Sleep patterns for humans have changed over the past centuries, even when the need for sleep has remained consistent (Williams et al., 2015). During various periods throughout history, individuals have gone made increased efforts to make sleep more comfortable and safer or incorporating sleep into their lives in a lesser or greater level. Many ideas about sleep have evolved from culture to culture and in response to the development of scientific comprehension. The history of sleep dates back to 450 BC where a Greek physician Alcameon suggested that sleep was a period of unconsciousness caused by lack of circulation to the brain due to the blood draining from the body surface (Williams et al., 2015). Later in 162 AD was when Galen identified the brain to be responsible for consciousness rather than the heart. During the age of enlightenment, scientific experts began the practice of interpreting dreams. By the 1800s, excessive sleep was regarded as a mark of laziness. Sleep and Wakefulness published by Nathaniel Kleitman in 1939 was a culmination of many years of research covering sleep research, sleep disorders, sleep-wake cycles, and body changes during sleep (Hershner & Chervin, 2014). In the 1980s, scientists made a connection between the duration of sleep and the circadian rhythm. The link between sleep and learning was researched and the total physiological need of sleep to life was confirmed.
Sleep deprivation is a common problem among college students and can affect a student’s physical and mental health. Past research has evaluated variations in sleep patterns including the quality of sleep, number of hours slept, sleep and wake times and found a link with cognitive impairments, poor health and performance (Williams et al., 2015). Most students often have irregular sleep patterns meaning that sleeping time is not consistent. Irregular sleep patterns may involve sleeping off and on in a series of naps during the day and night, having a hard time sleeping well or feeling sleepy when awake, having no regular pattern of when they sleep or awake and have total sleep time that is not usual for their age. Cultural values have an influence on sleep practices and attitudes. Cultural variations in terms of sleeping locations and sleeping partners in different societies and traditions have influenced the timing, duration and regularity of sleep (Williams et al., 2015). A study carried out in 2009 indicated that the average French person sleeps about 9 hours in one night, while Americans and Spaniards sleep for 8.5 hours in a night (Williams et al., 2015). A recent study explored sleep related practices and beliefs in white and black participants. The black participants in the study were likely to report snoring and were characterized by huge differences between perceived need and sleep duration. Black participants reported sleep hygiene problems and indicated beliefs that suggest less comprehension of the importance of good sleep for health, although most participants reported that lack of sleep caused negative repercussions on health conditions. Both black and white participants reported that they did not discuss sleep problems with their healthcare providers (Williams et al. 2015). However, the study indicated that black participants were more likely to discuss health issues with clergy, elders and healers in the society.
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Sleep plays key physical and behavioral functions. Acute sleep deprivation causes rapid progressive multi-organ failure and death in human beings (Zhang et al. 2017). Sleep has been considered a recovery phase that prepares the body for the next day of wakefulness. Cell division is rapid during non-REM sleep and has a key function on the immune system (Zhang et al. 2017). Quality sleep and getting enough of it at the right time is as key to survival as water and food. Without sleep it is impossible to maintain the pathways that let an individual establish new memories. Sleep is key to several brain functions including how nerve cell communicate with each other. Human beings spend about one-third of their lives in sleeping and absence of sleep cause physiological consequences. There are two types of sleep, non-rapid eye movement (NREM) sleep and rapid eye-movement (REM) sleep (Owens & Adolescents Sleep Working Group, 2014). The stages of NREM sleep are linked with unique brain activity and physiology. Stage 1 sleep plays a transitional role in sleep-stage cycling and lasts about 1 to 7 minutes in the initial cycle, involving two to five percent of total sleep and is easily interrupted (Owens & Adolescents Sleep Working Group, 2014). Stage 2 of sleep lasts about 10 to 25 minutes in the initial cycle and increases with each successive cycle, eventually involving 45 to 45 percent of total sleep. Stage 3 and 4 are referred to as slow-wave sleep, most of this occurs in the first third of the night. The last NREM stage is 4 th which lasts approximately 20 to 40 minutes in the initial cycle and constitutes about ten to fifteen percent of sleep. Sleep deprivation affects cognitive processes in a significant manner according to a study conducted on 23 test subjects who spent 6.5 days in a controlled environment (Zhang et al. 2017). One group was awake for two nights while the other was on a normal sleep schedule. During the experiment, the subjects were tested three times for executive function tasks that allow significant executive function to be tested differently from nonexecutive components of cognition. The task measured executive functions as working memory scanning efficacy, resistance to interference and aspects of fluency.
