However, sometimes, work and lifestyle factors may disrupt your ability to sleep. For most people, a short bout of sleep deprivation isn’t a cause for concern, but frequent or chronic sleep deprivation can lead to serious health issues. Lack of sleep can result in poor cognitive function, increased inflammation, and reduced immune function, according to the American Academy of Sleep Medicine (AASM). You’re not alone; approximately 1 in 3 American adults aren’t getting enough sleep. Here are the details of what happens to your body when you don’t get enough rest.
Here are the details of what happen to your body when you don’t log enough hours under the covers.
You Get Sick
Most benefits of sleep when you’re sick are related to helping your immune system do its job and fight your illness. This happens in a few different ways. First, cytokines, which are a type of protein in your immune system that target infections, are produced and released during sleep. This means that sleep helps jump-start the immune response to your illness
Decreased Learning Ability
Even missing one night of sleep can lead to some significant cognitive (thinking) issues. According to the National Institutes of Health (NIH), sleep is essential for healthy brain function. During sleep, the brain consolidates information it has processed throughout the day. Because of this, a lack of sleep directly affects a person’s ability to learn new information or skills. According to the NIH, a lack of sleep can also have negative effects on the following:
- Attention
- Decision making
- Creativity
Increased Risk of Heart Diseases
Blood pressure naturally decreases during sleep. According to the Centers for Disease Control and Prevention (CDC), consistently getting fewer than 7 hours of sleep each night can cause blood pressure to remain higher for longer. High blood pressure increases a person’s risk of developing heart diseases. This, in turn, increases the risk of heart attack and stroke.
Increased Risk of Colorectal Cancer
A 2019 study found a significantly higher risk of colorectal cancer among people who experienced sleep disorders compared to those who did not experience sleep disorders. The researchers suggested that sleep deprivation may disrupt natural body rhythms and immune-stimulating hormones that help protect against colorectal cancer and other types of cancer.
Lack of Sleep Ages Your Skin
Most people have experienced sallow skin and puffy eyes after a few nights of missed sleep. But it turns out that chronic sleep loss can lead to lackluster skin, fine lines, and dark circles under the eyes. When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excessive amounts, cortisol can break down skin collagen, the protein that keeps skin smooth and elastic.
Prevention
The best way to prevent sleep deprivation is to ensure you get adequate sleep. Follow the recommended guidelines for your age group, which are 7 to 9 hours for most adults between the ages of 18 and 64. Here are some strategies to help maintain healthy sleep habits.
- Establishing and maintaining a regular bedtime routine
- Getting up at the same time every day
- Being physically active throughout the day
- Avoiding daytime napping
- Putting away all electronic devices before bedtime
- Not eating large meals before bedtime
- Not drinking alcohol or caffeine before bedtime
- Taking time to relax before bedtime
- Only using the bed for sleep and sex
- Sleeping in a cool, quiet, and dark environment