Health
Sleep deprivation and lack of concentration – how the two are connected and what you can do about it
By Deluxe Sleep · Published on
Sleep deprivation and lack of concentration – how the two are connected and what you can do about it
We all know it: when we haven't slept enough, everyday things often slip our minds, we forget faster, and we make more careless mistakes. But this lack of concentration caused by sleep deprivation can have far more wide-reaching consequences. Among other things, dementia has been linked to sleep deprivation. Another problem not to be underestimated: our reaction time slows down drastically. But why does sleep deprivation lead to concentration difficulties? We show you the key facts and how simple tips can improve your concentration problems caused by sleep deprivation – and so let you enjoy restful sleep.
Why sleep deprivation leads to concentration difficulties
It's completely normal for us to sometimes be unfocused and distracted from the task at hand. But if this happens often – and interferes with our normal daily routine – we should get to the bottom of the causes. It may well be that these concentration difficulties and this distraction are caused by sleep deprivation.
Lack of concentration: the role our brain plays
Humans need sleep. Why exactly is not yet fully understood. But researchers do know that adults need seven to nine hours of sleep per night. Thanks to sleep studies, we also know that when we don't get enough sleep, important synaptic connections in our brain are not sufficiently reinforced, and unimportant ones are not broken down to free up capacity for the next day. Since these connections are responsible for transmitting signals between nerve cells, sufficient sleep is essential for this process. The connections form during the day as our brain takes in information and should be processed accordingly during the night. During the sleep phase, our brain also breaks down metabolic waste products. These are then carried away and flushed out of our body. In short: at night, the unimportant is broken down and the important remains. This creates more room, particularly with regard to synaptic connections, so that our brain can take in new information again.
The consequences of concentration difficulties and sleep deprivation
A mild consequence of sleep deprivation could be seen as more effortful, less flexible information processing, along with a reduced ability to concentrate over a longer period. That can be frustrating. Because as a result of the sleep deprivation we already have, we often act more irrationally, our conclusions are shaped by emotion, and logical thinking becomes harder for us. Another, somewhat more serious, possible consequence – caused by recurring sleep deprivation – can be the loss of brain cells. Studies also show a connection between chronic sleep deprivation and dementia or Alzheimer's. And probably the most underestimated consequence of all: people who haven't slept enough have three times as many "attention lapses" as well-rested people. These moments lead to roughly twice as many mistakes over the course of the day, and in the worst case can slow reaction time in road traffic. This is why twice as many people die from drowsiness at the wheel as from alcohol. The important role of restful sleep is therefore hard to dismiss.
If we sleep only a few hours at a stretch for several nights in a row, this can be equated to a blood alcohol level of 0.6 per mille.
Fresh air does you good
During the working day, make sure to let fresh air into your workroom again and again. This is especially important, since we're often not aware of how negatively stale air can affect us. Not only does the lack of oxygen make thinking harder, we also automatically feel uncomfortable. If you have the opportunity, you should leave all windows or interior doors open every so often for a short burst of cross-ventilation. A brief burst of ventilation in the bedroom before going to sleep also ensures enough oxygen for the night. In the morning, in turn, fresh air makes the residual moisture created by sweating during the night disappear. Our tip for ventilating in the evening and morning: air the room for five to ten minutes in winter, and a bit longer in summer if you like.
Using essential oils purposefully
Another tip that can promote both concentration and falling asleep is essential oils. You can use them as room scents in diffusers and fragrance lamps. They also work well as a spray, since you can spray them onto your pillow, for example.
During the day
During the day, the refreshing scent of lemon promotes concentration. Since this yellow fruit has an invigorating and uplifting effect, it can be especially helpful for mental work. If you're about to tackle an important task, you should try rosemary oil. It can boost concentration and can help against lethargy and weakness. Peppermint oil is also a little powerhouse. Thanks to its cooling effect, it helps with grogginess, overwork or exhaustion.
Before falling asleep
You may have already heard that lavender promotes relaxation. Its calming effect helps you switch off more easily and can provide relief for sleep disorders. Anyone who needs a little more help should also use neroli oil. This oil comes from the blossoms of the bitter orange, and is said to have one of the most calming and strongest antidepressant effects. It not only harmonises well with lavender, but can also have a relaxing effect while at the same time being strengthening and regenerating.
After eating, you should rest
A relaxing nap now and then can help you recharge your energy and boost your performance. This can be especially helpful if you've had too little sleep and feel low on energy and unfocused. Just be careful not to doze for more than 20 to 30 minutes. It's during this so-called light-sleep phase that power napping achieves its desired effect. Anything beyond that leaves you groggy and tired. If you suffer from general nighttime sleep disorders and regular problems falling asleep, you should avoid naps, since they reduce your body's evening sleep pressure. In the worst case, this means you'll sleep even worse in the evening.
Conclusion
Alongside short-term tips and tricks, you should above all make sure to sleep more, and sleep well. That may sound trivial at first, but it isn't. So try to find out your natural sleep rhythm and its length. Go to bed according to your own personal sense of it, and get up when you feel rested. Also pay attention to a bed system that's matched to you, so that you can sleep undisturbed and comfortably at night too. That way you avoid tossing and turning. In addition, the mattress should be suited to you for a good sleep climate, since this prevents sweating or feeling cold. If you keep these points in mind, nothing stands in the way of healthy, restful sleep.
If you notice that an unsuitable bed system or mattress is affecting your sleep, and with it your concentration during the day, we're happy to advise you at our showroom in Bischofszell.
Source: This article is based on an article from the BICO sleep blog (bico.ch). The research findings, product developments and test results mentioned in it come from BICO or from the respective named third parties.