Not getting enough sleep impairs your judgment, making it harder to do your job.

All-night study sessions, important business deals, new babies — most people will experience a taste of sleep deprivation at some point in life. While the occasional lack of sleep may not seem like a big deal, the impact of sleep deprivation can be intense and its effects can linger. In extreme circumstances, sleep deprivation can ultimately lead to death.

“As a society, as families and individuals, we have not yet fully appreciated the importance of sleep,” says Terry Cralle, RN, a certified clinical sleep educator in Fairfax, Virginia. “Sleep, along with diet and exercise, constitutes the very foundation of good health.” In fact, she says, the three are so interconnected that each needs to be a priority.

Chronic poor sleep puts us at increased risk for serious medical conditions, such as obesity, heart disease, and diabetes. During sleep, our bodies secrete hormones that help control appetite, metabolism, and glucose processing. Poor sleep can lead to an increase in the body’s production of cortisol, also known as the stress hormone. In addition, skimping on sleep seems to throw other body hormones out of whack. Less insulin is released after you eat, and this along with the increased cortisol may lead to too much glucose in the bloodstream and thus an increased risk for type 2 diabetes.

But how much sleep do I really need? Everyone is different, but according to the Centers for Disease Control and Prevention (CDC), adults should get between 7 and 9 hours of sleep each night. (1) And contrary to popular belief, sleeping an extra hour or two on the weekends can not make up for the lost sleep you may be experiencing over the course of a busy week. It could also throw off your internal body clock and possibly lead to Sunday night insomnia. Sticking to a consistent sleep schedule is the best way to regulate the body’s clock.

While pulling an all-nighter (or longer) might seem like a feat worth celebrating, here’s a look at what you’re putting your body through.

At 24 Hours: Impaired Coordination, Memory, and Judgment

Scott Kelley, a 10-year Army veteran, knows about sleep deprivation. With multiple deployments under his belt, Kelley has had many instances of being awake longer than 24 hours in the field. “There were several occasions in Afghanistan and Iraq where I had just finished up 15 to 20 hours of working, got back to my hooch, and then either a rocket attack would come in or a critical mission would be called,” he says.

Kelley’s military training and adrenaline-filled environment seemed enough to keep him focused and alert at this early stage of sleep deprivation. But what happens in more normal circumstances is surprising. The consequences of sleep deprivation at 24 hours is comparable to the cognitive impairment of someone with a blood alcohol content of 0.10 percent, according to a study published in the International Journal of Occupational Medicine and Environmental Health. (2) “Judgment is affected, memory is impaired, there is deterioration in decision-making, and a decline in eye-hand coordination,” Cralle says. “You’re more emotional, attention is decreased, hearing is impaired, and there is an increase in your risk of death from a fatal accident.”

At 36 Hours: Physical Health Starts to Be Negatively Impacted

Now your health begins to be at risk. High levels of inflammatory markers are in the bloodstream, says Cralle, which can eventually lead to cardiovascular disease and high blood pressure. Additionally, hormones are affected — your emotions can be all over the place.

Once Kelley reached 36 hours without sleep, his head started buzzing as though he were dehydrated, and he began to lose motivation. His responses were dependent on his training, and in some instances, he functioned on autopilot and lost chunks of time. Once, he was called back to duty just as he was about to go to sleep after 36 hours on the job, he recounted. “After a quick briefing, I grabbed my gear and flew out by helicopter, got dropped off in the middle of nowhere, and hiked out to the FOB [forward operating base]. The next day, we rode back through the most dangerous road in central Afghanistan, but I don’t remember leaving the FOB or hardly anything that happened until I got back to the base.”

At 48 Hours: Microsleeps and Disorientation

Research shows that after two days of no sleep,the body begins compensating by shutting down for microsleeps, episodes that last from half a second to half a minute and are usually followed by a period of disorientation. “The person experiencing a microsleep falls asleep regardless of the activity they are engaged in,” she says. Microsleeps are similar to blackouts, and a person experiencing them is not consciously aware that they’re occurring.

Kelley experienced microsleeps during this phase of sleep deprivation. “Around 48 hours or so, my mind starts to slip into neutral sometimes, and I find myself staring off into the distance if I don’t maintain focus,” he says.

At 72 Hours: Major Cognitive Deficits and Hallucinations

Expect significant deficits in concentration, motivation, perception, and other higher mental processes after many sleepless hours, Cralle says.

“Even simple conversations can be a chore,” notes Kelley. This is when the mind is ripe for hallucinations. Kelley recalled a time he was on guard duty and repeatedly saw someone standing with a rifle in the woods, ready to sneak into camp. Upon closer inspection, he determined he was actually looking at a branch and shadows.