Some of the benefits of sleep include sharpened attention, enhanced memory, and low stress levels (Williams et al., 2015). The three stages of memory are acquisition where the information is introduced to the brain, consolidation where the memory is aligned and the final stage is where the stored information is accessed. The acquisition and recall stages happen when individuals are awake and consolidation happens when we are asleep. When individuals are asleep the brain consolidates and organizes memories which aid in remembering what we learnt. Sleep deprivation causes irritability consequently leading to negative reactions to minor interruptions. A survey from the American Psychological Association also indicated that adults who slept for less than eight hours were more likely to report symptoms of stress than those who slept for eight or more hours (Owens & Adolescents Sleep Working Group, 2014). The more tired an individual is the more difficult it is to focus on something.
Some of the causes of sleep deprivation include, the environment, study commitments and voluntary behavior (Hershner & Chervin, 2014). Behaviorally stimulated insufficiently sleep syndrome is a sleep disorder linked with chronic sleep deprivation caused by a voluntary pastern of limited sleep. This happens when people are unaware that their bodies have higher demands of sleep and they choose to remain awake or enjoy certain activities. The use of stimulants affects sleep (Williams et al., 2015) For instance some individuals might consume caffeine or alcohol too close to bedtime which can decrease the possibility of falling asleep. Four out of five college students drink alcohol with about 40 percent of men and women reporting binge drinking within the last 14 days (Williams et al., 2015). Alcohol often reduces sleep latency but then enhances fragmented sleep in the last part of the night. A study found that 11.6 percent of students drank alcohol as a sleep aid (Hershner & Chervin, 2014). Alcohol also increases the risk for obstructive sleep apnea. Certain environments are more likely to restrict natural sleep-wake cycles of the body consequently leading to sleep deprivation. Tight school schedules can make it difficult to get the necessary amount of sleep, leading to deprivation. The pressure to succeed in school and earn good grades is often overwhelming for students. The use of devices such as cellphones, laptops and tablets during sleep time are associated with poor quality of sleep. The 2011 Sleep in America Poll addressed technology availed in the bedroom (Hershner & Chervin, 2014). Adults aged between 19 and 29 years are heavy users of technology before bed. More than 50 percent indicate getting a good night sleep and often wake unrefreshed. Playing video games before bedtime can enhance sleep latency averaging to 21.6 minutes. Most students are apart from their parents for the first time in all their lives and might not know how to utilize their time hence spending late nights socializing rather than sleep. Some of the internal causes of sleep deprivation include sleep disorders and expectations. A survey conducted on 1,845 students suggested that 27% were at risk of one sleep disorder or sleep-related issues including insomnia (12%), obstructive sleep apnea (4%), restless leg syndrome and periodic limb movement (8%) (Hershner & Chervin, 2014) Obstructive sleep apnea is linked with significant sleepiness. The prevalence of snoring is increased as 30% of non-overweight students in a California school reported snoring (Hershner & Chervin, 2014). Most students are overwhelmed by personal expectations and expectations from parents and school. The quest to fulfill these expectations might lead to overworking and consequently sleep deprivation.
