What happens to the brain due to lack of sleep, and how to alleviate your condition
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Good sleep, physical activity and healthy nutrition are the keys to good health and well-being. But there are nights (or many nights) when it is impossible to sleep at all. Bad sleep can disrupt plans for the next day due to a constant feeling of fatigue.
The New York Times told how sleep deprivation affects a person and whether the consequences can be mitigated.
Read also: How to combine air alarms and quality sleep: we talk to the experts
Sleepy brain and mind as in a fog
Studies show that when people lack sleep, their speed of reaction and decision-making slows down, attention and memory deteriorate. People are also more likely to experience anxiety and depressed moods.
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Scientists observe these effects in studies where people are kept awake for 24 hours. But the effect will be the same if you just sleep an hour or two less for several nights in a row, says Ati Ben Simon, a researcher at the Center for Human Sleep Research at the University of California, Berkeley.
Read also: Causes of insomnia and its consequences: how to overcome sleep problems
In the brain, these changes are manifested by a decrease in the activity of the prefrontal cortex, which is responsible for planning, decision-making and other executive functions. At the same time, the amygdala, the part of the brain responsible for feelings of fear and anxiety, becomes more active.
Sleep deprivation can also activate the sympathetic nervous system, which makes a person feel stressed.
“Our blood pressure, frequency cardiac contractions and the cortisol response – without sleep, all these components of the sympathetic nervous system increase.” says Dr. Ben Simon.
How to mitigate the effects of lack of sleep?
For this, experts recommend take a nap. Not only will this reduce feelings of sleepiness, but it can also improve the efficiency of many cognitive processes disrupted by lack of sleep. To avoid the “inertia” that some people feel after sleep, you should limit yourself to 30 minutes of rest.
“You may not even feel like you’re falling asleep, but even a little nap can help your brain get a little more efficient.” – explains Kelly Baron, professor of family and preventive medicine at the University of Utah.
Read also: How to fall asleep, have a good sleep and not get insomnia. Scientific advice
Caffeine can also speed up cognitive processes, but it’s important not to overdo it: too much caffeine can make people feel anxious and jittery, as well as increase heart rate, all of which will only exacerbate the effects of sleep deprivation.
“Bright natural light is another way to improve concentration.” – advises Sumi Lee, associate professor of the Department of Human and Family Development at Pennsylvania State University. She advises not to neglect walks on days of lack of sleep.
What’s the best thing not to do if you’re awake?
Although these methods help to cope with the state of the body due to lack of sleep, they cannot completely compensate for the effects of poor sleep. Therefore, experts advise making a few changes to your plans for the day.
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| Photo: AllaSerebrina/Depositphotos |
“If you haven’t slept all night, don’t get behind the wheel. Your physical performance is just as bad as if you were drunk.” says Kenneth P. Wright Jr., professor of integrative physiology at the University of Colorado, Boulder.
Read also: Driving after less than 5 hours of sleep doubles crash risk, study finds
When working, Dr. Baron recommends taking more time to complete tasks and avoiding multiple tasks at once. He also urges you to plan your day according to your circadian rhythm: most people’s energy naturally rises at noon, drops in the afternoon, and then rises again in the evening.
“Do more challenging tasks when you feel a little better. And when you’re down, try doing something a little less cognitively taxing.”he notes.
In addition, sleep experts advise avoiding any important or difficult conversations (lack of sleep can make you more irritable) and not making big life or financial moves.
“You may not be able to really effectively absorb all the information you need to make decisions,” Dr. Wright explained.
Also read: A sleepless night can probably improve mood for a few days – study
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