Human blood pressure during chronic sleep deprivation. Chronic lack of sleep - description, causes, symptoms, possible consequences. External symptoms of lack of sleep

Adequate sleep is an important component healthy image life. Many people forget about this and mistakenly assume that by sleeping on the weekend, they will return lost hours to their body within working week. Chronic lack of sleep contributes to the development of many diseases, including cancer, hypertension and diabetes. Even if a person takes vitamins, exercises and eats well, this will not help his body restore the need for healthy sleep.

Adequate sleep is an important component of a healthy lifestyle. Many people forget about this and mistakenly assume that by sleeping on the weekend, they will give their body back the lost hours during the work week. Chronic lack of sleep contributes to the development of many diseases, including cancer, hypertension and diabetes. Even if a person takes vitamins, exercises and eats well, this will not help his body restore the need for healthy sleep.

10 Most Important Consequences of Chronic Sleep Deprivation

Systematic lack of sleep is much more dangerous than staying awake for several days. A person who has not had enough sleep for two weeks begins to get used to it, and five hours of sleep becomes the norm for him. The body simply adapts to this rhythm of life and works with all its might. If a person does not restore a full eight-hour sleep, the body will not be able to maintain this rhythm for long.

1. Memory decreases

During sleep, new information that has come to us throughout the day is transferred to short-term memory. During each phase of sleep, various processes work to process new information, which turns into memories. If a person does not get enough sleep, they are destroyed important cycles memory chains and the memorization process is interrupted.

Each of us could at least once feel that a sleep-deprived person does not remember information well, since he simply does not have the strength to concentrate and concentrate.

2. Slowing down thought processes

Studies have found that lack of sleep causes decreased concentration. As a result of lack of sleep, it is easier to make mistakes and more difficult to concentrate - even the simplest ones. logic problems a sleepy person can't do it.

3. Lack of sleep impairs vision

Constant neglect of sleep has a detrimental effect on vision. Scientists have concluded that chronic lack of sleep can provoke glaucoma, which can subsequently cause blindness. In case of periodic lack of sleep, a person may experience ischemic optic neuropathy - vascular disease which occurs after waking up. Optic nerve affected by insufficient blood supply, resulting in sudden loss vision in one eye.

4. Emotional instability in adolescents

Regular lack of sleep causes depression in teenagers. With a lack of sleep, the teenager’s psyche is extremely vulnerable - an imbalance in the activity of brain regions occurs. Thus, in areas of the prefrontal zone, which regulates negative associations, activity decreases and adolescents are prone to pessimism and a depressed emotional state.

5. Increased pressure

Chronic lack of sleep after 25 years causes increased blood pressure. American scientists have found that waking up late (disturbed sleep rhythm) also causes increased blood pressure and can cause excess weight.

6. Decreased immunity

A person who systematically does not get enough sleep is more susceptible to viral diseases. This is due to the exhaustion of the body, protective functions which are reduced, giving pathogens a “green color”.

7. Premature aging

Failure to maintain sleep-wake rhythms can lead to early aging of the body. Melatonin – powerful antioxidant, plays an important role in prolonging youth. In order for the body to produce a sufficient amount of melatonin, a person must sleep at least 7 hours at night (dark) because as a result good sleep we get 70% daily dose melatonin.

8. Life expectancy is decreasing

In case of too little or too much sleep, the likelihood of developing premature death. This is evidenced by the results of research by American scientists. The life expectancy of people experiencing chronic sleep deprivation is reduced by 10%.

9. Obesity

Due to lack of sleep, a person suddenly gains weight. This is due to an imbalance in the secretion of hormones that are responsible for feelings of satiety and hunger. At hormonal imbalance a person experiences constant feeling hunger, which is quite difficult to satisfy. Also, the cause of metabolic disorders due to lack of sleep can be excessive production of the hormone cortisol, which also stimulates the feeling of hunger. Changes and circadian rhythm hormone secretion thyroid gland, pituitary gland, which causes functional and organic disorders many organs and systems of the human body.

10. Cancer

Lack of sleep can lead to cancer diseases. Scientists explain the risk of cancer by disruption of melatonin production. This hormone, in addition to its antioxidant properties, can suppress the growth of tumor cells.

Lack of sleep: health problems

The reason for lack of sleep can be not only a busy work schedule. Most often, we cannot fall asleep due to objective factors that affect healthy sleep. By regularly making the same mistakes, we deprive ourselves comfortable conditions for sleep, without even knowing it.

