“Sleep Deprivation: Its Causes and Effects on Human Life”

Numerous studies throughout the years have shown that sleep deprivation can greatly impact
one’s physical health. Ranging from an increased risk of heart disease to a higher chance of injury or
accident, it is no wonder why medical practitioners recommend getting an optimal eight hours of sleep
every night. However, its adverse effects are not only limited to one’s physical wellbeing as it can
affect one’s cognitive performance and impair brain functions, such as memory and decision-making.
In some cases, it has even cost the lives of millions in devastating man-made disasters. This essay is
about sleep deprivation – its causes and effects on human life.
To gain some much needed context about the topic, let us first define sleep and understand
what happens during the sleep cycle. Sleep is described as the state of reduced mental and physical
activity in which the eyes are closed, the muscles are relaxed, and the activity of the brain is altered.
Drawing from this definition, we can describe sleep deprivation as lacking the required amount of
sleep that is needed for optimal growth. This means sleeping for less than 8 hours, which is the
recommended sleeping time for teenagers according to the Center for Disease Control and
Prevention (CDC).
Sleep is divided into two types: Non-Rapid Eye Movement (NREM) sleep and Rapid Eye
Movement (REM) sleep. The two make up what is known as the sleep cycle.
NREM sleep is defined as the state of deep, dreamless, sleep that happens first before REM
sleep. It is divided into stages 1, 2, 3, and 4, with each stage having unique brain wave patterns that
are measured using an Electroencephalogram (EEG), a machine that measures brain wave activity.
The first stage is characterized by low-voltage waves. As the stages progress, the wave height or
voltage increases as brain activity also increases. During sleep, the brain alternates cyclically
between these stages. At varying points throughout the night, it falls into REM sleep.
REM sleep, as the name suggests, is associated with rapid and simultaneous eye movement.
It is here where we see vivid dreams. It occurs briefly at varying times throughout the night but lasts
the longest during the final hours of sleep. Temporary muscle paralysis or muscle atonia takes place
during REM to prevent an individual from “acting out” their dreams (or even nightmares) while
sleeping. If the final stages of NREM sleep are characterized by higher-voltage waves, they revert
back to lower-voltage waves during REM. This stage of sleep is important for memory consolidation,
which is why having an optimal 8 hours of sleep before a test will help in recalling important terms
and concepts (Colten & Altevogt, 2006).
We have talked about brain activity during sleep, but what exactly happens in our bodies
during this time? Sleep serves as rest for the body – it builds muscle and bone, repairs and
regenerates tissues, and strengthens the immune system during this period of rest (Cleveland Clinic,
n.d.). However, many still get less than 8 hours of sleep every night. Why is this so?
Sleep deprivation is caused by three main factors, namely: academic and work demands,
home or familial responsibilities, and sleep disorders. For many, particularly students and workers,
sleep deprivation is done voluntarily to keep up with demands in the school or workplace. For
instance, students stay up late to finish requirements and keep up with assigned deadlines. Workers
sometimes work for more hours than required, adding to their busy schedules and ultimately affecting
their sleep patterns. There are also night-shift workers who have an inverted sleep schedule –
sleeping during the day and working throughout the night. The nuclear meltdowns at Chernobyl and
the Exxon Valdez oil spill were said to be caused, at least partially, by sleep deprivation among night-
shift workers. Not only did these cost millions of dollars to clean up but they also cost the lives of
thousands of civilians and workers (Colten & Altevogt, 2006).
However, sleep deprivation does not only occur among students and workers. Mothers and
fathers, having the biggest roles in the family, also fall victim to sleep deprivation. They have the duty
of raising and nurturing a child, which needs sufficient time and money. The parents not only work for
long hours but also manage the house – doing the chores and making it a safe environment for the
children. Parents to newborn babies can go for many hours without sleeping, especially since babies
demand more time and effort to look after. However, as the children grow older and become more
independent, the more important it is for the parents give them quality time for rest and leisure. Truly,
raising a child is one of the biggest responsibilities one can have.
Although our duties and responsibilities are what usually keep us awake at night, it is
involuntary for some to get less than 8 hours of sleep. Insomnia, sleep apnia, and hypoventilation are