Part II: Negative Effects
Physical performance
Sleep is important for physical performance, sleep deprivation mainly causes increases in the levels of the stress hormone, cortisol (Simpson et al. 2017). Sleep deprivation has been linked to the decrease in the production of glycogen and carbohydrates that are stored for energy use during physical activity. Ultimately less sleep enhances the possibility of fatigue, low energy and poor focus during physical activity. Cumulative sleep deprivation has been linked to reduced cardiovascular performance by more than 10% (Simpson et al. 2017). More than 30 hours of sleep deprivation can cause reduced performance. During sleep the brain gets to sort, prioritize and file information accumulated throughout the day, therefore loss of sleep might cause an individual to have poor memory hence struggle making decisions during physical performance. Minimum levels of sleep loss cause an enhanced perception of effort. Hence one might feel fatigued when performing a task that would otherwise be easy to perform. Sleep deprivation is linked to slow reaction time meaning that it would be difficult for an individual to make split-second decisions (Maddox et al. 2009). A study published in the journal SLEEP concurs with the assumption. Researchers at University of Texas divided 49 participants into two groups, 21 were sleep deprived while 28 were well rested. The participants were tested on tasks that necessitated split second decisions. In the course of the study, participants from each group performed the tasks two times within a 24-hour period (Maddox et al. 2009). Participants who were well rested between testing periods improved by 4.3 percent while sleep-deprived cadets saw a decrease in accuracy by 2.4 percent (Maddox et al. 2009).
Cognition and Memory ( Memory storing issues, Focus, Recall)
A good night sleep is important for individuals to think concisely, remember information and make decisions. Sleep deprivation affects executive function; these are a set of abilities that are necessary to perform daily functions. Sleep deprivation makes it harder to pay attention hence it affects job school performance (Rosen et al. 2016). Sleep deprivation slows reaction time hence making it dangerous to drive and perform other safety related tasks. Research indicates that sufficient and good sleep helps with innovative thinking and problem-solving capabilities (Patrick et al. 2017). During sleep, connections between brain cells is strengthened, memories are reactivated, and information is shifted from short to long term. Sleep deprivation therefore cause forgetfulness; studies indicate that sleeping after acquiring new information helps us keep and recall that information.
Imaging and behavioral research indicates that sleep plays an important role in memory and learning. Researchers suggest that sleep deprivation affects memory by impairing the capacity to focus and learn effectively; less sleep also affects the ability to collect memories so that they can be recalled in the future (Patrick et al. 2017). There are several types of memories; they are either fact-based, episodic or instructional. For a memory to be formed three functions have to occur; acquisition for learning something new, consolidation when the memory becomes stable and recall which is the capacity to access the memory in future. Acquisition and recall processes happen when an individual is awake while consolidation happens when an individual is asleep. Sleep deprivation therefore hinders the consolidation process hence making it difficult to recall information. Memory test studies indicate that a single night’s sleep or constant naps results to better performance (Rosen et al. 2016).
Psychological (Depression, Mood)
Research indicates that there is a definite link between depression and sleep deprivation (Wallace et al. 2017). The ability to control emotions is limited after a night of sleep deprivation. The reason as to why sleep causes depression might be linked to an areas of the brain called amygdala. This part of the brain is mainly responsible for anxiety and emotion levels. A study conducted indicated that participants with sleep deprivation of about 35 hours indicated enhanced amygdala response when presented with emotionally negative images as compared to those who had enough sleep (Wallace et al. 2017). Intriguingly, connections with parts of the brain that control amygdala appeared weaker meaning that the participants could not control their emotions. Such a study explains why sleep deprivation might cause depression. Sleep deprivation could increase the chances of developing a mood disorder such as anxiety or depression. Sleep deprivation might make students more irritable, short-tempered and prone to stress. Research indicates that sleep deprivation of a few hours greatly affects moods (Pickett et al. 2016). Sleep deprived individuals often report feeling sad, angry, and mentally exhausted. Catching up on sleep contributes to a dramatic mood improvement. Sleep deprivation reduces an individual’s capacity to attain the emotional benefits of an enhancing experience. Sleep deprived students do not often experience a positive effect after achieving a positive feat such as good grades.