Chronic lack of sleep leads to the following problems:

• Nightmares, headache, as a result of which we cannot sleep, may be the result of too slow blood circulation. The reason often lies in our habits - a tight hair tie, unkempt hair or too aggressive night masks.
• Pain in the spine, back, muscle cramps, feeling of cold may arise as a result of an improperly furnished bedroom. Please note that you need to sleep on a flat bed, a hard mattress, a pillow that supports your head and does not bend your spine.
• If the skin is dry or the nasal mucosa is dry, it is necessary to normalize the air humidity in the room. The room should be ventilated regularly, especially before going to bed. Most comfortable sleep possible at temperatures up to 20 degrees.

Remember how we hated quiet time in kindergarten and how now, as adults, we dream of returning to that carefree time in order to sleep peacefully in our crib. And this makes sense, because people who have children and who are forced to wake up every morning for work often suffer from lack of sleep.
In fact, lack of sleep is a serious thing that can lead to very unpleasant consequences, if it is not eliminated in time. Below you will find 15 consequences of lack of sleep that will make you go to bed earlier.
Change your appearance
Sounds terrible, doesn't it? However, scientists from the Karolinska Institute in Stockholm have confirmed through research that a lack of sugar has a negative effect on appearance. It could be pale skin, drooping corners of the mouth, swollen eyelids and other signs of deterioration in appearance. The study involved ten people who stayed awake for 31 hours. Their photographs were then carefully examined by 40 observers. The conclusion was unanimous: all participants looked unhealthy, unhappy and tired after such long period insomnia.
Drunk


You won't be literally drunk if you don't get enough sleep. It was found that 17 hours of continuous wakefulness corresponds to the behavior pattern of a person whose blood contains 0.05% alcohol. Simply put, drowsiness can be similar to being drunk and can lead to decreased concentration, poor thinking, and slower reactions.
Loss of creativity

Let's say you planned to create a grandiose Internet project like Facebook or VKontakte, but at the same time you are chronically lacking sleep. Scientists say that in this case you have little chance. The basis was research conducted on military personnel. They did not sleep for two days, after which people's ability to think creatively and come up with something new significantly decreased. The study was published by the British Journal of Psychology in 1987.
Increased blood pressure


There is growing evidence that sleep deprivation leads to a significant increase in blood pressure, and, consequently, to a deterioration in well-being. Moreover, in hypertensive patients, non-compliance with sleep norms can provoke sudden jump pressure.
Decreased intellectual abilities


Not only do they decrease due to lack of sleep intellectual abilities, in addition, memory deterioration is also observed, which can negatively affect the quality of life in general and professional activity in particular.
Increased risk of disease


During sleep the immune system produces cytokine proteins, which then “fight” with various types viruses. The number of cytokine proteins increases when your body needs protection from bacteria. By depriving ourselves of sleep, we become more prone to illness and viral attacks because the level of cytokines drops.
Premature aging


You can spend a lot of money on magical cosmetic products and procedures to stop the aging process of the body, but this will not help if you are deprived normal sleep. The stress a person experiences due to lack of sleep increases the production of a hormone called cortisol. This hormone increases secretion sebum and promotes skin aging. That's why the dream plays key role in the process of skin regeneration. While you sleep, cortisol levels return to normal and give cells time to regenerate. According to a study of women aged 30 to 49 who did not get enough sleep, skin tissue They age twice as fast, wrinkles and other pathologies appear.
Excess weight


A person who does not have adequate sleep is prone to obesity, which has been confirmed by numerous studies. These tests showed that people who sleep less than four hours a day have a 73% chance of becoming obese. And hormones are to blame again. Hunger in our brain is controlled by ghrelin and leptin. Ghrelin sends a signal to the brain when the body requires reinforcement. Leptin, on the contrary, produced in adipose tissue, reduces appetite and causes a feeling of fullness. When you are tired, the level of ghrelin in the blood increases, and the level of leptin decreases.
Freezing


Sleep deprivation slows down your metabolism (metabolism), which in turn lowers your body temperature. As a result, the person quickly freezes.
Mental disorders


According to statistics, patients with sleep disorders are four times more likely to develop wide range mental disorders than in people who have normal rest. If a period of insomnia lasts long enough, it can even lead to thoughts of suicide.
Bone damage


