Lack of sleep: Causes, symptoms, and effective treatments

This article is available in : العربية

What is lack of sleep?

Not getting enough sleep or unsatisfactory sleep. When severe or chronic, it can interfere with daily activities and worsen health issues.

Basic facts

• Daily need for sleep (by age): Age Group Recommended Sleep Hours Newborns 14-17 hours Infants (4-12 months) 12-16 hours Children (1-5 years) 10-14 hours School age (6-12) 9-12 hours Teenagers (13-18) 8-10 hours Adults (18+) 7-9 hours
• Note: Individual needs vary, but sudden changes in sleep should prompt a consultation with your doctor.

Main symptoms

• Early:
  Daytime sleepiness, fatigue, irritability, difficulty concentrating
• Advanced (similar to alcohol poisoning):
  Short sleep spells – hallucinations – droopy eyelids – slurred speech – impulsive behavior
  
  

Time Stages of Lack of Sleep

Serious health complications

Chronic lack of sleep affects:

• heart: High blood pressure – Strokes
• metabolism: Type 2 diabetes – Obesity
• immunity: Poor resistance to infection
• brain: Memory impairment – increased risk of Alzheimer’s
• Mental health: Depression, anxiety, psychotic episodes

The difference between insomnia and lack of sleep

Common causes

1. Behavioral factors:

• Night shifts
• Caffeine/alcohol abuse
• Bad sleep habits

1. Medical issues:

• Sleep apnea
• Restless legs syndrome
• Chronic pain
• Neurological diseases (Alzheimer’s, Parkinson’s)

1. Mental health:

• Depression – Anxiety – PTSD

Medical diagnostics

• Basic examinations:
  Sleep history – clinical examination
  
  
• Specialized tests:
  Polysomnography – Electroencephalography (EEG) – Mindfulness test (MWT)
  
  

Treatment options

1. Changing sleep behaviors:

• Consistent sleep routine – dark/quiet bedroom
• Avoid screens two hours before bedtime

1. Medical treatments:

• Air compressors (for apnea)
• Precisely prescribed medications (such as melatonin)

1. Psychotherapy:

• Cognitive behavioral therapy (CBT) for sleep-related anxiety

Prevention and symptom management

• Golden prevention: Stick to a consistent sleep schedule, even on vacation.
• Practical tips:
• Avoid fatty meals before bedtime
• Exercise regularly (not right before bedtime)
• Limit liquids at night to avoid frequent waking up
• Warning: Do not use hypnotics without medical advice.

Medical outlook

• can be successfully treated in most cases.
• The key: Early diagnosis and addressing the root cause.
• Warning: Neglecting treatment increases the risk of permanent complications by 40%.