How Sleep Deprivation Affects You and Your Mental Health

Sleep deprivation can seriously affect all parts of your body - physically and mentally. You weaken your immune system. You can become more vulnerable to respiratory infections.

Sleep deprivation can cause digestive issues that result in weight gain, and possible diabetes issues. Along with weight gain, you are at risk for high blood pressure, heart disease, and stroke.

Sleep deprivation impairs you mentally with memory issues, cognitive function, moodiness, hallucinations, depression, that can make you more accident prone, and yes, it can even result in accidental death.

NOTE: If you drive or do anything else that can cause injury to you or someone else, it can be devastating. 

According to the Sleep Association Organization, Sleep Deprivation is defined as not getting adequate total sleep.

Even though relatively few studies have been done on total lack of sleep over a long period of time in humans, long term sleep deprivation in lab animals has resulted in death.

What is a Typical Night for You?

• Fall asleep but wake an hour or so later, check the clock, roll over, try to sleep? Toss and turn, check the clock again? A never ending cycle until the morning alarm sounds?

• Ready for bed, but when the lights are out, you can't sleep? You toss and turn, dozing fitfully until the morning alarm blares?

• Working late into the night, ignoring your body's cries for sleep?
  
  Forcing yourself to stay awake with caffeine-laden beverages? Your body's desires for sleep overcome your desire to stay awake, yet you feel like you didn't sleep at all?

• Your mind won't stop recycling the day's events, tomorrow's possibilities, or random racing thoughts that won't go away and keep you awake?

What are the Effects of Sleep Deprivation?

If you experience long term sleep deprivation you can begin to hallucinate or trigger a mania episode in those with Bipolar Disorder. Other psychological risks include: impulsive behavior, depression, paranoia and/or suicidal thoughts.

Other affects on your body can include:

• Excessive Daytime Sleepiness
• Accidents from Lack of Attention
• Moodiness
• Hunger
• Other Health Dangers such as:

• Diabetes

• Cognitive Impairment

• Suppressed Growth Hormones

• Memory Lapses

• Depression

• Weight Gain or Loss

Read this article about how Sleep Deprivation affects your body.

For more information, read Effects of Sleep Deprivation on the Body

Read this article to learn the 11 Signs You're Sleep Deprived.


Have You Tried These to Help Fall Asleep?

• Prescription sleep medication?
• Over-the-Counter sleep medication?
• A Sound Machine or Room Air Filtration System?
• Something Herbal like Melatonin? Valerian? Chamomile?
• Meditation?
• A warm bath?
• Reading a book?
• Playing a game (or six) on your Smart Phone?
• Tea or Warm Milk?
• Self-Hypnosis?
• Letting the TV stay on?
• Listening to music?
• Something else not listed here?

Did you know that overuse of some OTC Sleep Medications can actually cause you to get less sleep?


What Can Cause Sleep Deprivation?

• Sleep Disorders that reduce Sleep Time such as Sleep Apnea, Insomnia, Restless Legs Syndrome, others

• Poor Sleep Hygiene

• Sleep Disorders that Interfere with Brain's ability to Stay Awake such as Narcolepsy or Primary Hypersomnia

• Insufficient Total Sleep Time

Are there Some Positive Ways to Help Eliminate Sleepiness if You Suffer from Sleep Deprivation? From 10 Best Treatments and Cures for Sleep Deprivation

Sleep - Too obvious, right?

Activity - Research studies have shown that a five-minute walk can improve excessive daytime sleepiness as measured by multiple sleep latency testing (MSLT). Unfortunately, this increased alertness may be a transient benefit that comes and goes rather quickly. 

Bright Light - The exposure to bright light has important effects on your body's circadian rhythm. The circadian rhythm is a pattern of body functions, including sleep and wakefulness, that is timed to the day-night cycle. There are some conditions such as seasonal affective disorder (SAD)and circadian rhythm sleep disorders that are helped by appropriately timed exposure to bright light. In addition, bright light may help you become more alert if you are sleep deprived.

Noise - When we hear something, our brain responds by making us slightly more alert. This can be problematic when we have a noisy sleep environment, but it can be helpful if we are trying to stay awake.

Temperature - Unfortunately, there is little evidence to suggest that temperature changes do much to improve our alertness and decrease excessive sleepiness. Studies of extreme temperatures (either very hot or very cold) have an effect for only a few minutes. 

Posture - Surely it is harder to fall asleep when you are standing up, so posture clearly can have some beneficial effects on sleep deprivation. 

Caffeine - Aside from simply getting more sleep, the best single treatment for sleep deprivation may be caffeine. This naturally occurring stimulant is found in many common foods and drinks, including coffee, tea, soda pop, energy drinks, and chocolate.

