{"id":2285,"date":"2022-03-03T12:30:35","date_gmt":"2022-03-03T11:30:35","guid":{"rendered":"https:\/\/disturbmenot.co\/?p=2285"},"modified":"2022-05-30T23:34:15","modified_gmt":"2022-05-30T21:34:15","slug":"effects-of-sleep-deprivation","status":"publish","type":"post","link":"https:\/\/disturbmenot.co\/effects-of-sleep-deprivation\/","title":{"rendered":"Negative Effects of Sleep Deprivation on Your Health"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">You\u2019ve probably experienced some, if not most of the acute <\/span><span style=\"font-weight: 400;\">effects of sleep deprivation, <\/span><span style=\"font-weight: 400;\">like being all shades of tired, cranky, and achy. Unfortunately, the list doesn\u2019t end there.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The overall harm that a lack of sleep has on our physical and mental health goes well beyond drowsiness. In fact, being short on sleep wreaks havoc in every system in our bodies.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here, we\u2019ll dive into what exactly happens when you don\u2019t get your seven to nine hours of sleep. How severe, preventable, or reversible is sleep deprivation? Read below!<\/span><\/p>\n<h2><b>Quick Overview of the Effects of Sleep Deprivation<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Systemic sleep loss is a common problem in modern society that affects most people at some point in their lives. The background for this issue is complicated, and <\/span><a href=\"https:\/\/disturbmenot.co\/insomnia-statistics\/\"><span style=\"font-weight: 400;\">insomnia stats<\/span><\/a><span style=\"font-weight: 400;\"> show that almost 40 million US adults suffer from chronic sleeplessness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The official world record for the longest wakefulness period is 264 hours or 11 days, although it has reportedly been broken in less documented attempts. Although decreased cognitive abilities and intense irritability were observed from the subject, Randy Gardner, long-lasting injuries haven\u2019t been reported.<\/span><\/p>\n<h3><b>What Happens When You\u2019re Sleep-Deprived<\/b><b>?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The many signs and symptoms of sleeplessness can be grouped into two major categories:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Effects on mental health and cognition<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Physical effects<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">That said, there are a few more specific categories of effects sleeplessness has on our everyday life. These are:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Poor cognitive performance<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Drowsiness<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Mood changes and disorders<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Compromised immunity<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Metabolic disturbances<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hormonal imbalance<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Increased risk of chronic conditions<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Low sex drive<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, you need to take into account that the<\/span><span style=\"font-weight: 400;\"> short-term effects of sleep deprivation<\/span><span style=\"font-weight: 400;\"> from, say, a night of lost sleep, are different from the effects of chronic sleeplessness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, while the consequences of chronic sleep debt are quite serious, the courageous people who have been subjected to acute extended sleep deprivation under medical supervision haven\u2019t reported any long-term repercussions from their experiments. It is worth noting, however, that Randy Gardner did have insomnia later in life, nearly fifty years after achieving his momentous record.<\/span><\/p>\n<h2><b>Symptoms of Sleep Deprivation<\/b><b> by Stages<\/b><\/h2>\n<h4><b>24 Hours<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">After your first sleepless night, the mesolimbic brain system, which corresponds to the body\u2019s reward system, is stimulated, increasing dopaminergic activity. This leads to the release of excess amounts of dopamine, causing the following\u2014seemingly not too bad\u2014symptoms:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Euphoria<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheerfulness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carelessness\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhanced libido<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased blood sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tension<\/span><\/li>\n<\/ul>\n<h4><b>36 Hours\u00a0<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">One and a half a day after we\u2019ve last slept, the body transitions into what many researchers view as one of the more advanced <\/span><span style=\"font-weight: 400;\">sleep deprivation stages<\/span><span style=\"font-weight: 400;\">. The brain starts to \u201cshut down\u201d by reducing activity in areas associated with action planning. This results in more impulsive and uncontrollable behavior. Symptoms also include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhaustion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slower reactions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Short-term memory loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nausea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Learning difficulties<\/span><\/li>\n<\/ul>\n<h4><b>48 Hours<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">After two days of sleeplessness, the body loses its ability to metabolize enough glucose for energy. This is where<\/span><span style=\"font-weight: 400;\"> sleep deprivation and nausea <\/span><span style=\"font-weight: 400;\">come together. This, in turn, takes a significant toll on the immune system, drastically decreasing its ability to defend the body.