The theory of bone damage due to lack of sleep has not yet been fully proven. But experiments on rats confirmed this disease. Scientists in 2012 discovered changes in mineral density bone tissue And bone marrow in these little creatures after being kept awake for 72 hours. The suggestion that lack of sleep can cause harm skeletal system, may make sense not only in relation to rats, but also to people.
Clumsiness


According to Clete Kushida, MD, director of Stanford University, lack of sleep undermines our perception of reality and also dulls our reflexes. In other words, the person becomes clumsy.
Emotional instability


If you don’t want to become emotionally unstable, then it’s better to get a good night’s sleep. This was confirmed by a study conducted on 26 people who suffered from chronic sleep deprivation. heightened feeling fear and anxiety.
Decreased life expectancy


Numerous studies show that even irregular lack of sleep causes an increase in mortality, since it causes irreversible processes in the body. If you add to the lack of adequate sleep the influence of such ailments as obesity, alcohol and depression, the result will be disastrous. A 2010 study found that people who slept less than six hours a night were four times more likely to die over the next 14 years.

According to scientists, to restore to the human body requires 7-8 hours of sleep at night. This duration may vary depending on individual characteristics body, but long absence normal sleep has serious health consequences. Recognizing the symptoms of chronic sleep deprivation allows the doctor to develop the correct treatment strategy.

Concept of chronic sleep deprivation

If you can't get enough sleep for several days or weeks, then it's too early to say that you have chronic sleep deprivation. Of course, lack of sleep will affect a person’s condition and appearance, but catastrophic disturbances will not occur.

You can fully experience the consequences of lack of sleep after six months, if you suffer from insomnia throughout this entire period, and your rest time is limited by external and internal factors. Studies have shown that a constant lack of sleep at night leads to poor health.

How does chronic lack of rest manifest?

The systematic lack of opportunity for the body to recover is fraught with negative disorders. Damage occurs to all systems and organs. Literally in a few days this will be reflected in the appearance, and then the whole body will fully feel it.

Symptoms from the nervous system

The brain is governing body our body. Every night, when sleep overtakes him, he actively begins to process the information received during the day. During night sleep, active recovery processes in the nervous system, if you deprive it of this, the consequences will not take long to arrive.

Within a few days, lack of sleep will manifest itself with the following signs:

• Lethargy. This symptom does not allow a person to make quick and adequate decisions.
• Impulsiveness. This is the other side of the coin, when a person reacts in exactly the opposite way. Makes rash decisions, which results in serious negative consequences.
• Irritability. It’s difficult to admit on your own that everything around you is annoying, but those around you will notice it immediately.
• Inability to concentrate. Constant lack of sleep reduces performance; a person is often distracted by extraneous things. When working on serious projects, this can lead to errors and problems.
• Memory deteriorates. There is a realization that you cannot remember basic things.
• Drowsiness leads to clumsiness in movements. This is caused by brain fatigue; the cerebellum, which is responsible for coordinating movements, is unable to adequately perform its functions.
• If long time do not give to the body necessary rest, then he will certainly begin to make up for this deficit. The brain will periodically simply turn off, this is the so-called microsleep.

Attention! The danger of lack of sleep is that nodding off while driving a car or while working with complex mechanisms can end disastrously for the person and others.

• Depression. Chronic lack of sleep depletes the nervous system. This leads to aggression and irritability. Depression gives way to bouts of anger and rage. Adolescence in this regard, the most vulnerable. The psyche during this period is unstable. Lack of sleep and constant fatigue lead to emotional depression, which can lead to suicidal thoughts.

Statistics say that chronic lack of sleep can lead not only to depression, but also to serious mental damage, including insanity.

The listed symptoms are a serious reason to think about providing quality rest for the body.

Reflection of lack of sleep on appearance

All you have to do is not sleep for one night and it will all show on your face. They say that a person's appearance can be deceiving, but not in this case. You can recognize a sleep-deprived person by the following signs:

• Red eyes. This is the first consequence of a sleepless night.
• Paleness of the skin.
• Dark circles appear under the eyes.
• The eyelids become swollen.
• Sickly appearance.
• Overwork from chronic lack of sleep gives a person a sloppy appearance.

If, after a bad night's rest, you sleep for at least half an hour during the day, then the person begins to look fresher and more rested.

