve the quality of sleep:

1. Completely exclude daytime sleep.
2. Try to move more during the day (go on foot, go in for sports).
3. Before the rest, carry out procedures that can eliminate nervous tension (watching humorous films, quiet music, relaxing bath).
4. Be sure to air the bedroom before going to bed.
5. Try to go to bed at one time.
6. Do not use alcohol to fall asleep. It provides a hard and shallow holiday.

If the basis for chronic lack of sleep is psychological or physiological problems, then you need to turn to professionals. Those people who do not have obvious reasons for poor sleep should undergo a complete examination.

Folk remedies

Do not ignore the ancient recipes.

Sleeping and proper rest can provide such means:

1. Tincture of the pion (10%). It is recommended to use it three times a day for 30 drops for 1 month.
2. Green tea with honey. It should be eaten daily, preferably before going to bed.
3. Warm milk with honey. This is another excellent remedy, normalizing night sleep. It is recommended to drink 1 cup of drink before going to bed.

If all the above methods do not help you to rest, you may need special medication. Therefore, consult a doctor who will choose adequate therapy.