Coronavirus (COVID-19): Important information from Sharp
Doctor's office
Enter your doctor's name to get office information.
Find labs in your network
Enter your primary care doctor's name to find labs in your network.
Find urgent care centers in your network
Enter your primary care doctor's name to find urgent care centers in your network.
Verify your medical group

Refer to your insurance card or call your insurance provider to determine your medical group.

You can also search for your primary care doctor to find the medical group you and your doctor belong to.

FollowMyHealth®
Driving Directions
Cart
Update Information
Forgot Password

Please enter your e-mail address.

Sharp Health News

Does losing sleep make you cranky?

Oct. 13, 2020

Angry woman lying in bed

Many of us have sacrificed sleep for work, family demands or to binge-watch “one more episode” of that new addictive show. Unfortunately, when that happens, we tend to feel some negative effects the next day. If you find yourself short-tempered or cranky when you don’t get enough sleep, you are not alone.

“Sleep is a fundamental need for human beings, just like eating and drinking,” explains Dr. Victoria Sharma, medical director of the Sharp Grossmont Hospital Sleep Disorders Center. “Sleep is required for many processes including normal mental function.”

Everyone needs a different amount of sleep, with most people needing seven to eight hours optimally. However, the normal range spans from six to 10 hours. When someone is sleep-deprived, they may experience decreased concentration, slower reaction times, reduced ability to consolidate memories, anxiety, sadness and impatience. Understandably, these feelings can cause irritability in many people.

Not getting enough sleep also has short- and long-term physical effects. Common short-term effects include headaches, upset stomach, increased or decreased appetite, and hand tremors. In some cases, severe sleep deprivation can even be associated with hallucinations. In the long term, adults who average less than seven hours of sleep a day are more likely to report 10 chronic health conditions — including heart attacks, stroke and diabetes, according to the CDC.

While some things like family commitments are out of your control, there are ways you can improve your sleep hygiene and save yourself from feeling the effects of sleep deprivation. Dr. Sharma offers the following tips:

Avoid caffeine six hours before bedtime.
Caffeine promotes alertness by inhibiting chemicals in the brain that promote sleep. It is absorbed rapidly into the bloodstream and reaches peak levels within 30 to 70 minutes. The effects of caffeine can then last three to seven hours, but it may take up to 24 hours to fully eliminate caffeine from the body.

Avoid alcohol four hours before bedtime.
Alcohol may aid with sleep onset due to its sedative properties, allowing you to fall asleep more quickly. However, people who drink before bed often experience disruptions later in their sleep cycle as liver enzymes metabolize alcohol. This can also lead to excessive daytime sleepiness and other issues the following day.

Use your bed for sleep and sex only.
Avoid watching TV in bed. That way, you aren’t subconsciously associating your bed with other activities that get in the way of sleep. If you find yourself still lying awake after 20 minutes or so, get up and do something relaxing in dim light until you are sleepy.

Avoid screens two hours before bedtime.
Using electronic devices before bed delays your body’s internal clock (circadian rhythm), suppresses the release of the sleep-inducing hormone melatonin and makes it more difficult to fall asleep. This is largely due to the short-wavelength, artificial blue light that’s emitted by these devices. If you have to be on your device before bed, wear blue-light-blocking glasses to reduce the effects.

You might also like:

Choose the doctor who's right for you.

At Sharp, we make it easy to find an exceptional doctor — right where you live and work.

All Categories
Contact Sharp HealthCare
Call us

1-800-827-4277

For medical or psychiatric emergencies, call 911 immediately.


Email us

Please do not use this form to convey personal or medical information.

How would you like to be contacted?
Date of birth
Optional


Find other numbers

View our phone directory

What's This?

These important numbers are located on your billing statement.

Find your Sharp Rees-Stealy account number

Find your SharpCare account number

Find your SharpCare account number
What's GDPR?

The General Data Protection Regulation (GDPR) governs the processing of personal information gathered from individuals while they are in the European Union (EU) and parts of the EEA (European Economic Area, which currently includes Iceland, Lichtenstein and Norway).

We are sorry, but we are unable to process hospital price estimates if you live or are travelling within the EU or affiliated nations.

To learn more, call us at 858-499-5901.

What's This?

Many surgery and procedure names sound similar. If possible, please provide the current procedure terminology (CPT) code, which can be found on the order from your doctor.

If you cannot provide the CPT code, please contact your doctor's office for the CPT or a detailed description of services.