How does lack of sleep affect your mind?

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We know that sleep plays an important role in learning and memory, with brain activity patterns associated with newly acquired information being "replayed" during certain stages of sleep. sleep to strengthen it. So how does lack of sleep affect your mind? Read on below to learn more about chronic sleep deprivation and your mental health.

1. Chronic sleep deprivation and your mental and emotional health.

The brain does most of the cleaning while we sleep, and one task in particular - handling waste - seems to be very sensitive to sleep deprivation. The brain processes waste through the glymphatic system, which is thought to include a network of vessels that run along blood vessels in the scalp and drain waste-filled cerebrospinal fluid from the organ.
The waste products removed by this system include insoluble protein clumps that are deposited in the brain; these occur as a normal part of the aging process and also in neurodegenerative diseases. For example, Alzheimer's disease is associated with the deposition of two such proteins: amyloid-beta, which combines to form plaques around brain cells, and tau, which forms plexuses within them.
Finding that the glymphatic system works best while we sleep helps explain why sleep disorders are linked to neurodegenerative diseases : Poor sleep hygiene can reduce the system's efficiency waste disposal by the brain, so that insoluble clumps of protein normally removed by it remain in place. Prolonged periods of poor sleep can lead to these clumps accumulating to toxic levels, and as a result, they can exacerbate sleep difficulties in a vicious cycle.
Sleep is what biologists call a basic biological need, something that no animal can live for, such as food and water. The average person spends 25 years, or a third of their life, in this unconscious - and very vulnerable - state; However, the exact function of sleep is unknown. On the other hand, it is also clear that sleep is important for maintaining overall good brain health, and that prolonged sleep deprivation can have serious consequences. Sleep disturbances are associated with neurodegenerative diseases and psychiatric disorders, so maintaining good sleep hygiene can reduce the risk of developing such conditions.
We've all had late or sleepless nights, and most of us probably consider this completely harmless, even though we know that chronic sleep deprivation or insomnia has a significant effect on our health. our mental abilities and health. Sleep deprivation makes us erratic and irritable, and impairs brain functions like memory and decision-making. It also has negative effects on the rest of the body - such as weakening the immune system, making us more susceptible to infections.
Better brain imaging now allows researchers to examine exactly how sleep deprivation affects brain function. A study published in 2009 showed that sleep deprivation alters the functional connections between the prefrontal cortex and the brain's reward and emotion processing centers, impairing so-called brain function. operating. As a result, we become oversensitive to rewarding stimuli, our emotional response runs high, and we begin to act irrationally.

The latest of these studies shows that a night of sleep deprivation leads to the deposition of amyloid-beta plaques in parts of the brain affected by Alzheimer's disease. Previous research has shown that circulating amyloid-beta levels fluctuate with the sleep-wake cycle in rats, and that sleep deprivation significantly increases amyloid-beta levels in the animals' brains, but it is unclear whether the findings Does this apply to humans?
Ehsan Shokri-Kojiro of the National Institutes of Health and his colleagues may now have solved this problem. They injected 20 healthy participants with a radioactive tracer that binds to amyloid-beta and used positron emission tomography (PET) to see where the tracer was distributed in their brains. , once after a night of rest and again after a night of sleep deprivation. .
In a paper published in Proceedings of the National Academy of Sciences, they reported that total amyloid beta levels increased by about 5% after a night of sleep deprivation, in the right hippocampus and thalamus, both Both are affected early in Alzheimer's disease. Furthermore, the study participants with the greatest increase in amyloid-beta also reported a worse mood the next day.
Shokri-Kojori said: "We did not determine how much of a reduction in elevated amyloid levels, but it is likely that sleep cancels out these effects, especially when amyloid-beta is in soluble form."
However, he adds that they cannot distinguish soluble and insoluble forms of proteins. "We don't really know if these changes are long-lasting, but consistently higher levels of amyloid-beta would likely increase the risk of plaque formation."

2. How does lack of sleep affect your emotions and mind?

2.1 Hormonal Imbalances Many studies prove that chronic sleep deprivation can cause an excess or a deficit of certain hormones in your body. But hormones control dozens of important processes, so it's no surprise that too little sleep can give rise to cognitive and mood glitches.
However, worryingly, many people still do not consider sleep deprivation a serious condition, but simply think of it as a bad night's sleep. But prolonged sleep deprivation can be debilitating, even seriously damaging your mental health.
2.2 Bad Mood In a 2015 sleep study, healthy young adults with partial sleep restriction demonstrated higher levels of cortisol (the stress hormone), especially at night. They also exhibited altered activity in their sympathetic nervous system - the system responsible for the fight-or-flight response. In short, with less sleep, subjects were more susceptible to stress.
Prolonged sleep deprivation has also been linked to depression, anxiety and, in severe cases, suicidal ideation or self-harm. Although these severe cases may have other factors involved, such as poor diet, inactivity or substance abuse, emotional distress should not be ignored. You can start dealing with stress and low mood by talking about how you're feeling with someone you trust.