Response of other organ systems to sleep deprivation

After some time, symptoms of lack of sleep will become noticeable in the functioning of all other organ systems. This will affect a person’s well-being. If observed following symptoms, then you can safely diagnose a chronic lack of sleep, which will have to be urgently treated:

• As a result of a lack of rest, the immune system weakens and the ability to fight pathogenic viruses and bacteria, and the person begins to get sick often.
• The negative impact of lack of sleep also affects vision. It's quite common after a few sleepless nights notice that the letters are blurred and the clarity of the image decreases.
• Rising arterial pressure. This manifestation is usually for people suffering from hypertension and vegetative-vascular dystonia. At VSD vascular the system works with errors, and if you don’t get enough sleep, the situation will worsen.
• The person begins to gain weight. It would seem that you sleep less, spend more energy, everything should be the other way around. But you won’t be able to lose weight by depriving yourself of sleep; lack of rest disrupts your hormonal balance, you constantly want to eat, which leads to weight gain.
• Sleep deprivation syndrome is fraught early aging body. Miracle anti-aging products and masks will not help if you regularly do not get enough sleep. Chronic insomnia increases the production of cortisol, which leads to the formation large quantity sebum. It's his fault skin show signs of aging much earlier.
• After several sleepless nights, a headache will certainly bother you.
• Dizziness indicates vascular disorders.
• Work deteriorates digestive tract, which is manifested by nausea, stool disturbances.
• At constant lack of sleep thermoregulatory mechanisms suffer, which leads to chills. Body temperature may rise or fall sharply for no reason.

Depriving your body of proper sleep is no joke. Serious illnesses won't keep you waiting long. Failure to take timely measures will lead to the need for long-term treatment.

Causes of chronic sleep deprivation

To decide what to do about persistent insomnia, you need to find out the reasons for the disturbance in night rest. They can be completely different depending on gender.

But it should be noted that sound and healthy sleep can be disrupted not only by external factors, but also internal problems.

Causes of lack of sleep in women

It has been noticed that females are much more likely to suffer from insomnia. This is associated with increased emotionality and sensitivity. That is why women come first psychological reasons night sleep disorders, not short-term, but long-term disorders.

Doctors include such provoking factors as:

• Prolonged stress. First of all, they can negatively affect the quality of sleep.
• Conflicts in the family or at work.
• Quarrel with a loved one.
• Wedding preparations.
• Carrying a baby and waiting for future births.
• The appearance of a baby.
• Loss of loved ones.
• Change of job or place of residence.

The vulnerable female psyche cannot perceive all these situations calmly, which leads to the development of chronic insomnia.

What prevents men from sleeping soundly?

Both external and external factors can disturb men’s peace of mind. internal factors. Among the most common are:

• Problems at work. Considering that for most males it is important to realize themselves in society, any problems and failures are perceived acutely and painfully. How can we cope with this and sleep normally?

• Workaholism or normal fatigue. Often men, especially office workers, lawyers, having come home, continue to work. The whole evening is spent at the desk and computer. Can one really call sleep complete after such brain overstrain?
• Change of marital status. Men perceive changes in their lives very painfully. For them, the birth of a child, marriage or divorce are equally stressful.
• Business. People who are busy with personal projects and running their own businesses constantly worry about their future. Even when going to the bedroom, the brain continues to think right decisions and expedient moves.
• Everyone knows that drinking and smoking is harmful, but they don’t suspect that bad habits affect the quality of sleep. Sometimes getting rid of them is enough to night rest improved noticeably.

You can try to remove the listed reasons, then the morning will not be accompanied by a feeling of fatigue and weakness, but of vigor and good mood.

Common Causes of Sleep Disorders

There are some factors that disrupt sleep in everyone, both adults and children. These include:

• Stuffiness in the room. Before going to bed, you should always ventilate the room to increase the oxygen concentration and reduce carbon dioxide. In a dream, complete cellular respiration, which will improve the quality of sleep.

• An uncomfortable bed is the first thing that can disrupt sweet Dreams. To choose sleeping place you have to approach it thoroughly. It is better to purchase orthopedic models to support you while you sleep correct position spine.
• Many people note that they cannot sleep in an unusual place, for example, at a party. Even having a quiet and comfortable bed does not help you sleep soundly.
• Extraneous noise. It is advisable to sleep in complete silence. If household members are watching TV in the next room, you can use earplugs.
• Lighting. In the bedroom, it is better to hang dark and thick curtains on the windows so that early dawn in the summer, Sun rays didn't wake up early.
• Drinking coffee can simply disturb sleep, strong tea or a hearty dinner. After a late-night meal, you may feel nauseous in the morning and feel exhausted.