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extreme fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drowsiness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased appetite<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irritability and mood changes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Microsleep<\/span><\/li>\n<\/ul>\n<h4><b>72 Hours<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">By the third day of complete sleeplessness, a person starts to progressively lose contact with reality. Multiple microsleeps occur without us even noticing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those that have had this extreme experience know only too well that <\/span><span style=\"font-weight: 400;\">sleep deprivation <\/span><span style=\"font-weight: 400;\">and <\/span><span style=\"font-weight: 400;\">hallucinations <\/span><span style=\"font-weight: 400;\">go hand in hand. Other symptoms of severe sleep deprivation include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Severe cognitive impairment<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Losing contact with reality<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased heart rate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Paranoia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hallucinations<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling cold<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When your body needs more sleep, its first reaction is gradually shutting down cognitive functions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With the exception of a few physical effects, like various degrees of fatigue, nausea, and feeling cold, cognitive difficulties like memory, focus, decision-making, poor memory are the most prominent acute effects of sleeplessness.<\/span><\/p>\n<h2><b>The Cognitive <\/b><b>Effects of Sleep Deprivation on the Brain<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">As we mentioned previously, the go-to mechanism that our body uses to protect itself from lack of sleep-induced damage is the \u201cshutting off\u201d thinking skills. These include a wide array of capacities such as memory, decision making, organizational skills, etc.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The bad news is that long-term exposure to sleeplessness can cause lasting changes in our cognitive performance. The following are the science-backed difficulties we encounter, i.e., the most common <\/span><span style=\"font-weight: 400;\">sleep deprivation effects on the brain:<\/span><\/p>\n<h3><b>Impaired Memory<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">REM sleep and Stage 3 of NREM sleep are indispensable for a process called consolidation of memory to occur.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During these stages of sleep, memories are stored \u201cmore deeply\u201d in the parts of the brain in charge of long-term memories. This way, the brain becomes refreshed and ready to learn new things as soon as we open our eyes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Memories can\u2019t consolidate if you don\u2019t sleep: <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4996653\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Memory deficits occur<\/span><\/a><span style=\"font-weight: 400;\"> because of structural changes in the synaptic connectivity induced by sleep loss. At least, this is what studies on the <\/span><span style=\"font-weight: 400;\">health effects of sleep deprivation <\/span><span style=\"font-weight: 400;\">in mice reveal. Scientists have every reason to believe that this is also true for humans.<\/span><\/p>\n<h3><b>Decision-Making and Adaptation Difficulty<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s not only your physical reactions that slow down when you are tired, but your judgment as well. Your ability to make an adaptive decision <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4402662\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">in situations of uncertainty<\/span><\/a><span style=\"font-weight: 400;\"> will result in a loss in effectiveness and inappropriate reactions, i.e., errors.<\/span><\/p>\n<h3><b>Inability to Focus\u00a0<\/b><\/h3>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6879580\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">A shorter attention span<\/span><\/a><span style=\"font-weight: 400;\"> is one of the most famous <\/span><span style=\"font-weight: 400;\">effects of sleep deprivation<\/span><span style=\"font-weight: 400;\">. Being this distracted means making more mistakes in everyday tasks, and can even be dangerous (e.g., driving or operating any machinery).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, a significant portion of road accidents is caused by inattentiveness from sleep deprivation; this makes sleep deprivation potentially deadly.