Involuntary Sleep Deprivation: Causes and Symptoms

Not all instances of sleep deprivation are voluntary. Insomnia, sleep apnea, restless legs syndrome, night terrors, sleepwalking, and other problems can affect sleep. See a sleep specialist if you experience any of the following, suggests Cralle:

Excessive daytime sleepiness
Snoring, gasping, or choking during sleep
A restless sensation or jerking in your legs at night
Impaired ability to perform regular daytime activities
Struggling to stay awake when inactive, whether at a traffic light, while watching television, or reading
Needing caffeinated beverages or sugar throughout the day to stay awake
Feeling tired or falling asleep while driving
Needing sleep aids on a regular basis

Source:everydayhealth

Scientists in the United States (US) have warned that falling asleep with the light or Television (TV) on could lead to obesity, saying that it confuses the body clock. The findings, published in the journal ‘Jama International Medicine,’ found light – especially sleeping with a light or television on in the room – increased the risk of weight gain and obesity.

They consequently advised people to avoid looking at bright screens beginning two to three hours before bed. According to the study, by the National Institute of Environmental Health Sciences, North Carolina in the US, reducing exposure to artificial light at night while sleeping could be considered in obesity prevention interventions.

The authors said compared to those not exposed to artificial light, women who slept with the light or TV on were 22 per cent more likely to become newly overweight and 33 per cent more likely to become newly obese. In addition, they said this could be because a lack of sleep changed the hormones that regulate appetite. Sleep disruption, the team said, has an effect on hormone balance, and could make affected persons seek out calorific food.

The research included nearly 44,000 women aged between 35 and 74 years of age, that had no history of cancer or cardiovascular disease and weren’t shift workers, daytime sleepers or pregnant at the study’s start. The study participants self-reported the amount of artificial light they were exposed to at night. The researchers, led by Dr. Yong-Moon Mark Park, were quick to point out that exposure to artificial light at night could be reflective of unhealthy behaviours, such as an unhealthy diet, sedentary lifestyle or stress, and socioeconomic disadvantage. Park. PhD is of Epidemiology Branch, National Institute of Environmental Health Sciences, National Institutes of Health.

Source: New- telegraph

A 50-year-old woman infected with Ebola has died in western Uganda, a day after her five-year-old grandson died.

They are the first two cases reported in the country since the virus spread from neighbouring Democratic Republic of Congo, where nearly 1,400 people have died.

Three suspected Ebola patients have also run away from an isolation centre.

The head of a major medical charity has called the latest outbreak of Ebola in central Africa “truly frightening”.

Dr Jeremy Farrar, the director of the Wellcome Trust, said the epidemic was the worst since that of 2013-16 and has showed “no sign of stopping”.

He said the spread was “tragic but unfortunately not surprising”. He warned that more cases were expected, and a “full” national and international response would be needed to protect lives.

On Friday the World Health Organization (WHO) will decide whether the outbreak should now be deemed a public health emergency.

The grandmother and grandson are said to have travelled across the border to DR Congo on Sunday, where they are suspected to have contracted the virus from an elderly male relative who later died.

The three-year-old brother of the boy who died on Monday – who is confirmed as having Ebola – and four other members of his household have been repatriated to DR Congo, Uganda’s health ministry said on Thursday.

Uganda now has three people being held in isolation because health officials fear they could be infected – their status is being confirmed with blood tests.

How prepared is Uganda?

Analysis by Patricia Oyella, BBC Africa, Kampala
This isn’t the first time the virus has struck the country. Outbreaks in 2012, 2007 and 2000 have prompted the health ministry to build capacity, says Director of Clinical Services Dr Charles Olaro.

Public health information campaigns broadcast to at-risk areas have been key in preventing the spread since the first case of Ebola was reported over the border in DR Congo last August. Mass gatherings, including market days and prayers, have been cancelled. Market days in the town of Kasese attract an estimated 20,000 people at the border area.

Uganda’s health ministry and the WHO said a rapid response team had been dispatched to identify others at risk. The country has already vaccinated about 4,700 health workers against the disease, according to a joint statement by WHO and Ugandan health officials. Ebola screening centres are in operation along the border with DR Congo as well as other major entry and exit points.

Authorities have identified 22 high-risk districts – places that are close to the border and have high levels of movement – and deployed medical monitors to spot and manage any cases they find.

A database of experts is on hand to deal with different scenarios, the health ministry says, and Uganda also benefits from the expertise of health workers it deployed to contain previous outbreaks in West Africa.

Source: BBC news