Answer a couple of questions to see if you are aware of sleep deprivation ?

What is sleep debt?

The money you borrowed when you were sleep-walking
The total sleep lost during a particular time.
The debt that has not been provided for a fixed percentage.

If you routinely lose sleep or choose to sleep less than needed, the sleep loss adds up. The total sleep lost is called your sleep debt. For example, if you lose 2 hours of sleep each night, you'll have a sleep debt of 14 hours after a week.

Does it matter at what time you fall asleep?

It doesn’t matter at what exact time you are preparing for the sleep as long as you get enough hours of sleep in total.
Midnight is a very important time for our brain, so it is preferable to be asleep exactly at this time.
Our body clock is in sync with the environment − light, darkness, and other cues help determine when you feel awake and when you feel drowsy.

Getting enough quality sleep at the right times helps you function well throughout the day.

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As the sun rises, your body releases cortisol. This hormone naturally prepares your body to wake up, hence sleeping when your body is ready to sleep is very important.
For example, light signals received through your eyes tell a special area in your brain that it is daytime. This area of your brain helps align your body clock with periods of the day and night.

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When it gets dark, your body releases a hormone called melatonin. Melatonin signals to your body that it's time to prepare for sleep, and it helps you feel drowsy.

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Sleep deprivation can affect people even when they sleep the total number of hours recommended for their age group. For example, people whose sleep is out of sync with their body clocks (such as shift workers) or routinely interrupted (such as caregivers or emergency responders) might need to pay special attention to their sleep needs.

If your job or daily routine limits your ability to get enough sleep or sleep at the right times, talk with your doctor. You also should talk with your doctor if you sleep more than 8 hours a night, but don't feel well-rested. You may have a sleep disorder or other health problem.

Does sleep help your brain work properly?

Good sleep can maximize problem-solving skills and enhance memory.
Good sleep has been shown to impair brain function.
Good sleep constraints improve concentration and productivity.

Sleep deprivation might lead to sleep deficiency that alters activity in some parts of the brain. If you are sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change. Sleep deficiency also has been linked to depression, suicide, and risk-taking behavior.

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A study on medical interns provides a good example. Interns on a traditional schedule with extended work hours of more than 24 hours made 36% more serious medical errors than interns on a schedule that allowed more sleep.

On the other hand, good sleep has been shown to improve problem-solving skills and enhance the memory performance of both children and adults. You can check more details in the relevant articles on the PubMed.gov ( Cognitive flexibility across the sleep-wake cycle, Cognitive benefits of last night's sleep, Sleep and rest facilitate implicit memory in a visual search task ).

Studies show that a good night's sleep improves learning. Whether you're learning math, how to play the piano, how to perfect your golf swing, or how to drive a car, sleep helps enhance your learning and problem-solving skills. Sleep also helps you pay attention, make decisions, and be creative.

How does it affect the appearance?

Getting quality sleep is crucial for losing weight.
Poor sleep is linked to higher body weight.
People, who sleep less − weigh less.

A lack of sleep may affect a person’s desire or ability to maintain a healthful lifestyle, but it may or may not be a direct contributor to weight gain. For example, one study in the Proceedings of the National Academy of Sciences of the United States of America says that sleep patterns affect the hormones responsible for appetite. Short sleep duration is associated with an increased risk of weight gain and obesity in both children and adults.

Which sleep routine is more helpful to avoid sleep deprivation?

Having an everyday nap at a particular time.
Having extra sleep on days off.
Going to bed and wake up at the same time every day

Some people nap as a way to deal with sleepiness. Naps may provide a short-term boost in alertness and performance.

However, napping doesn't provide all of the other benefits of night-time sleep. Thus, you can't make up for lost sleep. Napping in preschool-aged children is normal and promotes healthy growth and development.

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Some people sleep more on their days off than on workdays. They also may go to bed later and get up later on days off. Sleeping more on days off might be a sign that you aren't getting enough sleep. Although extra sleep on days off might help you feel better, it can upset your body's “sleep–wake rhythm”.

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Bad sleep habits and long-term sleep loss will affect your health. If you're worried about whether you're getting enough sleep, try using a sleep diary for a couple of weeks. Write down how much you sleep each night, how alert and rested you feel in the morning, and how sleepy you feel during the day. Show the results to your doctor and talk about how you can improve your sleep. You can find a sample sleep diary in the National Heart, Lung, and Blood Institute's Your Guide to Healthy Sleep web-site.

To improve your sleep habits, it also may help to:

💤 Go to bed and wake up at the same time every day. For children, have a set bedtime and a bedtime routine. Don't use the child's bedroom for timeouts or punishment.
💤 Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body clock's sleep–wake rhythm.
💤 Use the hour before bed for quiet time. Avoid strenuous exercise and bright artificial light, such as from a TV or computer screen. The light may signal the brain that it's time to be awake.
💤 Avoid heavy and/or large meals within a couple of hours of bedtime. (Having a light snack is okay.) Also, avoid alcoholic drinks before bed.
💤 Avoid nicotine (for example, cigarettes) and caffeine (including caffeinated soda, coffee, tea, and chocolate). Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last as long as 8 hours. So, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night.
💤 Spend time outside every day (when possible) and be physically active.
💤 Keep your bedroom quiet, cool, and dark (a dim night light is fine if needed).
💤 Take a hot bath or use relaxation techniques before bed.