<\/span><\/p>\n<h2><b>Emotional Consequences<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The <\/span><span style=\"font-weight: 400;\">psychological effects of sleep deprivation<\/span><span style=\"font-weight: 400;\"> in scientific literature extend to your emotional response, as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It has been proven that sleep deprivation affects centers in the brain\u2019s prefrontal cortex\u2014the region responsible for impulse control, and purposeful behavior. When this cognitive modulation is weakened, especially in children, where this part of the cortex hasn\u2019t even fully developed yet, the <\/span><span style=\"font-weight: 400;\">effects of sleep deprivation on <\/span><span style=\"font-weight: 400;\">the <\/span><span style=\"font-weight: 400;\">teenage brain<\/span><span style=\"font-weight: 400;\"> include:<\/span><\/p>\n<h3><strong>Resurging of Suppressed Memories and Emotions\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Scientists are still pretty far from understanding the exact mechanisms through which people can suppress traumatic memories and keep intrusive thoughts at bay.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One thing is certain, however: When your brain is sleep-deprived, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7820573\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">these mechanisms weaken<\/span><\/a><span style=\"font-weight: 400;\">, and memories and thoughts otherwise stowed away reappear. This is bad news for anyone who hasn\u2019t had a perfectly trauma-free life, which is to say, practically everyone.<\/span><\/p>\n<h3><b>Increased Fear Response, Anxiety, and Paranoia<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The <\/span><span style=\"font-weight: 400;\">mental effects of sleep deprivation<\/span><span style=\"font-weight: 400;\"> are often most evident in your increased stress responses &#8211; everyone knows we\u2019re jumpy when we\u2019re not well-rested. This only gets worse the longer you deprive yourself of sleep: You might even start to perceive threats where there aren\u2019t any.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Individuals lacking sleep have a stronger reaction to fear-inducing stimuli than when they are well-rested. Stress responses of this proportion lead to an increased risk of developing anxiety and paranoid thinking.<\/span><\/p>\n<h3><b>Mood Swings and Depression<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Besides weaker learning capacity, depression is another of the most severe <\/span><span style=\"font-weight: 400;\">effects of sleep deprivation on college students<\/span> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3900610\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">and adolescents<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s unclear what processes lead to depression and other mood disorders. However, one thing is for sure\u2014depressed people have altered circadian functioning. They show a certain <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6879516\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">desynchronization<\/span><\/a> <span style=\"font-weight: 400;\">in the day-night patterns of the body, and this becomes both the cause and consequence of sleep deprivation and mood disorders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To alleviate that, depression treatment often includes <\/span><a href=\"https:\/\/disturbmenot.co\/best-melatonin-supplement\/\"><span style=\"font-weight: 400;\">melatonin supplements<\/span><\/a><span style=\"font-weight: 400;\">, as the timed use of the sleep-inducing hormone can refresh a person\u2019s internal clock. A <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7551297\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">young-adult-centered study<\/span><\/a><span style=\"font-weight: 400;\"> showed that the <\/span><span style=\"font-weight: 400;\">effects of chronic sleep deprivation,<\/span><span style=\"font-weight: 400;\"> including a decrease in positive feelings, were clearly visible when the subjects were deprived of just two hours of their usual sleep time.<\/span><\/p>\n<h3><b>Psychosis and Hallucination<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">As explained above, the longer you stay awake, the more you start losing touch with reality. What\u2019s more, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6048360\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">one study<\/span><\/a><span style=\"font-weight: 400;\"> shows that what starts as simple sensory misperceptions can lead to hallucinations, and even to a condition resembling psychosis.<\/span><\/p>\n<h3><b>Change in Eating Habits<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">One of the best-documented <\/span><span style=\"font-weight: 400;\">sleep deprivation effects on behavior<\/span><span style=\"font-weight: 400;\"> concerns food intake. Feeding is driven by homeostatic (i.e., biological), emotional, cognitive, social, and environmental factors. As sleeping affects all these aspects of our functioning, it stands to reason that it also influences one\u2019s diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People who don\u2019t sleep enough are less likely to refrain from high-calorie foods, especially if the deprivation is prolonged. This makes sense, as high-calorie foods offer the biggest bursts of energy. However, since our metabolism doesn\u2019t work properly when we\u2019re underslept, the detrimental consequences of overeating are even worse in this case.<\/span><\/p>\n<h2><b>Short-Term <\/b><b>Physical Symptoms of Sleep Deprivation\u00a0<\/b><\/h2>\n<h3><b>Blurred Vision<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Sometimes a lack of sleep can lead to immediate physical symptoms. These include impaired peripheral vision, double vision (diplopia), and blurred vision.