Lack of sleep can have significant impacts on your body and overall health. While you’re probably aware of some of the issues, like mental fog, that can arise when you don't get enough rest, you may not be aware that your snoozing habits may impact all sorts of unexpected things—think: how well your heart pumps blood, and even your sex drive.
Sleep loss is linked to a higher risk of infection, according to the Centers for Disease Control and Prevention (CDC). One study published in JAMA found that restricting a person’s sleep for four hours a night for six days, followed by sleeping 12 hours a night for seven days, can lead to a greater than 50% decrease in the production of antibodies to a flu vaccine. Basically, your body just can’t mount the usual immune response when you’re wiped out.
Here are five surprising things that can happen when you don't get enough sleep:
1. Impaired cognitive function:
Sleep is crucial for cognitive functions such as memory, concentration, and problem-solving. When you don't get enough restorative sleep, your ability to focus and make decisions may decline, affecting your productivity and overall performance.
2. Weight gain:
Sleep deprivation can disrupt the balance of hormones that regulate hunger and appetite, such as ghrelin and leptin. As a result, you may experience an increased appetite and cravings for high-calorie, unhealthy foods. Prolonged sleep deprivation can contribute to weight gain and even obesity.
3. Weakened immune system:
Sleep plays a vital role in supporting your immune system's function. When you don't get enough rest, your body produces fewer immune cells, making you more susceptible to infections and illnesses. Consistent lack of sleep can impair your ability to fight off common viruses and bacteria.
4. Increased risk of chronic conditions:
Chronic sleep deprivation has been linked to an increased risk of developing various health conditions, including heart disease, diabetes, and hypertension. Poor sleep can lead to inflammation and negatively impact cardiovascular health.
5. Premature aging:
Lack of sleep can accelerate the aging process and lead to premature wrinkles and fine lines. During deep sleep stages, the body repairs and regenerates tissues, including the skin. Insufficient sleep can hinder this rejuvenation process, resulting in a tired and aged appearance.
How to Finally Get More Shut-Eye
If you’re struggling with sleep, Dr. Winter recommends first trying to prioritize rest and practicing good sleep hygiene. That includes the following, per the CDC:
o Go to bed at the same time each night and get up at the same time each morning, including on weekends.
o Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
o Remove electronic devices, such as TVs, computers, and smartphones, from your bedroom.
o Avoid large meals, caffeine, and alcohol before bed.
o Exercise regularly. Being physically active during the day can help you fall asleep more easily at night.
It's important to prioritize good sleep habits and ensure you get enough restful sleep each night to maintain optimal physical and mental health. Most adults require 7-9 hours of sleep per night, but individual needs can vary. If you consistently struggle with sleep problems, consider speaking to a healthcare professional to address any underlying issues.
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