2.3 Lack of concentration In a shocking study, conducted in 2000, alcohol was used to illustrate the impact of sleep deprivation on cognitive performance. It has been found that the cognitive ability of a person who has been awake for 17 hours is equivalent to that of someone with a blood alcohol concentration of 0.05%.
After 24 hours of sobriety, the performance is equivalent to a blood alcohol concentration of 0.1%, which is above the allowable driving limit.
Staying up all night is worse than getting drunk. Therefore, avoid driving or operating heavy machinery and start getting 7-8 hours of sleep per night as soon as possible.
Sleep deprivation is associated with potentially serious changes to emotions, mood states and their regulation. Furthermore, it can significantly slow down your response time and ability to make sound decisions, putting you and others at risk. Learn more about the impact of sleep on your health and how to improve your sleeping environment.
If you are feeling out of control of your emotions, are having desperate thoughts, or know someone who is sick, talk to a medical professional openly.
2.4 Does lack of sleep affect emotions and memory? There's a lot of research showing that sleep deprivation can contribute to later emotional, cognitive, and memory loss. Researchers know that sleep is extremely important for healthy cognitive function, and this is not surprising. With a lack of sleep, it can be difficult for us to think straight or focus on anything. There are several studies that demonstrate a link between reduced sleep quality and poorer cognitive performance. But the side effects of sleep deprivation and sleep disturbances may have a longer-term impact, increasing the risk of memory problems with age.
Studies show that people diagnosed with insomnia have a higher risk of developing dementia, for example. In fact, people with insomnia were twice as likely to develop dementia in a 3-year follow-up study as those without insomnia.
Sleep disturbances, such as sleep apnea, are also commonly associated with decreased cognitive function. In one study, women with sleep apnea were much more likely to have mild cognitive impairment or dementia than women without the disorder.
2.5 Sleep deprivation can actually change the brain itself Sleep deprivation can cause direct brain damage. A recent study published in the journal Neurology has shown that people who spend less time in slow-wave sleep have more brain atrophy. Furthermore, people who received less oxygen during sleep (due to disturbed sleep breathing) had higher levels of microbiota (small damaged areas of the brain). There is also evidence that insomnia is associated with reduced brain volume.
Explain the link between sleep loss, brain damage and cognitive function
There are many ways sleep disruption or disturbance can cause memory and cognitive problems. Some of the suggested mechanisms include multiple theories:
Sleep is necessary for memory consolidation, so missing sleep can interfere with memory formation. Sleep deprivation can increase amyloid-β levels. Sleep problems cause disruptions in circadian rhythms and the hormone melatonin, which is important for proper cognitive function. Sleep disorders such as sleep apnea can cause a lack of oxygen during sleep, which can damage the brain. Insomnia can cause depression, which in turn can impair cognition.

3. Tell you how to limit insomnia and protect your mind's health

If you regularly wake up unrefreshed and feeling tired during the day, it's time to take action to get the sleep you need, protecting your mental health. You may just need to take a pill when you want to rest. But you can do a lot to improve the amount and quality of your sleep without resorting to medication.
While sleeping pills or sleep aids may be helpful for short-term use, they are not a cure-all and do not address the underlying causes of your sleep problems — and over time can even make your symptoms worse. Instead, you can make some lifestyle and behavioral changes to address your sleep deprivation and get your sleep schedule back on track.
Soothe your anxious mind at night: Avoid screens, work and stressful conversations in the hour before bedtime. Instead, build a relaxation routine before bed to help you relax and calm your mind. Try soaking in a warm bath, listening to soft music or audiobooks, reading in dim light, or practicing relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation. Postpone Worrying: If you stay up all night worrying and having thoughts running wild, jot your worries down on paper and allow yourself to postpone worrying until the next day. When you're refreshed after a good night's sleep, you'll be in a better mood to tackle problems. Manage stress: Whatever you're stressed about, you can learn how to manage stress in a healthy way to reduce stress and anxiety and improve a good night's sleep. Exercise regularly: Regular exercise is not only a great stress reliever, but it can also help improve your mood and ease the symptoms of many sleep disorders. Try to be active for at least 30 minutes most days — but don't exercise too close to bedtime, or you may have a harder time falling asleep. Maintain a regular sleep schedule. By going to bed and waking up at the same time every day, including weekends, you'll be helping to keep your internal clocks running at the same time. Reduce the impact of job changes: You can help regulate your sleep-wake cycle by using bright lights to increase your exposure to light while working and then limiting your exposure to light. morning when you come home and it's time for bed. Use blackout curtains or thick curtains to keep your bedroom dark during the day. Watch what you eat and drink: Eating a lot of sugary foods and drinking alcohol and caffeine during the day can disrupt your sleep at night. Eating multiple meals near bedtime can make it harder to fall asleep, and drinking lots of fluids can keep you awake at night.
Improve your sleeping environment: The more comfortable you feel at night, the better you will sleep. Keep your bedroom dark, quiet, and cool, and set your bed for sleep and sex only — no screens, work, or any stressful activity. Get caregiving support: If you're the caregiver for your family, skipping sleep can quickly exhaust you and affect the health of yourself and the person you're caring for. Seek support from others to help ease the burden of caregiving so you can get the rest you need. Seek professional help if you suspect a medical cause for your insomnia. Talk to your doctor to address any chronic physical or mental health issues that may be disturbing your sleep, or to change any medications that may be causing the problem.

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References: nuffieldhealth.com, psychologytoday.com, dana.org