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, the longer you stay awake, the more visual difficulties you\u2019ll experience and the more likely you are to experience hallucinations, as mentioned above.<\/span><\/p>\n<h3><b>Skin Problems<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">One of the <\/span><span style=\"font-weight: 400;\">short-term effects of sleep deprivation<\/span><span style=\"font-weight: 400;\"> is bad skin. According to a study by the University of Wisconsin, poor sleep quality is strongly correlated with chronic skin problems.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similar studies also demonstrated that, when the skin is damaged by the sun or other factors, it doesn\u2019t recover as well in sleep-deprived people. Furthermore, their skin shows more signs of aging.<\/span><\/p>\n<h3><b>Nocturia<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Another of the less known <\/span><span style=\"font-weight: 400;\">sleep deprivation effects on the brain and body<\/span><span style=\"font-weight: 400;\"> is that the nighttime slowdown of urine production doesn\u2019t kick in. This leads to the continued production of urine at night.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this condition in children usually leads to wetting the bed, adults experience so-called <\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/14510-nocturia\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">nocturia<\/span><\/a><span style=\"font-weight: 400;\">\u2014the condition of waking up often with a need to urinate. This, in turn, detracts from their resting time, and the cycle continues.<\/span><\/p>\n<h2><b>Sleep Deprivation Effects on Physical Health<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Sleep can be both a remedy and a health risk. Statistically, people sleeping between seven and nine hours a day live longer. Anything below or above this time bracket carries health risks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies show that less than six hours of sleep increases the risk of developing heart disease or depression, and even the threat of brain damage can be a concern. Conversely, more than 10 to 11 hours of sleep daily can enhance the risk of cardiovascular disease and diabetes. However, one of the factors modulating the latter finding is that people who sleep longer often sleep in shorter bursts, resulting in low-quality rest similar to that of a person who doesn\u2019t sleep for long enough.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you can see, the answer to the question \u201c<\/span><span style=\"font-weight: 400;\">What happens to your body when you don\u2019t get enough sleep?\u201d<\/span><span style=\"font-weight: 400;\"> is long and complicated. Let\u2019s see what else there is.<\/span><\/p>\n<h3><b>Pregnancy Sleep Deprivation Is a Big Risk<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Sleep is always essential, but it can be even more important when pregnant. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7734474\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">A study involving 3,608 pregnant women<\/span><\/a><span style=\"font-weight: 400;\"> showed that sleep deprivation could result in higher blood pressure in newborns, and increased risk of childhood obesity. Unfortunately, pregnant women often have insomnia and trouble finding a comfortable position to sleep in. One way to help this is using <\/span><a href=\"https:\/\/disturbmenot.co\/best-pregnancy-pillow\/\"><span style=\"font-weight: 400;\">specialized pregnancy pillows<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><b>Increased Risk of Chronic Diseases<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Long-term effects of sleep deprivation <\/span><span style=\"font-weight: 400;\">can be summed up as an increased risk of developing the most common chronic diseases.<\/span><\/p>\n<h4><b>Cancer\u00a0<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">There is a research-based link between insufficient sleep and the risk of cancer. In particular, people with disturbances in their circadian rhythm and biological clock (due to working long shifts, for example) have a higher risk of developing cancer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/ijc.27669\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">publication in the International Cancer Journal<\/span><\/a><span style=\"font-weight: 400;\"> reported a link between women\u2019s irregular work schedules and the likelihood of breast cancer, especially in women who worked at night before their first pregnancy.<\/span><\/p>\n<h4><b>Cardiovascular Diseases (CVDs)<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">One of the most dangerous <\/span><span style=\"font-weight: 400;\">side effects of sleep deprivation <\/span><span style=\"font-weight: 400;\">is increased blood pressure. This is the leading risk factor for all CVDs. But that\u2019s not all!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People who are sleep-deprived often experience irregular heart rhythms. Sleepless nights boost the concentration of the body\u2019s C-reactive protein, which causes a state of inflammation in the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All these are a recipe for heart disease and similar cardiovascular health disturbances.