Lack of sleep has many side effects.
Sleep loss affects cognitive ability. Researchers found significant impairment in reflexes and thinking in subjects limited to four and six hours of sleep. Surprisingly, the study participants reported feeling only slightly sleepy, despite the drastic decline in cognitive and physical performance. If you think your lack of sleep is not affecting you, it most likely is!
It was once believed six hours of sleep was enough to repair the wear and tear on the brain and body. However, after two weeks, those who slept six hours had impairment equal to one full night without sleep. Sleeping only four hours nightly, for two weeks, shows impairment equal to going two days without sleep.
Studies show sleep deprivation can affect our memory, reaction time, judgment, the ability to reason logically, mathematical and verbal skills, and the ability to handle stress.
One night of insufficient sleep can reduce the level of infection fighting immune cells. In one study, participants were kept awake from 3 a.m. to 7 a.m. Researchers found a significant decline in the activity of natural killer cells (the various types of white blood cells), necessary for resistance to viral infections. Fortunately, after a following full night of sleep, immune functions returned to normal. However, if you suffer regularly from sleep loss, your good health could be at risk.
Lack of sleep can also cause muscle loss and affect your attempts to lose weight.
Sleep loss will affect the production of Human Growth Hormone (HGH), released by the pituitary gland. HGH keeps us looking and feeling young. After about age 20, HGH production begins to decrease. During the deepest stage of sleep, your body gets most of its daily dose of HGH. With sleep loss, the body lacks the exposure to HGH to keep muscles healthy.
Those who lose sleep on a regular basis can lack motivation, making them less likely to start or stick to an exercise program. Sleep loss can also negatively affect the motivation needed for making healthy food choices. It’s often an overlooked factor in obesity.
Cravings are stimulated by sleep loss. After getting only five or six hours of sleep, studies find a boost in cravings for high-carbohydrate food, possibly for energy.
An increase of ghrelin is noted in those who lack sleep. This hormone increases appetite. Also noticed is a decrease in leptin, a hormone that decreases appetite.
Lack of sleep has also been found to raise levels of the stress hormone cortisol, which interferes with satiety signals from the brain, making you feel hungry even when you are full.
Sleep loss also affects glucose metabolism and insulin resistance. “Short” sleepers (those who sleep less than six hours) are more likely to develop diabetes.
The human body needs to rest and recuperate and a good night’s sleep is necessary for everyone. The most recent research shows the average amount of sleep needed by an adult is about seven hours.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.