Stimulants - Aside from caffeine, there are other stimulants available as prescription and over-the-counter drugs that might be helpful in alleviating the symptoms of sleep deprivation.

Motivation - You might consider that you are more likely to stay alert and attentive if you actually care about the activities you are engaged in. A boring lecture or meeting at work may be just the thing to put you right to sleep. However, spending time with your loved ones or pursuing a favored hobby may keep you wide awake, at least in the short term. 

Group Effects - There is some belief among anthropologists that the effects of sleep deprivation may be lessened when they occur in the context of a group. You might imagine that a handful of sleep-deprived people are able to engage one another in ways to maintain alertness.


What are the Treatments for Sleep Deprivation?

Get more sleep!

Easier said than done, right?

The best answer is to treat the cause of the Sleep Deprivation. Is it a sleep disorder? You won't know unless you see a sleep specialist who can diagnose your sleep condition. I suggest if you are experiencing sleep deprivation, you see a sleep specialist immediately. They can rule out other medical issues, find the cause, and treat the real reason for sleep deprivation. Then, you can experience that benefits of adequate sleep and wake refreshed and ready to tackle your day.

Photos Courtesy of Storyblocks

Mental Health Series - International Survivors of Suicide Loss Day

According to findings on Wikipedia, International Survivors of Suicide Loss Day is celebrated every year on the Saturday before Thanksgiving in the United States. It was designated by the United States Congress as a day when the friends and family of those who have died by suicide can join together for healing and support. 

In 1999, Senator Harry Reid , a survivor of his father's suicide, introduced a resolution to the United States Senate which led to the creation of National Survivors of Suicide Day. As citizens of other countries began observing the day in their local communities, it was renamed International Survivors of Suicide Day.

Every year, the American Foundation for Suicide Prevention sponsors International Survivors of Suicide Loss Day, a program that unites survivors of suicide loss across the world. At events in hundreds of cities spanning six continents, survivors of suicide loss gather together to remember their loved ones and offer each other support. The American Foundation for Suicide Prevention produces a program shown at these events that features personal stories and advice from other survivors and psychiatric professionals. These events help survivors cope with the tragedy of losing someone to suicide.

Suicide is the 10th leading cause of death in the United States. According to USA Today there is a suicide every 13 minutes in The United States of America. Stated in an article by USA Today, there are far less homicides than suicides. In fact, homicide rates have fallen by half since 1991.

According the American Foundation for Suicide Prevention, it says this about International Survivors of Suicide Loss Day:

"International Survivors of Suicide Loss Day can change your life. It’s the one day a year when people affected by suicide loss gather around the world at events in their local communities to find comfort and gain understanding as they share stories of healing and hope.

Survivor Day 2015 takes place on Saturday, November 21. All gatherings will include a screening of the new Survivor Day documentary produced by the American Foundation for Suicide Prevention, titled Family Journeys: Healing and Hope after a Suicide. 

Additional programming is specific to each event. The programming may include presentations by loss survivors and mental health professionals, as well as small group discussions that bring together people who have experienced similar losses.

For many loss survivors, attending a Survivor Day event is the first time they realize they are not alone. Just hearing the stories—from people at all stages of healing—can be helpful. The gathering also provides participants with a chance to share their own stories with those who understand firsthand the challenges of living in the aftermath of a suicide loss."

If you'd like to find a Survivor event near you click here 

Currently, in 2010, in the United States alone, someone dies by suicide once every 13.7 minutes. Suicide is the fifth leading cause of death for youth between the ages of 15 and 24. Did you know that depression is more common than AIDS, cancer, and diabetes combined? Every year, in the U.S. nearly 400,000 people attempt suicide. However, although it’s a serious and common problems, -- suicide and depression – many people don’t know about these great risks – including who’s at risk, why, and when they’re most vulnerable.

What this means is, that during a crisis, people aren’t able to find the information they need. But, by using the information below about suicide and depression you may save the life of someone you know.

SUICIDE FACTS

• For many years, the suicide rate has been about four times higher among men than among women. In 2010, men had a suicide rate of 10.9, and women had a rate of 5.2. Of those who died by suicide in 2010, 78.9% were male and 21.1% were female.

• The highest suicide rate was among people 45-64 (18.6) years old. The second highest was 85 years old. (17.6)

• Young adult ages 15-24 had a suicide rate of 10.5.

• At particularly high risk are white men over the age of 85 who have a suicide rate of 49.8 deaths per 100,000 in the general population.

• Did you know that three times more women than men attempt suicide?

• Four times more men than women actually kill themselves.

• More than half the suicides in the U.S. are completed with guns. This violent and usually irreversible route is the choice of men.

• The most common method of women is poisoning; typical an overdose of medication the result of which is lethal.

• Suicide cuts across ethnic, economic, social and age boundaries.