<\/span><\/p>\n<h4><b>Diabetes<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Even though <\/span><span style=\"font-weight: 400;\">sleep deprivation <\/span><span style=\"font-weight: 400;\">and<\/span><span style=\"font-weight: 400;\"> death<\/span><span style=\"font-weight: 400;\"> are not directly correlated, the development of serious chronic conditions like diabetes is scary enough. It is evident from various studies that both the extended hours of sleep and shorter length are related to a higher risk of diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sleep deprivation<\/span> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6473416\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">leads to the development of diabetes<\/span><\/a><span style=\"font-weight: 400;\"> in two different ways. Secondly, a lack of sleep causes dysfunction of the insulin-producing cells. If this dysfunction is continued, the cells become insulin-resistant, meaning that they need more insulin to use the sugar in the blood. Combined with increased stress hormones, sleep deprivation can play a significant role in triggering diabetes.\u00a0<\/span><\/p>\n<h3><b>Hormonal Imbalance<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Hormonal imbalance is another of the <\/span><span style=\"font-weight: 400;\">physical effects of sleep deprivation<\/span><span style=\"font-weight: 400;\">. There are several hormonal imbalance symptoms that are a direct consequence of loss of sleep.<\/span><\/p>\n<h4><b>Increased Appetite\u00a0<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Insufficient sleep leads to dysregulation in the metabolic hormones leptin and ghrelin. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16311215\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Leptin is an adipocytokine<\/span><\/a><span style=\"font-weight: 400;\"> that signals the brain (the appetite control center located in the hypothalamus) our body is sated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Conversely, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4049314\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">ghrelin is an appetite-stimulating hormone<\/span><\/a><span style=\"font-weight: 400;\"> that sends signals from the stomach to the brain to heighten our appetite. One of the <\/span><span style=\"font-weight: 400;\">sleep deprivation symptoms<\/span><span style=\"font-weight: 400;\"> is increased ghrelin activity. What\u2019s more, so-called \u201cshort sleepers\u201d have lower leptin levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means that sleep deprivation affects the availability of leptin to accurately account for an energy imbalance. A <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2951287\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">reduction of leptin availability due to insufficient sleep<\/span><\/a><span style=\"font-weight: 400;\"> is associated with an increased appetite for sweet, salty, and carbohydrate-rich foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Though not directly studying <\/span><span style=\"font-weight: 400;\">sleep deprivation, <\/span><span style=\"font-weight: 400;\">other<\/span> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC22051\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">articles<\/span><\/a><span style=\"font-weight: 400;\"> showcase a similar dose-dependent reduction in hunger and food consumption when greater amounts of leptin are administered into the blood.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As previously mentioned, it\u2019s perfectly logical that the less that someone sleeps, the more they need to increase their food intake, as the body tries to compensate for the energy deficit otherwise taken care of by sleeping.<\/span><\/p>\n<h3><b>The<\/b><b> Causes of Sleep Deprivation<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Anything from an ill-adapted bed to illness and sleep disturbances can cause sleep deprivation. For the working population, the most common cause of sleep deprivation is stress-induced insomnia.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chronic insomnia can be a symptom of several diseases. In these cases, you should consider seeking immediate medical advice. Whatever the cause, given the potential <\/span><span style=\"font-weight: 400;\">effects of sleep deprivation on <\/span><span style=\"font-weight: 400;\">your<\/span><span style=\"font-weight: 400;\"> health,<\/span><span style=\"font-weight: 400;\"> prompt action is needed for you to preserve your well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other sleep deprivation factors include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aging<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Workload<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chronic conditions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certain medication<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bad sleep environment<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stressful events<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep disturbances<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">On the other hand, university workload is the most common cause of sleep loss in college, leading to impaired learning and other detrimental <\/span><span style=\"font-weight: 400;\">effects of sleep deprivation on students.<\/span><\/p>\n<h2><b>How to Prevent Sleep Deprivation<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat a light dinner and don\u2019t have food and drinks within two hours of going to bed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No alcohol at bedtime. Although alcohol sometimes makes falling asleep easier, it is also the cause of frequent insomnia.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wear socks in bed. According to science, warmer feet help you fall asleep faster.