The human
body needs sleep just as it needs oxygen, water and food to function at optimal
level. Sleep deprivation has become an unrecognized epidemic as most people
tend to experience some level of regular sleep disruption. We usually feel
grumpy and foggy after a sleep deprived night but sleep deprivation affects
almost everything about you - ability to lose weight, memory, health, looks,
sex life etc. Sleep
deprivation kills your productivity and dumbs you down. A person who doesn't
sleep enough is constantly sleepy, yawns too much, and is always irritable and
tired during the day.
According
to Harvard Medical School's Division of Sleep Medicine, sleep deprivation has
severe effects on mental functioning. They said,"Not getting enough sleep
- whether for just one night or over the course of weeks to months - has a
significant effect on our ability to function. Sleep deprivation negatively
impacts our mood, our ability to focus, and our ability to attain higher
cognitive functions." Sleep deprivation really makes you worse at pretty
much everything. The role played by sleep in thinking and learning is a
critical one. When you don't sleep well, your attention, alertness,
concentration, reasoning and problem solving are impaired, making learning less
efficient and more difficult.
Sleep
enables the formation of pathways between neurons in your brain that help you
remember newly learnt information. When you do not sleep well, your brain is
exhausted and can't perform well. As a result, your coordination skills are
decreased, increasing tour risk for accidents. Also, you will find it difficult
concentrating, and you'll be slow at learning new things.
Extended
sleep deprivation could result in hallucinations. There are other psychological
risks like: paranoia, depression, impulsive behavior, and sucidal thoughts.
Microsleep episodes become recurrent in a sleep-deprived person. You'll find
yourself sleeping off for a few seconds or minutes without realizing it. You
could easily injure yourself by tripping or falling. Microsleep episodes could
be very dangerous when driving.
Your
emotional state is also negatively affected. You will be more prone to mood
swings. Sleep deprivation could also dampen creativity.
Your
respiratory system is also affected by sleep deprivation, these two share a
two-way relationship. One exacerbates the other. Existing respiratory diseases
are worsened by sleep deprivation. Obstructive Sleep Apnea (OSA) which is a
nighttime breathing disorder is known to interrupt and lower the quality of sleepm
which could reslt in sleep deprivation.
The
effects of sleep deprivation on the immune system are quite severe. Sleep
deprivation interferes with the production of cytokines - protective,
infection-fighting substances. Cytokines fight foreign invaders like viruses
and bacteria. When you don't sleep well, your body doesn't produce enough
cytokines, making it difficult to fight foreign invasion. You'll also take
longer to recover from illness. Your risk for chronic diseases like diabetes
and heart disease also increase. People who sleep little are more prone to
getting cardiovascular disease.
How
you sleep affects your digestive system. Sleep deprivation is a risk factor for
becoming overweight. Lack of sleep makes you feel too tired to exercise, which
could lead to weight gain. Sleep affects the levels of hormones that control
feelings of hunger and fullness. These are leptin and ghrelin. Ghrelin is an
appetite stimulant, while leptin tells your brain that you have had enough to
eat. When you don't sleep enough, your brain produces less leptin and more
ghrelin. A rush of these hormones explain the tendency for sleep-deprived
persons to overeat at night, or to over-indulge in snacks at night. Sleep loss
stimulates cravings for high-fat and high-carbohydrate foods.
The
endocrine system is also affected by sleep deprivation given that hormone
production is dependent on sleep. Three hours of uninterrupted sleep are
required for testosterone production. The growth hormone is also produced when
you sleep. The pituitary gland releases growth hormones continuously but sleep
and exercise further induce the release of these hormones. When you wake up a
lot in the night, you disturb the hormone production process. Interrupted sleep
can be very detrimental to children and adolescents as the growth hormones
helps build muscle mass and repair cells and tissues.
Lack
of sleep also kills sex drive. Sleep-deprived men and women report little
interest in sex and have lower libidos. Sleep deprivation leaves major,
long-lasting effects on hormone levels. A study published in the American
Medical Association revealed that men who get less than five hours of sleep a
night for over a week or longer have far less levels of testosterone than those
who get enough sleep.
Lack
of sleep further aggravates depression. Studies have revealed that people who
suffer from insomnia are five times as likely to develop depression. Also,
depressed people are more likely to sleep less than six hours at night.
Sleep
deprivation ages your skin. Chronic sleep loss can cause fine lines on the
skin, dark circles under the eyes, and lackluster skin. When sleep is
insufficient, more of the stress hormone, cortisol is released. Excessive
amounts of cortisol break down skin collagen. Collagen is the protein that
keeps skin elastic and smooth.
Sleep
deprivation increases risk of death. British researchers carried out a study,
called the "Whitehall II Study" on how sleep patterns affected the
mortality of over 10,000 British civil servants over two decades. The results
of the study were published in 2007. They revealed that those who had cut their
sleep from seven to five hours or fewer a night nearly doubled their risk of
death from all causes, particularly cardiovascular disease.
Over
time, sleep-deprived persons who get say 6 hours of sleep, instead of 8 begin
to feel that they have adapted to sleep deprivation, but they haven't. They
just get used to the pattern, like we do when following routines. In reality,
their mental alertness and performance keep going downhill. There's a point in
sleep deprivation when we lose touch with how impaired we are. Do yourself
justice - get some sound sleep.
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