Is it possible to mitigate the effects of lack of sleep?

Lack of sleep often haunts a person in a variety of situations, generously “bestowing” fatigue and weakness. How does it affect the body, and is it possible to alleviate your condition?

The New York Times, citing experts, tellswhat happens to the brain after a sleepless night, how sleep deprivation* affects a person’s state and actions, and how to mitigate the consequences of lack of sleep. After all, they are quite capable of disrupting all your plans for the next day due to fatigue. Research shows that when people don’t get enough sleep, their reaction time and decision making are slower, their memory and alertness are impaired, and they are more likely to feel anxious and depressed.

In studies, scientists note these effects after 24 hours of wakefulness. But according to Ben Simon, a researcher at the Center for Human Sleep Research at the University of California, Berkeley, the effect will be similar if you sleep an hour or two less for several nights in a row.

In the brain, changes are manifested by decreased activity in the prefrontal cortex, which is responsible for planning, decision-making and executive functions. And the amygdala, the part of the brain responsible for feelings of fear and anxiety, becomes more active at the same time.

Sleep deprivation or lack of sleep can activate the sympathetic nervous system, causing a person to experience stress. Dr Ben Simon says:

“Our blood pressure, heart rate, cortisol response—all of these components of the sympathetic nervous system increase without sleep.”

Is it possible to mitigate the effects of sleep deprivation? To do this, experts recommend taking a nap. This will reduce the feeling of sleepiness and improve the efficiency of many cognitive processes that are impaired due to lack of sleep. To avoid the “inertia” that some people experience after sleep, you should limit yourself to 30 minutes of respite. Kelly Baron, professor of family and preventive medicine at the University of Utah, explains:

“You may not even feel yourself falling asleep, but even a little sleep can help your brain become a little more efficient.”

Caffeine can speed up cognitive processes, but it’s important not to overdo it: too much caffeine can cause feelings of anxiety and nervousness, and speed up your heart rate – all of which will only worsen the effects of lack of sleep.

“Bright natural light is another way to increase concentration,” recommends Sumi Lee, an assistant professor of human and family development at Pennsylvania State University, and advises taking a walk during sleep-deprived days.

Although the above methods help to cope with the uncomfortable state of the body due to lack of sleep, they cannot completely compensate for the consequences of poor sleep. Experts advise making several changes to your plans per day. Kenneth P. Wright Jr., professor of integrative physiology at the University of Colorado, advises:

“If you’ve been up all night, don’t drive. Your physical performance is just as bad as if you were drunk.”

When working, Dr. Baron recommends spending more time completing tasks and avoiding doing multiple tasks at once. He encourages planning your day according to your circadian rhythm: for most people, energy naturally rises at midday, dips in the afternoon, and then rises again in the late afternoon:

“Do more challenging tasks when you feel better. And when you feel worse, try something that’s a little less cognitively taxing.”

Experts advise avoiding any important or difficult conversations due to possible irritability and not making big life or financial steps:

“You may not be able to really effectively absorb all the information you need to make decisions.”

*Deprivation is a reduction or complete deprivation of the ability to satisfy basic needs, psychophysiological or social.

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