Tips on Sleep Deprivation | KHON2
Honolulu (KHON2) – The number of people with insomnia has increased during the pandemic. A recent American Psychological Association survey found that two in three Americans experienced unregulated sleep during this time.
What can you do if you don’t get the recommended 7-9 hours of sleep per night? Dr Julie Takishima-Lacasa, clinical health psychologist at the Manakai O Malama / Niolopua Sleep Center Integrative Health Care Group, weighed in on the effects of sleep deprivation and how to address it.
“Sleep is the Swiss army knife of health,” according to sleep researcher Dr. Matthew Walker. “There isn’t a single known measure of health (and mental health) that is not affected by sleep. Literally, the shorter your sleep, the shorter your life. So many important functions occur during sleep.
According to Dr. Takishima-Lacasa, after only 20 hours of sleep deprivation, you are as weak as when you are legally drunk due to disorders of the prefrontal cortex. Chronic sleep problems cause our nervous system and hormones to be out of order (such as accelerated hormonal aging) resulting in high pro-inflammatory levels (such as cortisol); increased anxiety, stress, and the experience of pain; immune system deficiency; and impaired regulation of glucose / insulin, greline / leptin (or hunger / fullness signals), food cravings, and our gut microbiome which can lead to weight gain and associated illnesses. Poor sleep is also associated with social withdrawal and loneliness, which increases your risk of death by about 45% (which is twice as much as obesity). Chronic sleep deprivation predicts Alzheimer’s disease (by interacting with genetic risk) and is so strongly associated with an increased risk of certain cancers that the World Health Organization has designated any form of night work as a ” known carcinogen ”.
The most common sleep problems are airway obstruction problems, or sleep apnea, snoring, and insomnia, which take more than half an hour to fall asleep or wake up frequently for a while. at night and have trouble getting back to sleep.
Some tips for sleeping:
Keep a consistent sleep schedule
Participate in stress management activities
Get out of bed if you don’t fall asleep for about 20 minutes
Keep the environment cool
Avoid caffeine and alcohol
Don’t take a nap
Try apps like Insomnia Coach
The Niolopua Sleep Center in Manakai O Mālama has been conducting home and laboratory sleep studies throughout the CV19 pandemic, and you can ask for help. Website: https://www.manakaiomalama.com/
There are specialists who teach effective behavioral sleep therapies, such as cognitive behavioral therapy for insomnia, that can guide you through proven interventions such as stimulus control and time restriction in bed.
Viewers can search for local providers of behavioral insomnia treatment or other mental health services, such as anxiety and stress management assistance, using a free online service provided by Hawaii. `i Psychological Association called ‘Find a therapist’.