• Surviving family members are not only one to suffer the loss of a loved one to suicide, but are also themselves at a higher risk of suicide and emotional problems.

• “Anyone can call the hotline 800-273-TALK and press "1" for advice, even if they are worried about someone else," adds Dr. Valenstein.

 DEPRESSION FACTS

• Suicide is preventable. Most suicidal people desperately want to live; they are just unable to see alternatives to their problems.

• Two of every three people who commit suicide are depressed at the time they take their life. However, alcoholism plays a role in one in three completed suicides.

• The risk of suicide in people with major depression is about 20 times that of the general population.

• People who have had multiple episodes of depression are at greater risk for suicide than those who had had one episode.

• People who have had a dependence on alcohol or drugs in addition to being depressed are at greater risk for suicide.

• People who are depressed and exhibit the following symptoms are at particular risk for suicide:

 Signs and symptoms of depression include:

• Feelings of helplessness and hopelessness. A bleak outlook—nothing will ever get better and there’s nothing you can do to improve your situation.
• Loss of interest in daily activities. No interest in former hobbies, pastimes, social activities, or sex.  You’ve lost your ability to feel joy and pleasure.
• Appetite or weight changes. Significant weight loss or weight gain—a change more than 5% of body weight in a month.
• Sleep changes. Either insomnia, especially waking in the early hours of the morning, or oversleeping (also known as hypersomnia).
• Anger or irritability. Feeling agitated, restless, or even violent. Your tolerance level is low, your temper short, and everything and everyone gets on your nerves.
• Loss of energy. Feeling fatigued, sluggish, and physically drained. Your whole body may feel heavy, and even small tasks are exhausting or take longer to complete.
• Self-loathing. Strong feelings of worthlessness or guilt. You harshly criticize yourself for perceived faults and mistakes.
• Reckless behavior. You engage in escapist behavior such as substance abuse, compulsive gambling, reckless driving, or dangerous sports.
• Concentration problems. Trouble focusing, making decisions, or remembering things.
• Unexplained aches and pains. An increase in physical complaints such as headaches, back pain, aching muscles, and stomach pain.

Major depression is the psychiatric diagnosis most commonly associated with suicide.

MISCELLANEOUS SUICIDE FACTS

Suicide rates were the highest in the West (13.6) followed by the South (12.6) the Midwest (12.0) and the Northeast (9.3)

Did you know that writing style is linked to suicide risk?

Creativity, depression and suicide have been linked for a long time. So it comes to no particular surprise that some of history’s most creative persons suffered from a mental illness. Depression affected some of the greatest minds such as Charles Dickens, John Keats, and Tennessee Williams. Several famous writers committed suicide, including Ernest Hemingway, Sylvia Plath, and David Foster Wallace. 

Guest what? There’s something even more special about them. This group also has something else in common. They all wrote in the first person, which has been suggested to be a sign of a suicide risk.

The Impact of Suicide on Those Left Behind

Suicide is a fact. The numbers are above from reputable sources. But, what happens to those left behind? Of course, they grieve. Their grief for the loss of a loved one is evident, but what else happens to those family and friends who are left behind to pick up the pieces after a loved one's suicide?

There is a stigma surrounding suicide. For the person who committed the act and the family and friends afterwards. There is a shame associated with suicide that makes even family and friends want to cover up their loved one's real reason for dying and use excuses or labels to reason their way through their loss. They use words such as "accident" or "illness" to cover up the suicide. The investigation or coroner's inquest that can occur afterwards embarrasses them. Why?

A very good question and one that those left behind should ask a professional counselor or therapist. Possibly, they feel guilt or shame, maybe even feelings of rejection. All of these feelings can be worked through with professional counseling.

Many of those left behind may even suffer from depression. Studies from John Hopkins University found not only that those left behind have an increased chance for depression, they also have an increased risk of committing suicide themselves.

For these reasons alone, it's even more important for those family and friends who are feeling and grieving the loss of a loved one after suicide seek professional help as soon as possible.

Anger, self-blame, grief, confusion are all feelings associated with the effects on family and friends after a loved one commits suicide. Unlike an illness or other type of death, suicide is sudden and unexpected, leaving those behind to have much stronger and even longer lasting feelings of grief.

Because of the stigma surrounding suicide, it may be difficult for family and friends to talk about their feelings. This is normal. But, it must be impressed upon them how important it is to process those feelings with a therapist.

For family and friends, processing those feelings can be done in a journal as well. Writing through your emotions and feelings can be cathartic and healing in their own way. Writing does heal. It's been proven time and again through scientific study that the process of writing your strongest emotions and feelings in journal format helps you heal fro your personal traumatic challenges.

Don't be ashamed to talk or write about your feelings. Seek professional help. Grieve in a healthy way. Process your feelings and don't blame yourself for your loved one's death. Take care of yourself. It's your health that matters the most.