Health Impacts
Sleep deprivation is linked to serious health issues such as heart disease, stroke, and diabetes. Sleep deprivation is a key risk factor for obesity along with other factors such as overeating and lack of exercise. Sleep affects the level of the hormones, ghrelin and leptin that control the feeling of hunger (Pickett et al. 2016). Leptin indicates to the brain when an individual has had enough to eat while ghrelin increases appetite. When an individual is sleep deprived the brain limits the levels of leptin and increases the levels of ghrelin an appetite stimulant. The fluctuation of these hormones could provide an explanation of why individuals crave a night snack. Lack of sleep contributes to excessive weight gain by making an individual feel too tired to exercise. Lack of sleep causes increased levels of insulin after eating. Insulin is responsible for limiting blood sugar levels; increased insulin levels promote fat storage and enhances the risk for type 2 diabetes (Pickett et al. 2016). Sleep has an impact on the processes that maintain the heart and blood vessels; including blood pressure and blood sugar. Students who do not get enough sleep are more at risk of cardiovascular diseases even at a young age. The immune system produces disease fighting substances such as cytokines while an individual is asleep. The substances are utilized to protect foreign invasion of bacteria and viruses. Cytokines aid in sleeping hence providing the immune system with more energy to protect the body against diseases. Sleep deprivation weakens the immune system’s forces hence taking long to recover from an illness.
Educational Impacts (sports, grades, exams)
Lack of sufficient sleep is linked to low grades, poor performance in sports and lower outcomes in examination (Patrick et al. 2017). Students who sleep for less than eight hours per school night are more likely to have lower grades. A research indicates that hours of sleep per night were linked with grades (Rosen et al. 2016). The effects of sleep deprivation and sleeping during the daytime are particularly problematic for students resulting in poor performance in class and extra-curricular activities such as sports (Patrick et al. 2017). Lack of sleep affects memory by impairing the capacity to focus and learn effectively. Sleep deprivation impairs the ability to collect memories so that they can be recalled in the future. If a student cannot recall what they learnt in class, it leads to poor performance in examinations and consequently results to low GPAs. Sleep deprivation causes fatigue, low energy and poor focus during physical activity hence causing poor performance during sports (Patrick et al. 2017).
Relationship Impacts
Lack of sleep makes individuals more irritable and emotional than usual; therefore, it is not surprising that continuous lack of sleep can lead to relationship problems for students. Sleep deprivation often affects the parent-student relationship. Students are often too fatigued and irritable to communicate with their parents hence creating conflicts that would otherwise not arise if the student was well rested (Wallace et al. 2017). When an individual is sleep deprived the part of the brain that connects emotions to memories does not function properly hence releasing more or less neurotransmitters. That can cause the student to overreact or fail to notice a parent or peer’s emotions. Most students who are sleep deprived might be considered anti-social hence developing poor relations with their peers. Poor relationships with peers and teachers might reduce the student’s ability to have a satisfying college experience. Individuals who are sleep deprived are prone to depression and anxiety hence making it difficult to interact with others. Depression often results to a lack of effort to maintain a relationship or lack of attention to the partners’ needs hence causing broken relationships (Wallace et al. 2017). For college students in sexual relationships, sleep depression often affects libido which consequently leads to a failed relationship. A broken relationship from poor sexual performance might affect a student’s self-esteem and confidence.
Societal Impacts (accidents, conflict)
Sleep deprivation increases the chances of a traffic accident occurring (Teft, 2018). Most sleep deprived individuals are more likely to sleep while driving, have lack of attention and concentration. Several studies have investigated the impacts of sleep deprivation on certain measures of driving abilities or safety. The studies involve the utilization of driving simulators concerning safety in a sleep-deprived state. Researchers have indicated that sleep deprivation causes a level of incapacitation that equals being legally drunk (Teft, 2018). Individuals who have a lower quality of sleep are more likely to have accidents on the road. Sleep deprivation is linked to accidents for student in the field for students who play sports. A student who plays sports is more likely to have an accident in the field since they are less attentive and fatigued (Patrick et al. 2017). An individual who is sleep deprived is more likely to engage in conflict as compared to an individual who is well rested. Conflicts mostly arise due to irritability caused by sleep deprivation. Sleep deprived individuals often lack the capacity to control their emotions hence they might be short-tempered consequently resulting to conflicts.
References
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