If, after eliminating all these factors, sleep does not improve, then the reason lies elsewhere.

Physiological causes of sleep disturbance

If all external factors are eliminated, and sleep does not improve, then the cause should be sought in diseases internal organs And physiological conditions. Insomnia can be caused by:

• Apnea. Night snoring disrupts the sleep of not only household members, but also the snorer himself. The danger of such a violation is that a short-term cessation of breathing may occur. The next morning a person feels weak, tired instead of cheerful.
• Bedwetting, which can often affect children. If there is a problem, you need to visit a neurologist to find out the causes and prescribe adequate treatment.
• Joint diseases can deprive a person of sleep. Nights become especially restless when the weather changes.
• High blood pressure. If a person suffers from hypertension, then the levels may jump in the middle of the night, for example, due to a stuffy room or being overweight.

• Chronic lack of sleep may be to blame hormonal imbalance, which is often observed in female body during pregnancy and menopause.
• Syndrome restless legs. May disturb you at night if present diabetes mellitus, anemia, joint diseases. During sleep, a person makes restless movements with his legs and often wakes up.
• The body lives according to its own biological rhythms, if they are forcibly violated, then in response we get insomnia at night, and in the morning sleepy look and bad mood. Biorhythms can be disrupted by: night shift work, time zone changes, entertainment events in nightclubs.
• Elderly people and those with heart pathologies may be awakened by an attack of angina.

In medical circles, chronic sleep deprivation is a disease that requires serious treatment.

Consequences of lack of sleep

The body is complicated arranged system, where everything is interconnected. Violations in one place will certainly lead to negative consequences in other systems. Night sleep is necessary for recovery; if you deprive the body for a long time, it will forcibly begin to demand rest. This will lead to falling asleep right at work or, even worse, while driving a car.

• stroke;
• obesity;
• loss of ability to think sensibly;
• pathologies of the heart and blood vessels;
• oncological diseases;
• chronic depression;
• weakening of the immune system.

Interesting information is presented in the film about the dangers of lack of sleep. The pictures of the video on the screen make you think about the importance of full and healthy sleep.

Traditional recipes for strengthening sleep

If you have insomnia, it’s not always worth running to the pharmacy and buying medications to improve your night’s sleep. Can be used folk remedies, which often turn out to be quite effective:

• Before going to bed, it is useful to take a soothing bath with pine extract. It will help get rid of headaches and relieve tension.
• Have a calming effect herbal teas, for example, a drink with mint, lemon balm, oregano, and chamomile. A cup of a pleasant drink can induce sound sleep.
• At chronic problems useful to take vitamin preparations. They will have a positive effect on brain function, activate cell regeneration, and improve skin condition.
• Take a glass at night warm milk with a spoon of honey.

If folk remedies are powerless, then you will have to take a pill to improve sleep. But the choice of drug should be discussed with your doctor so as not to worsen the situation.

1. If you want to lie down during the day, then you shouldn’t do it.
2. Fighting sleep at 9 pm can result in insomnia after you go to bed, so don’t force yourself to finish watching the movie and force your eyes open.
3. Give your body physical activity during the day.
4. Avoid heavy dinners and coffee before bed.
5. Before going to bed, you need to take off your day clothes and put on comfortable pajamas.
6. It is advisable to go to bed at the same time every day.
7. The air temperature in the bedroom should not exceed 18-20 degrees.
8. Before going to bed, it is useful to take a short walk.

1. Make it a habit to read before going to bed, but the literature should be appropriate.
2. You should go to bed before 12 o'clock; it has been noted that sleep before midnight is of better quality.

Lack of rest, if it occurs occasionally, negative consequences will not benefit the body. But systematic lack of sleep is fraught with serious complications, therefore, if you cannot cope with the problem on your own, then you should not postpone your visit to the doctor. Remember, full and healthy sleep is the key to the well-being of the body and youth.

An adult's sleep duration should be 7-8 hours. This is the time the body needs to full recovery. But how often a couple of hours are not enough to complete all the planned tasks. Naturally, this time is “stolen” at the expense of rest. The result is chronic lack of sleep. What are the health risks of this condition?

What is chronic sleep deprivation?

First, let's figure out what 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 sleep deficiency. But talk about chronic pathology It's still too early. Of course he faces first negative signs this phenomenon. But chronic lack of sleep manifests itself in all its glory when a person limits his rest for several months.

