Effects of lack of sleep on your body !
Getting enough sleep is every important to any person. sleep helps in restoration of the drained physical health as well as the mental health.
There are various advantages of having a good sleep and off coarse numerous health issues when we lack an adequate sleep.
Missing normal routine 7 to 9 hours of sleep can causes unexpected changes in our body.The long-term effects of sleep deprivation are real.
These are few ways showing how the lack of sleep can be disastrous to your health:
1.Lack of Sleep retards immunity:
If you are catching recurrent infections like common cold etc, then your immune system should be blamed. lack of sleep causes your immune system to weak down.
Doing the sleep the immune system produces various health protective mediators like the cytokines.
These help to boost your immune system and helps in promoting the health.
When you are not giving your body enough rest , this will indirectly effect your immune system by decreased production of this health boasters.
2. Lack of sleep causes depression:
In a 2005 Sleep in America poll, people who were diagnosed with depression and anxiety ,were more likely to sleep less than six hours at night.
Sleep will directly effect your mental health like that of the physical health.
In a 2007 study of 10,000 people, those with insomnia were five times as likely to develop anxiety as those without. In fact,insomnia is often one of the first symptom of the depression.
There by treating your sleep habits will help in treatment of the depression and anxiety. as there are both related to each other.
3. Lack of sleep increases the weight of the body:
Sleep deprived people are more likely to suffer from obesity or weight gain.
Sleep has influence on various hormones in our body like the lepton, ghrelin, and insulin.
leptin helps brain to identify that you had sufficient food but ghrelin has the opposite effect which can further stimulate the appetite making you to eat more.When you are not having sufficient amount of sleep, your ghrelin levels will increase more and more there by leading to increase appetite along with that decreasing the levels of leptin.
The sleep deprived state promote the increase of other essential hormone namely insulin state in the body there by predisposing to the diabetes mellitus.
According to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become fat than those who slept seven to nine hours.
There by concluding that sleep is an essential factor for weight management.
4. lack of sleep retards your growth and causes aging:
During your sleep various hormones like the growth hormone will be produced. which helps in promotion of the growth of your body. this hormone is particularly high when you are in young age of your life.
When you are sleep deprived this will indirectly effect your brain nervous system and leads to less production of growth hormone.
When you lack sleep , hormone called cortisol is produced,. which is other wise called as a stress hormone. This hormone has the function of breaking your collagen in your body and skin.
Leading to early aging features on your skin like wrinkling of the skin, blackness around eyes, puffiness of eyelids..
5. Lack of sleep impairs memory:
In 2009, American and French researchers determined that brain events called “sharp wave ripples” are responsible for consolidating memory. The ripples also transfer learned
information from the hippo-campus to the neo-cortex of the brain, where long-term memories are stored. Sharp wave ripples occur mostly during the deepest levels of sleep.
When you lack sufficient amount of the sleep this will directly effect your memory in long term.
this is the reason kids need good amount of sleep if they are lagging behind in studies.
6. lack of sleep impairs your cognitive processes :
lack of sleep will bring down your cognitive processes like the attention, alertness, concentration, problem solving capacity. this many causes by the various chemical changes in
the body which can lead to decreased mental alertness. there many hazards and accidents which are caused mainly due to the lack of sleep like that of road accidents.
A Study done in 2018, “Sleep deficiency and motor vehicle crash risk in the general population: a prospective cohort study “has soon that the sleeplessness is more commonly
associated with the road traffic accident.
7. lack of sleep can cause infertility and cardiac related issues:
Infertility in lack of sleep is more of the physical as well as the mental health issues.
Lack of sleep causes the decreased production of the reproductive hormones in the body.
Sleeplessness can lead to decrease in the interest about having sex and also triggers the unwanted neurons in the body leading to psychological problems like the mania and
8. lack of sleep causes psychological illness:
Sleep deprivation causes mood swings in many people. this is due to the highly exhausted brain.
The lack of sleep causes the psychological problems like the mania and bipolar disorders.
Apart from this there are other mental health issues like the
These are due to triggering of unwanted neurons and chemical imbalance at the cellular levels leading to imbalance in the hormones, enzymes and neurotransmitters.
The treatment of anxiety and various mental health disorders having adequate sleep is the first treatment of choice.
Precautions to be taken for better sleep:
- Increase bright light during day time.
- Reduce blue light exposure during evening
- Don’t consume caffeine late at the evening time
- Reduce irregular or long day time naps
- Sleep and wake at a constant time
- Take melatonin supplements
- Dot drink alcohol
- Optimize your bed environment
- Don’t eat late at evening
- Rule out sleep disorders/ other health issues
- Exercise regularly but not before bed.
- Use latest sleep gadgets for good sleep available in market.
For more related articles regarding Mental and physical health:
- 11 ways to get rid of over thinking!!
- How can sleeping with TV on can cause obesity?