Sleep Deprivation: The Terrifying Effects on the Mind & More

If you’re a working professional or a college student, you’ve likely pulled at least a couple all-nighters. What you probably didn’t know is that burning the midnight oil can seriously affect your mind. Sleep deprivation triggers brain cells to ramp up digestion of depleted cells and debris, as seen in laboratory mice. Though beneficial initially, as these brain cells clear waste and tired circuitry, long-term harm is concerning and alarming.

Sleep Deprivation’s Impact on a Cellular Level

Chronic sleep loss leaves us at risk of developing a number of neurodegenerative diseases or disorders including Alzheimer’s disease. Michele Bellesi of the Marche Polytechnic University in Italy states that prolonged sleeplessness boosts astrocyte activity, removing unnecessary synapses in the brain.

Astrocytes are responsible for vanquishing these arbitrary synapses and rejuvenating the brain’s wiring. In Bellesi’s words, “…synapses are literally eaten by astrocytes because of sleep loss.”

And although this is beneficial in the short term, it is potentially problematic down the road. You see, Bellesi’s team also found that microglial cell activity became more profound after chronic sleep deprivation.

Microglial cells roam the brain, stalking compromised cells and detritus. Disproportionate microglial activity associates with brain disorders like dementia and Alzheimer’s disease. “Bellesi’s findings have left scientists puzzled as sustained microglial activation is observed in Alzheimer’s and other neurodegenerative diseases.

Researchers are investigating if the brain can recover effectively after a few sleepless nights, prompting numerous studies in this area. Researchers aim to determine if increased sleep can reverse damage caused by short-term sleep disturbances or deprivation.

Bellesi, an expert in neurology and neuroscience, shares concerns about the ramifications of sleep disturbances, echoed by many in the field.

Sleep Deprivation’s Impact on Learning & Memory

One study probed deeper into the interrelationship betwixt sleep and health disorders.

In said study, 20 test subjects were chosen to evaluate synaptic plasticity with and without proper sleep. Researchers observed an increase in neuron excitability and a consequent reduction in the selective strengthening of neurons associated with learning.

Early on, researchers noticed that while test subjects reacted faster to stimuli, their learning capacity significantly reduced.

Doctors at the University of Surrey, England, found that sleep deprivation negatively affects tasks measuring reaction time, memory, and learning. Brain scans revealed the decline in problem-solving and concentration skills among test subjects after sleep loss, as noted by these researchers.

Other researchers have determined that prolonged wakefulness makes multiple areas of the brain vulnerable. Some researchers studying sleep deprivation effects on long-term memory found undesirable results.

The Prefrontal Vulnerability Hypothesis posits that sleep deprivation impairs cognitive performances dependent on the prefrontal cortex of the brain. These cognitive functions include language, creativity, divergent thinking and executive functions.

This hypothesis is especially unnerving for those of us who work in demanding jobs where critical thinking or memorization are integral.

Sleep deprivation also impairs visuospatial information (iconic memory) and verbal information skills (echo memory).

The Brain & Beyond

In 2016, the RAND research group published a 100-page analysis of sleep deprivation’s effect on human health and productivity. Their findings were devastating not only from a health consciousness perspective but from an economical one. In their analysis, they say that America alone loses $411 billion annually as a result of sleep loss. This owes to poor performance and lost work from lack of sleep and the loss of well-being. Additional studies have found a link between sleep deprivation and depression. The study found that insomniacs are predisposed to anxiety and depression due, in large part, to the disruption of circadian rhythm. A study presented at the Radiological Society of North America’s annual conference showed that when radiologists got three hours of sleep during a 24-hour period, their hearts suffered. Participants in this study experienced increases in blood pressure, thyroid hormone levels, and heart rates.

This is not surprising as the National Sleep Foundation has long expounded on the importance of sleep to protect against heart disease or impairment. They have stressed that those who do not get a healthy amount of sleep (approximately eight hours per night) are at a greater risk of cardiovascular problems. Experts at Harvard Medical School have also stressed the importance of sleep, saying that those who suffer from hypertension are likely to experience elevated blood pressure after just one night without a sufficient amount of sleep. Sleep deprivation galvanizes emotions governed by the brain due to its vital role in the Central Nervous System. The CNS’ susceptibility to the ravages of SD can trigger serious behavioral abnormalities such as manic episodes, impulsive decisions, suicidal ideation, and paranoia.

How to Combat Sleep Deprivation

Sleeplessness prevails in the modern world as electronic devices dominate our lives. Think about the last time you accidentally left your iPhone at home and how lost and restless you felt.

Nowadays, we don’t curl up under a comforter with a paperback and lull ourselves into sleep with a few passages by Hemingway. Instead, many of us prop up iPads on pillows beside us, their bright screens blinding, while Beats by Dre headphones play white noise into our ears.

In short, constant overstimulation throughout the day and night makes it harder to achieve REM sleep. Luckily, there are measures we can take to achieve a restful sleep. These include blue light, daily exercise, installation of black curtains, ear plugs, sleep masks, avoidance of naps and sticking to a strict bedtime schedule.

Of course, it is also important that you have a comfortable sleep station. Many people have found that there are specific kinds of mattresses and pillows which make for a better night’s sleep.

There are also several helpful sleep aids that one can take before bed. All these natural supplements are proven to be beneficial for improving sleep quality. They include all of the following:

• Valerian Root
• Melatonin
• Magnesium
• Passion Flower
• St. John’s Wort
• 5-HTP (5-hydroxy L-Tryptophan)

Conclusion

Sleep deprivation is a widespread and detrimental disorder globally, but it can be treated with natural remedies and alleviated by adjusting your routine and lifestyle. A healthy diet and regular physical activity can help to prevent SD from becoming a problem.

For students and professionals who are thinking about staying up all night to cram for an exam or presentation, they should think twice before depriving their bodies and minds of the sleep that is essential to human health. Sleep tight and be well.

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