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce caffeine use. Excessive caffeine consumption, especially in the afternoon, could easily be the reason you stay up at night.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a short daytime nap (but no more than 30 minutes) if you\u2019re still wondering <\/span><span style=\"font-weight: 400;\">how to prevent sleep deprivation<\/span><span style=\"font-weight: 400;\">. This won\u2019t interfere with your sleep at night, but it will improve your memory, alertness, and work capacity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay active, but not right before sleep. According to research, people who train regularly sleep significantly better. It doesn\u2019t require much &#8211; just add half an hour of physical exercise during the day to improve your sleep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a steady daily routine. When you have trouble sleeping, it\u2019s a good idea to follow the same pattern, even on weekends. You\u2019ll keep the <\/span><span style=\"font-weight: 400;\">symptoms of sleep deprivation<\/span><span style=\"font-weight: 400;\"> at bay if you stick to a fixed sleep schedule.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consider meditation. Try to imagine that you\u2019re in a quiet, lovely place to help your body relax and keep still to calm the mind down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a warm bath at bedtime. This might help you fall asleep more quickly, as well as sleep more deeply. First of all, a warm bath helps relax our muscles, and when we come out of the tub, our body temperature begins to fall, imitating the natural process our body goes through before falling asleep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019ve had a stressful event, talk it out. This can be beneficial both for sleeping better and preventing the <\/span><span style=\"font-weight: 400;\">social effects of sleep deprivation,<\/span><span style=\"font-weight: 400;\"> like loneliness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get the right amount of sunlight. Early in the morning, it helps to feel the sun\u2019s rays for at least 15 minutes. This helps regulate your body\u2019s biological clock.<\/span><\/li>\n<\/ul>\n<h3><b>Sleep in a Pleasant Environment<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Creating a good sleep environment can mean the difference between a good night\u2019s sleep and severe sleep deprivation. These tips can help you create a <\/span><a href=\"https:\/\/disturbmenot.co\/soothing-sleep-environment\/\"><span style=\"font-weight: 400;\">soothing sleep environment<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Sleep in a dark room.<\/strong> When we talk about complex <\/span><span style=\"font-weight: 400;\">sleep deprivation treatment<\/span><span style=\"font-weight: 400;\">, we have to remember that light is a signal for the brain to stay awake and alert. Thus, any sources of light before bedtime\u2014phones, TVs, laptops, etc.\u2014send alertness signals. Even a digital clock\u2019s light can prevent you from falling asleep. <\/span>Turn off every electronic device and pull the curtains over your windows one hour before going to bed. If you can\u2019t block the irritating light, consider using a sleep mask.<\/li>\n<li><span style=\"font-weight: 400;\"><strong>The right temperature<\/strong> is one of the most effective <\/span><span style=\"font-weight: 400;\">sleep deprivation solutions<\/span><span style=\"font-weight: 400;\">. A room that is too hot or too cold may cause poor sleep. <\/span>The ideal sleep temperature is between 60<span> and 67\u00b0<\/span><span>F (16 &#8211; 19<\/span><span>\u00b0<\/span><span>C) So, don\u2019t hesitate to add <\/span><a href=\"https:\/\/disturbmenot.co\/best-electric-blanket\/\"><span>an electric blanket<\/span><\/a><span> to your winter sleep routine.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Keep your room quiet.<\/strong> If you have trouble falling asleep due to unpleasant or irritating sounds like a snoring partner or a ticking clock, use earplugs.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Add in some pleasant smells.<\/strong> Soothing scents might help us fall asleep faster.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>The bed is just for sleeping.<\/strong> Don\u2019t work on your computer or scroll social media in it if you want to alleviate your<\/span><span style=\"font-weight: 400;\"> sleep deprivation symptoms<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Get a good mattress.<\/strong> Sometimes the reason you can\u2019t fall asleep is right under you. Whether it has lost its softness or is too short, experts recommend changing your mattress every 5 to 10 years.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Get a new pillow.<\/strong> Finding the right pillow, just like a mattress, can solve sleep problems and prevent the adverse <\/span><span style=\"font-weight: 400;\">effects of sleep deprivation<\/span><span style=\"font-weight: 400;\">. <\/span>Choose your pillow according to your most common sleep position or health condition. For example, if you suffer from neck pain, you should try a <a href=\"https:\/\/disturbmenot.co\/best-cervical-pillow\/\"><span>quality cervical pillow<\/span><\/a><span>.<\/span><\/li>\n<\/ul>\n<h2><b>Conclusion<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Coping with sleep deprivation usually requires a broad approach that takes multiple factors into account. To mitigate the effects of this condition, it\u2019s best to try to compensate for the unpleasant consequences as much as we can.