Sleep deprivation

==Management==

Although there are numerous causes of sleep deprivation, there are some fundamental measures that promote quality sleep, as suggested by organizations such as the [[Centers for Disease Control and Prevention]], the [[National Institutes of Health|National Institute of Health]], the [[National Institute on Aging|National Institute of Aging]], and the [[American Academy of Family Physicians]]. Historically, sleep hygiene, as first medically defined by Hauri in 1977,<ref name="auto">{{cite journal | vauthors = Irish LA, Kline CE, Gunn HE, Buysse DJ, Hall MH | title = The role of sleep hygiene in promoting public health: A review of empirical evidence | journal = Sleep Medicine Reviews | volume = 22 | pages = 23–36 | date = August 2015 | pmid = 25454674 | pmc = 4400203 | doi = 10.1016/j.smrv.2014.10.001 }}</ref> was the standard for promoting healthy sleep habits, but evidence that has emerged since the 2010s suggests they are ineffective, both for people with insomnia<ref name="AASM-behavioral-therapies-2021">{{cite journal | vauthors = Edinger JD, Arnedt JT, Bertisch SM, Carney CE, Harrington JJ, Lichstein KL, Sateia MJ, Troxel WM, Zhou ES, Kazmi U, Heald JL, Martin JL | title = Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline | journal = Journal of Clinical Sleep Medicine | volume = 17 | issue = 2 | pages = 255–262 | date = February 2021 | pmid = 33164742 | pmc = 7853203 | doi = 10.5664/jcsm.8986 }}</ref> and for people without.<ref name="auto"/> The key is to implement healthier sleep habits, also known as [[sleep hygiene]].<ref>{{Cite web|title=How to Sleep Better|url=https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips|access-date=14 January 2021|website=Sleep Foundation|date=17 April 2009|language=en}}</ref> Sleep hygiene recommendations include setting a fixed sleep schedule, taking naps with caution, maintaining a sleep environment that promotes sleep (cool temperature, limited exposure to light and noise, comfortable mattresses and pillows), exercising daily, avoiding alcohol, cigarettes, caffeine, and heavy meals in the evening, winding down and avoiding electronic use or physical activities close to bedtime, and getting out of bed if unable to fall asleep.<ref>{{Cite web|url=https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html|title=CDC - Sleep Hygiene Tips - Sleep and Sleep Disorders|date=13 February 2019|website=www.cdc.gov|language=en-us|access-date=21 April 2020}}</ref>

For long-term involuntary sleep deprivation, cognitive behavioral therapy for insomnia (CBT-i) is recommended as a first-line treatment after the exclusion of a physical diagnosis (e.g., sleep apnea).<ref name="AASM-behavioral-therapies-2021" /> CBT-i contains five different components: cognitive therapy, stimulus control, sleep restriction, sleep hygiene, and relaxation. As this approach has minimal adverse effects and long-term benefits, it is often preferred to (chronic) drug therapy.<ref name="Trauer 191">{{cite journal | vauthors = Trauer JM, Qian MY, Doyle JS, Rajaratnam SM, Cunnington D | title = Cognitive Behavioral Therapy for Chronic Insomnia: A Systematic Review and Meta-analysis | journal = Annals of Internal Medicine | volume = 163 | issue = 3 | pages = 191–204 | date = August 2015 | pmid = 26054060 | doi = 10.7326/M14-2841 | s2cid = 21617330 }}</ref>

There are several strategies that help increase alertness and counteract the effects of sleep deprivation. [[Caffeine]] is often used over short periods to boost wakefulness when acute sleep deprivation is experienced; however, caffeine is less effective if taken routinely.<ref>{{Cite web|url = http://www.aasmnet.org/resources/factsheets/sleepdeprivation.pdf|title = Sleep Deprivation|date = 2008|access-date = 25 March 2015|website = American Academy of Sleep Medicine|url-status = live|archive-url = https://web.archive.org/web/20150226011724/http://www.aasmnet.org/Resources/FactSheets/SleepDeprivation.pdf|archive-date = 26 February 2015|df = dmy-all}}</ref> Other strategies recommended by the American Academy of Sleep Medicine include prophylactic sleep before deprivation, naps, other stimulants, and combinations thereof. However, the only sure and safe way to combat sleep deprivation is to increase nightly sleep time.<ref name="SleepFactSheet">{{cite web |work=American Academy of Sleep Medicine |title=Sleep Deprivation Fact Sheet |url=http://www.aasmnet.org/Resources/FactSheets/SleepDeprivation.pdf |date=2 December 2009 |url-status=live |archive-url=https://web.archive.org/web/20150226011724/http://www.aasmnet.org/Resources/FactSheets/SleepDeprivation.pdf |archive-date=26 February 2015  }}</ref>