Lack of Sleep

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	Lack of Sleep

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Signs, symptoms and indicators | Conditions that suggest it | Contributing risk factors | Other conditions that may be present | It can lead to... | Recommendations


	When a lack of sleep is suspected, it may require a determined effort to get more. The effort, however, is worth it since life is more enjoyable when you feel refreshed. If a sleep deficit is chronic, it may take many weeks of adequate sleep to fully recover. A common measure of sleep deficit uses the Epworth Sleepiness Scale. Score your answers to the eight questions below as follows: 0 = no chance of dozing 1 = slight chance of dozing 2 = moderate chance of dozing 3 = high chance of dozing Sitting and reading Watching TV Sitting inactive in a public place (e.g. a theater or a meeting) As a passenger in a car for an hour without a break Lying down to rest in the afternoon when circumstances permit Sitting and talking to someone Sitting quietly after a lunch without alcohol In a car, while stopped for a few minutes in traffic ...and add the total score. If your score is 1-6, you are getting enough sleep; 7-8 is common but 9 or more means you should think about seeking the advice of a sleep specialist.

Signs, symptoms & indicators of Lack of Sleep:

Symptoms - Head - Eyes/Ocular

Dark areas under eyes

Fatigue will add to the problem of dark circles under the eyes.

Bags under eyes

Being tired will add to the problem of bags under the eyes.

Symptoms - Mind - General

Short-term memory failure

A 'foggy' mind

Trouble concentrating

Being indecisive

Symptoms - Sleep

Difficulty getting out of bed

Unsound sleep

Being a light sleeper

(Often) taking naps

Conditions that suggest Lack of Sleep:

Elevated Insulin Levels

A study found that people who do not get enough sleep on a regular basis may become less sensitive to insulin which, over time, can raise the risk of obesity, high blood pressure and diabetes. Chronic sleep deprivation (under 6.5 hours per night) had the same effect on insulin resistance as aging.

Counter-indicators:

Risk factors for Lack of Sleep:

Diet

Caffeine Intoxication

It almost goes without saying that coffee decreases the quality of sleep and is one of the leading causes of sleep disturbance. Coffee drinkers are sleepier and groggier than non-coffee drinkers when they get up in the morning, causing them to depend on coffee to get them going. This grogginess may be the result of their entering caffeine withdrawal during the night, or that drinking coffee kept them from sleeping well in the first place, or both.

Symptoms - Mind - General

Counter-indicators:

Absence of short-term memory loss

Symptoms - Sleep

Sleeping less than necessary

Counter-indicators:

Sleeping more than necessary

Lack of Sleep suggests the following may be present:

Counter-indicators:

Hypersomnolence

Lack of Sleep can lead to:

Elevated Insulin Levels

A study found that people who do not get enough sleep on a regular basis may become less sensitive to insulin which, over time, can raise the risk of obesity, high blood pressure and diabetes. Chronic sleep deprivation (under 6.5 hours per night) had the same effect on insulin resistance as aging.

Inflammation

Chronic Inflammation

A lack of sleep increases inflammatory cytokines. This helps explain why pain flare-up occurs in response to sleep deprivation in various disorders. Even modest sleep restriction adversely affects inflammatory cytokine levels. In a carefully controlled study, sleep deprivation caused a 40-60% average increase in the inflammatory marker IL-6 in men and women, while men alone showed a 20-30% increase in TNF-a. Both IL-6 and TNF-a are potent pro-inflammatory cytokines that induce systemic inflammation. [Endocrinol Metab Clin North Am. 2002 Mar;31(1): pp.15-36]

Schizophrenia

Sleep deprivation symptoms include irritability, fatigue, blurred vision, slurring of speech, memory lapses, and inability to concentrate. In extreme stages bizarre behavior and hallucinations can occur.

Recommendations for Lack of Sleep:

Diet	Caffeine/Coffee Avoidance
Habits	Increased Sleep

KEY

		Weak or unproven link
		Strong or generally accepted link
		Proven definite or direct link
		Strongly counter-indicative
		Very strongly or absolutely counter-indicative
		Highly recommended

GLOSSARY

Chronic: Usually Chronic illness: Illness extending over a long period of time.

Cytokines: Cytokines are chemical messengers that control immune responses. They are secreted by white blood cells, T cells, epithelial cells and some other body cells. There are at least 17 different kinds of interleuken and 3 classes of interferon called alpha, beta and gamma and various subsets. Interleukens and interferons are called “cytokines” and there are two general groupings, Th1 and Th2. Th1 (T-cell Helper type 1) promote cell-mediated immunity (CMI) while Th2 (T-cell Helper type 2) induce humoral immunity (antibodies).

Diabetes Mellitus: A disease with increased blood glucose levels due to lack or ineffectiveness of insulin. Diabetes is found in two forms; insulin-dependent diabetes (juvenile-onset) and non-insulin-dependent (adult-onset). Symptoms include increased thirst; increased urination; weight loss in spite of increased appetite; fatigue; nausea; vomiting; frequent infections including bladder, vaginal, and skin; blurred vision; impotence in men; bad breath; cessation of menses; diminished skin fullness. Other symptoms include bleeding gums; ear noise/buzzing; diarrhea; depression; confusion.

Hallucination: A false or distorted perception of objects or events, including sensations of sight, sound, taste, smell or touch, typically accompanied by a powerful belief in their reality.

IL-6: Interleukin-6. IL-6 is a pro-inflammatory and immunosuppressive cytokine. Elevations in serum IL-6 correlate with adverse disease features and shortened survival in chronic lymphocytic leukemia.

Insulin: A hormone secreted by the pancreas in response to elevated blood glucose levels. Insulin stimulates the liver, muscles, and fat cells to remove glucose from the blood for use or storage.