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27 Dec 2024
10 Min Read
Preevena Devi (Contributing Writer)
That 'just a little longer' could cost you more than you realise. Discover what happens in your brain when sleep is sacrificed for late-night distractions.
'To lead a healthy and happy life, we should get a total of 8 hours of sleep every day.'
Does this line sound familiar? You've probably heard it during your high school science lessons or on a health and wellness podcast. And you might nod your head in acknowledgement of this piece of information. But the real question is, how many of us are getting a good night's worth of sleep? While we might assume that we're getting an adequate amount, statistics suggest otherwise. A study conducted by the leading Malaysian sleep company Sonno revealed that 52.1% of Malaysians are getting only 4 to 6 hours of sleep, leading to a growing concern towards the issue of sleep deprivation.
We all have that one friend who gloats about how little they've slept at night and chooses to wear it like a badge of honour. You might've been guilty of this at some point in your life too. Truth is, in a world where pulling an all-nighter is deemed a benchmark of productivity, sleep deprivation is deeply romanticised. This causes people who heavily indulge in it to suffer from a myriad of issues both physiological and psychological. But what causes sleep deprivation?
It can be divided into two categories: behavioural and psychological causes. One of the behavioural causes would be revenge bedtime procrastination. For further context, it is intentionally delaying sleep to enjoy leisure activities, regaining some control over one's time after a long day of responsibilities. Ever felt the sudden urge at midnight to finish up the first few chapters of the book you've been dying to read since you bought it three months back, just because you've been busy with work? Well, you might be dealing with revenge bedtime procrastination. Other behavioural causes would include overcommitting to work and personal life and doomscrolling. Overcommitting often results in longer work hours and personal obligations spilling into the evening and nighttime, leaving little time to unwind or engage in activities that promote relaxation before bed. As for doomscrolling, the blue light emitted by phones, tablets, and computers suppresses melatonin production, a hormone essential for regulating sleep.
Meanwhile, psychological causes would include the fear of missing out (FOMO), anxiety, and burnout. FOMO often drives people to stay connected to their phones or devices late at night, scrolling through social media or engaging in chats to ensure they're not 'missing out' on updates, events, or interactions. Anxiety and burnout are also some of the psychological causes of sleep deprivation. Anxiety often leads to excessive worry and intrusive thoughts, making it difficult to 'switch off' at bedtime. People with anxiety may replay events of the day, anticipate future problems, or ruminate on unresolved issues. Burnout, on the other hand, results from prolonged exposure to high stress without adequate recovery. This chronic stress keeps the brain hyperaroused, making it challenging to transition into the restful stages of sleep.
To fully grasp the extent to which sleep is essential to our daily lives, it is crucial to understand the aftereffects of experiencing sleep deprivation. Trust me, you wouldn't want to go there!
Sleep debt, also known as sleep deficit, occurs when the amount of sleep you get is consistently less than what your body needs. Over time, this can take a significant toll on both your physiological and psychological health, disrupting essential bodily functions and cognitive processes.
From a physiological standpoint, sleep debt leads to fatigue, reducing your ability to perform daily tasks effectively. Chronic sleep deprivation has also been linked to heart problems, such as hypertension, an increased risk of cardiovascular diseases, and a compromised immune system, leaving individuals more vulnerable to infections and illnesses.
Psychologically, the effects of sleep debt can be equally debilitating. Persistent lack of sleep can lead to hallucinations, exacerbate anxiety and depression, and severely impair memory and focus. Over time, these issues can spiral into worse problems, affecting personal relationships, work performance, and overall quality of life.
Before we delve into the sleep cycle, it's essential to understand the organs and structures that regulate sleep:
The sleep cycle alternates between two main types of sleep: non-rapid eye movement (NREM) and rapid eye movement (REM) sleep, cycling through these stages multiple times during a typical night. A complete sleep cycle lasts about 90 to 120 minutes. To further define these two concepts, NREM sleep encompasses the first three stages of sleep (N1, N2, and N3) and is characterised by slower brain activity and physical restoration. This type of sleep accounts for about 75–80% of the total sleep cycle. Meanwhile, REM sleep is the stage in which dreaming occurs and is associated with heightened brain activity, resembling wakefulness. It is integral to emotional regulation, memory consolidation, and brain development.
Photo credits: The Sleep Charity
Sleep progresses through four stages: N1, N2, N3, and REM. Each stage, correspondingly, serves unique physiological and psychological functions that help you get a good night's worth of sleep:
Now that we're familiar with the sleep cycle, let's have a look at two fundamental sleep mechanisms:
The age-old adage 'get your 8 hours of sleep' may oversimplify the equation. Research increasingly emphasises the importance of sleep quality over sheer quantity:
Sleep Anxiety
Ironically, the pressure to achieve 'perfect sleep' can itself become a barrier to rest. Known as sleep anxiety, this condition arises when individuals become fixated on achieving a certain number of hours of sleep, leading to stress that hinders their ability to actually fall asleep. Common symptoms include lying awake counting the hours until morning, feeling panicked about inadequate sleep affecting the next day, and developing insomnia-like symptoms due to the stress surrounding sleep itself.
The Sleep Paradox
Humans need sufficient sleep to function optimally, yet our biological, social, and environmental circumstances often work against us getting it. Oftentimes, we value productivity over rest, hence, glamourising the 'hustle culture'. Besides that, we're often bombarded by blue light from screens, disrupting natural sleep rhythms. Not only that, we often face increased stressors that spill over into bedtime. The paradox is clear—while we intellectually know how critical sleep is, our modern lifestyles make achieving it increasingly elusive.
The good news is that improving your sleep quality is entirely within your control; the not-so-good news is that it demands discipline to make it a reality. Here are some practical steps to help you reclaim your rest:
In a fast-paced world where productivity often overshadows self-care, sleep remains an essential yet undervalued pillar of health. While clocking in the proper quantity of sleep is crucial for developing and maintaining a healthy body and mind, quality matters even more. High-quality rest rejuvenates your body, sharpens your mind, and prepares you to take on the challenges of the day.
As the new year approaches, consider adding 'getting a good night's sleep' to your list of resolutions. Prioritising rest isn't just about avoiding fatigue—it's a commitment to better physical health, mental clarity, and overall well-being. After all, a well-rested you is the best version of yourself!
Preevena Devi pursued Cambridge A Level at Taylor's College before attending Monash University. She is a biomedical science student, a passionate feminist, and a firm believer in the transformative power of the written word to change the world!