just some of the many sleep disorders that can affect a person’s sleep-wake cycle. Problems getting
to sleep or staying asleep, also known as insomnia, is very common especially among adults. It can
be episodic (lasting one to three months), persistent (lasting three months or more), or recurrent (two
or more episodes within a year). Insomnia can be triggered by other mental conditions, such as
depression and anxiety but it can also vary with age.
Sleep apnia involves breathing interruptions during sleep, either due to obstructions in the
airway (obstructive sleep apnia) or errors in brain signals that control breathing (central sleep apnea).
This interrupts an individual’s sleep, which in turn causes daytime sleepiness and fatigue. Men are
more likely to experience this type of disorder than women, and being obese or having a history of
sleep apnia within the family can also be risk factors.
Hypoventilation, on the other hand, is characterized by shallow breathing and low oxygen
levels during sleep. It frequently occurs along with other medical conditions such as obesity and
hypothyroidism. Much like sleep apnia, it causes excessive daytime sleepiness and fatigue (American
Psychological Association, 2020).
From the three mentioned, other factors that can cause sleep deprivation include gadget
addiction and age. Some people do not necessarily have anything stressful to do but they stay up late
to watch TV or play video games. Age can also affect a person’s sleep schedule as it comes with
added duties and responsibilities. Babies and children have less responsibilities thus they can enjoy
more hours of sleep. Adolescents and adults have more demands to keep up with thus they sleep for
lesser hours (Colten & Altevogt, 2006). This, of course, has numerous negative effects on a person’s
physical and mental wellbeing.
It has been mentioned previously that major bodily activities occur during sleep, including
muscle formation, tissue regeneration, and strengthening of the immune system. Not getting an
adequate amount of sleep interrupts these processes and increases susceptibility to developing
chronic disease. According to an article by the Center for Disease Control and Prevention (2022),
high blood pressure and heart disease have been attributed to insomnia and sleep deprivation, since
these promote the development of unhealthy habits. Sleep-deprived individuals are constantly tired,
thus they have less motivation to be physically active and are more likely to eat unhealthy foods to
provide themselves temporary energy.
Sleep deprivation can also impact an individual’s higher brain function as it affects portions of
the brain in charge of memory, decision-making, creativity, and other important cognitive skills. This
results in an overall decline in cognitive performance – a reason why students who get less than 8
hours of sleep before a test score lower than those who have slept for 8 hours or more. Although it is
still unclear if sleep loss can directly impact a student’s academic performance, sleep deprivation
undeniably causes a decline in brain function and cognitive performance (Colten & Altevogt, 2006).
If sleep provides numerous benefits, not getting enough of it provides numerous negative
effects. However, there are many factors that affect an individual’s quality of sleep – responsibilities,
age, addiction, and disorders being some of the most common. But what can we do to get an
adequate amount of sleep every night? Managing our time well can most definitely help. If we can
accomplish all that we need to do by a set amount of time, we will have enough time left for rest and
sleep. For those with insomnia and other sleeping disorders, cognitive-behavioral therapy (CBT) or
sleep therapy can help find the root cause of a person’s sleep problems and find a workable solution
to it. Whatever it is that we may do, we should always remember to put our health and wellbeing first
before anything else, and realize that getting enough sleep is just as important as our responsibilities.

References
Colten, H. R., & Altevogt, B. M. (2006). Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Institute
of Medicine (US) Committee on Sleep Medicine and Research.

How Does Sleep Affect Your Heart Health? (2021, January 4). Retrieved from Center for Disease Control and Prevention:
https://www.cdc.gov/bloodpressure/sleep.htm#:~:text=Insomnia%20is%20linked%20to%20high,active%2C
%20and%20unhealthy%20food%20choices.

How Much Sleep Do I Need? (2022, September 14). Retrieved from Center for Disease Control and Prevention:
https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

Sleep Basics. (2020, July 12). Retrieved from Cleveland Clinic: https://my.clevelandclinic.org/health/articles/12148-sleep-
basics

Torres, F. (2020, August). What are Sleep Disorders? Retrieved from American Psychological Association:
https://www.psychiatry.org/patients-families/sleep-disorders/what-are-sleep-disorders#:~:text=There%20are
%20several%20different%20types,both%20physical%20and%20emotional%20problems.