It's actually way worse then concentration and irritability problems i learned it in one of my classes:
-Circadian Rhythm messes up: the circadian rhythm is the sleep wake cycle controlled by the hypothalmus of the brain. The Circadian cycle is controlled by the suprachiasmatic nucleus in the Hypothalamus that controls when people should wake up and fall asleep, and as a matter of fact it's sensitive to light. In dimlght, the SCN tells the Pineal gland to secrete a hormone called Melatonin that makes you more sleepy, while more light daylight tells the pineal gland to stop secreting melatonin, making you feel more awake. However, if the SCN's ability to control the sleep-wake cycle is messed up, you end up waking up at the most awkward times and sleeping when you don't want to. If you're unable to sleep, it could be due to a melatonin inbalance in your body, so you might want to take melatonin supplements.
-sleep deprivation causes microsleep accidents, where you accidentally sleep for short periods in the most random locations at the most random times. For example, you're doing your work and you uncontrollably fall asleep. You usually don't realize that you are gonna fall asleep.
-Simple tasks suffer more then complex tasks. When you're deprived of sleep and you are about to start a complex task, your sympathetic autonomous system starts. This is abnormal because that means that your body is going in an emergency mode. The notable effects would be increased breathing, widened pupils, severe migraines or headaches, and uncontrollable levels of stress and anxiety for no reason. Simple tasks usually can't be done. You pretty much act like a goof when you do simple tasks like brushing your teeth etc.
-trembling hands, inattention, dozing off into space, droopy eyelids, procrastination, general discomfort, irritability, depression
-Metabolism efficiency decreases. This can make you more obese. Surprisingly, this is why morbidly obese people are advised to eat healthy, exercise, and most importantly have enough hours of sleep so that their metabolic efficiency is at its best.
-If you get a lack of sleep, you miss out from REM (Rapid Eye movement) sleep. REM sleep is the type of sleep that has saccadic movements and REM waves. This is when your body secretes the growth hormone. If you miss out REM, you might have HGH depletions in your body. You need HGH if you want to develop and mature, especially if you're under 20 yrs old. Infants are advised to sleep longer so that they can get more HGH.
-A DANGEROUS ONE: Along with the REM, if you deplete REM, you are at higher risk of nightmares (REM disorder) and night terrors (NREM disorder). Now it may seem not as bad, but you are also at high risk to somnambulism (sleep-walking). There have been cases where people legit murder people (in reality) but wake up saying that they were in a bad dream. This is typically because they have a sleep disorder. People have also fallen from heights and killed themselves ON ACCIDENT because they were victims of night terrors and sleepwalking. People have also died from night terrors and nightmares because they were TOO traumatic and they woke up unable to breathe.
-A DANGEROUS ONE: Along with memory loss you are at higher risk of Alzeihmers, dementia, and other aging related illnesses at an EARLIER age.
-A DANGEROUS ONE: If you are sleep deprived, your insulin secreting resistance goes UP, meaning that your pancreas won't secrete enough insulin. This puts you at a higher risk to Diabetes and hypoglycemia. This is also why diabetic patients are suggested to sleep longer then the typical sleeping time
Some ideas to sleep:
-Usually people take sleep medications, but it actually makes it worse. Here's what happens: Suppose you take a sleep medication with increased dosage, of say, serotinen. Although it may seem that you sleep perfectly, these sleep pills shorten the period of REM sleep. This causes REM Rebound the FOLLOWING day. This means that you'll have increased amounts of REM sleep after being deprived of REM sleep earlier nights.
-Usually the best thing to do: If you find yourself lying in bed unable to sleep for more than 20 minutes, you should get out of bed and find some light activity to do (ie reading a book) and the moment you feel sleepy just put it away and sleep. It is advised not to watch TV because the radiation may cause problems with the alpha, beta, and delta waves when you sleep.
-Don't use depressants or drugs.
-Don't drink coffee, tea, or use any other stimulating drink/food/activity.
^it comes straight outta my notes so it's all correct