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After all, sleep deprivation tends to have a massive impact on a person\u2019s physical and mental health and quality of life.<\/span><\/p>\n<h2><b>FAQs<\/b><\/h2>\n<h3><b>Can you catch up on lost sleep?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">When you\u2019re sleep-deprived, you\u2019d expect that getting extra sleep would help make things better. However, a recent study from Harvard Medical School demonstrated that this isn\u2019t the case. The findings concluded that it\u2019s nearly impossible to \u201ccatch up on sleep.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even when you sleep extra hours to compensate for not having enough rest, there\u2019s no real way to recoup. This is especially bad news for shift workers such as doctors, truckers, and law enforcement officers.<\/span><\/p>\n<h3><b>Can lack of sleep make you crazy?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s well-known that people with mental health issues, such as depression, anxiety, paranoia, bipolar disorder, and attention-deficit hyperactivity disorder, have sleep problems.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, research suggests that this could also work the other way around. It seems that persistent sleep deprivation may cause and exacerbate several common mental illnesses. This is why treatments for many of these conditions include melatonin (sleep hormone) supplements.<\/span><\/p>\n<h3><b>What happens to your brain when you don&#8217;t get enough sleep?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Studies suggest that the brain is the first organ to react to the lack of sleep. Sleep deprivation leads to sluggish and erroneous cognitive functions, memory impairment, and even structural changes, as brain cells become overworked.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, more complex functions, like multitasking, creative thinking, problem-solving, and decision-making, all go down the drain when you\u2019re sleep-deprived.<\/span><\/p>\n<h3><b>What are the long-term effects of sleep deprivation?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Continuous lack of sleep is detrimental to the overall health of both body and mind. The most dangerous consequence is the increased risk of developing:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cognitive impairment<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breast cancer<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Obesity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heart disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anxiety<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Depression<\/span><\/li>\n<\/ul>\n<h3><b>Can lack of sleep cause permanent brain damage?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Recent studies show that chronic sleep deprivation can, in fact, lead to brain damage. Although it might not be the drastic kind of problem you\u2019re imagining, lack of sleep in mice causes the <\/span><a href=\"https:\/\/www.pennmedicine.org\/news\/news-releases\/2014\/march\/penn-medicine-researchers-show\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">dying out<\/span><\/a><span style=\"font-weight: 400;\"> of overworked brain cells (neurons).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a recent study, repetitive sleep loss led to the decay of one-quarter of the neurons responsible for alertness in mice, and scientists believe this is also the case with humans.<\/span><\/p>\n<h3><b>How is the body affected by sleep deprivation?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Sleep is essential for the normal function and regulation of biochemical processes in our bodies. When we\u2019re sleep-deprived, our bodies react in a way that urges us to save our energy, seek more food, and stick to simple cognitive tasks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, the consequences of lack of sleep depend on how long a person has been awake:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Acute lack of sleep causes blurred vision, short-term memory loss, drowsiness, and lack of coordination and focus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Habitual sleep deprivation causes hormonal disbalances, increased inflammation in the whole body, and lasting cognitive impairments. All these <\/span><span style=\"font-weight: 400;\">effects of sleep deprivation<\/span><span style=\"font-weight: 400;\">, in turn, lead to increased risk of chronic diseases like diabetes, heart disease, stroke, and even depression and anxiety.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Systemic sleep loss is a common problem in modern society. However, there are numerous negative effects of sleep deprivation that we shouldn&#8217;t neglect.<\/p>\n","protected":false},"author":4,"featured_media":2286,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1,21],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/posts\/2285"}],"collection":[{"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/comments?post=2285"}],"version-history":[{"count":2,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/posts\/2285\/revisions"}],"predecessor-version":[{"id":15126,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/posts\/2285\/revisions\/15126"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/media\/2286"}],"wp:attachment":[{"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/media?parent=2285"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/categories?post=2285"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/tags?post=2285"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}