A study was recently conducted at the University of Texas. It showed that residents who did not receive required quantity sleep, had genetic changes. Such violations lead to the development serious problems with health. This is a disease of memory loss.

Therefore, people who sleep 6 hours a night, and sometimes less, should be aware of the serious risks to which they expose their body.

Reasons for constant lack of sleep

Both internal and external factors can lead to insufficient night rest. TO internal reasons include a variety of psychological or physiological problems. And the external ones are various circumstances, which do not allow you to go to bed on time or have a full rest.

Let's consider the most basic factors that most often lead to such a phenomenon as chronic lack of sleep.

Reasons for poor quality night rest:

1. Stress. This is the most common reason for inadequate rest. The nature of insomnia may be due to unpleasant memories, problems at work or in personal life, financial or these factors lead to a decrease in the production of melatonin in the body. Instead, the synthesis of adrenaline increases. This is what leads to overexcitation nervous system and causes problems with falling asleep.
2. Mental illnesses. Sometimes insomnia is a symptom of various abnormalities. It may indicate the development of psychosis, neurosis, manic disorder, prolonged depression.
3. Physiological ailments. Very often they cause insomnia in older people. Although even children are not protected from such pathologies. Diseases can worsen in the evening or at night. It gets in the way falling asleep quickly. Sometimes unpleasant symptoms make you wake up at night. Most often, chronic lack of sleep occurs against the background of the following diseases: diathesis, enuresis, angina pectoris, restless legs syndrome, hormonal imbalance, joint disease (arthrosis, arthritis), hypertension, obstructive apnea.
4. Failure of biological rhythms. All human systems are designed in such a way that between approximately 8 and 10 pm the processes occurring in the body begin to slow down. This causes the person to relax and fall asleep. If for a long time this moment is ignored and the person does not go to bed at the proper time, then a violation occurs biological rhythm. As a result, a person tosses and turns in bed for a long time and cannot sleep.

Main symptoms

At chronic lack of sleep the human condition is a bit like alcohol intoxication. Such a person is drowsy, she may experience hallucinations and even confusion.

Doctors are examining this state as a disease - sleep disorder. The body is not able to fully recover. This leads to a number of negative violations. First of all, it is reflected in appearance, general condition and a person’s character is chronic lack of sleep.

Symptoms affecting the nervous system:

• inattention;
• depression and apathy;
• irritability;
• increased emotionality (unreasonable tears or inappropriate laughter);
• inability to concentrate;
• decreased cognitive abilities (thinking, speech, memory).

Signs of lack of sleep that affect your appearance:

• swelling of the eyelids;
• redness of the whites of the eyes;
• pale or sallow skin color;
• education dark circles under the eyes;
• Quite unkempt looking.

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 does lack of sleep lead to?

This condition is quite dangerous. After all, the body may try to compensate for the lack 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 one negative factor, which can result from chronic lack of sleep. The consequences of neglecting rest for a long time can be much more serious.

Doctors, having carefully studied this condition, claim that chronic lack of sleep can provoke:

• stroke;
• obesity;
• diabetes;
• serious memory impairment (up to loss of brain tissue);
• weakening of the immune system;
• the appearance of heart disease;
• breast or intestinal cancer;
• hypertensive crisis;
• chronic fatigue syndrome;
• the appearance of depression.

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

1. Choose a mattress with medium firmness.
2. Use a low pillow.
3. Underwear and bed linen should be made from natural fabrics.
4. Eliminate irritating factors(clock ticking, draft, flashing electronic sensor).
5. Avoid watching movies or reading negative books before bed.
6. 3-4 hours before rest, give up caffeine-containing products (energy drinks, tea, coffee).
7. 2 hours before bedtime, do not eat heavy, fatty foods.
8. Go to bed no later than 10-11 pm.

Basic treatment methods

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

In most cases it is enough following measures to improve your sleep quality:

1. Eliminate daytime naps completely.
2. Try to move more during the day (walk, play sports).
3. Before resting, carry out procedures that can eliminate nervous tension(watching humorous films, calm music,
4. Be sure to ventilate your bedroom before going to bed.
5. Try to go to bed at the same time.
6. Do not use alcohol to fall asleep. It provides heavy and superficial rest.

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

Folk remedies

Ancient recipes should not be ignored.

Falling asleep and good rest can provide the following:

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

If all the methods described above do not help you relax, you may need special drug treatment. Therefore, consult a doctor who will select adequate therapy.