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Remember how we hated the quiet hour in kindergarten and how now, as adults, we dream of returning to that carefree time to sleep peacefully in our crib. And this makes sense, because people who have children and who are forced to sleep every morning at work often suffer from lack of sleep.
In fact, sleep deprivation is a serious thing that can lead to very unpleasant consequences if not addressed in time. Here are 15 effects of sleep deprivation that will make you go to bed earlier.
Change in appearance
Sounds awful, doesn't it? However, scientists from the Karolinska Institute in Stockholm have confirmed through research that the lack of food negatively affects the appearance. This can include pale skin, drooping corners of the mouth, puffy eyelids, and other signs of deterioration in appearance. The study involved ten people who were awake for 31 hours. After that, their photographs were carefully examined by 40 observers. The conclusion was unanimous: all participants looked unhealthy, unhappy and tired after such a long period of insomnia.
Drunk


Your condition will not literally be drunk if you are not sleeping enough. It was found that 17 hours of continuous wakefulness correspond to the behavior model of a person whose blood contains 0.05% alcohol. Simply put, sleepiness can be similar to alcoholic intoxication and lead to a decrease in concentration of attention, a deterioration in thinking and a slowdown in reaction.
Loss of creativity

Let's say you have planned to create a grandiose Internet project similar to Facebook or VKontakte, but at the same time you are chronically lack of sleep. Scientists say that you have little chance in this case. The basis was the research that was carried out on military personnel. They did not sleep for two days, after which the ability of people to think creatively and come up with something new significantly decreased. The research was published by the British Journal of Psychology in 1987.
Increased blood pressure


There is growing evidence that sleep deprivation leads to a significant increase in blood pressure, and, therefore, to a deterioration in well-being. Moreover, in hypertensive patients, non-compliance with sleep norms can provoke sudden jump pressure.
Decreased intellectual ability


Not only does lack of sleep decrease intellectual abilities, but also memory impairment is observed, which can negatively affect the quality of life in general and professional activity in particular.
Increased risk of disease


During sleep, the immune system produces cytokine proteins, which then “fight” with various types of viruses. The number of cytokine proteins increases when your body needs protection from bacteria. By depriving ourselves of sleep, we become more prone to disease and viral attacks, because the level of cytokines drops.
Premature aging


It is possible to spend a lot of money on magical beauty products and treatments to stop the aging process of the body, but this will not help if you are deprived of normal sleep. The stress a person experiences due to lack of sleep increases the production of a hormone called cortisol. This hormone increases sebum secretion and promotes skin aging. This is why sleep plays a key role in the regeneration process of the skin. While you sleep, the level of cortisol returns to normal and gives the cells time to regenerate. According to the results of a study in which women from 30 to 49 years old took part, who do not have enough sleep, skin tissues age twice as fast, wrinkles and other pathologies appear.
Excess weight


A person who does not have adequate sleep tends to be overweight, which is confirmed by numerous studies. These tests showed that people who sleep less than four hours a day are 73% more likely to be obese. And the hormones are again to blame. Hunger in our brain is controlled by ghrelin and leptin. Ghrelin sends a signal to the brain when the body requires reinforcement. Leptin, on the other hand, being produced in fatty tissues, reduces appetite and makes you feel full. When you get tired, the level of ghrelin in your blood increases and the level of leptin decreases.
Freezing


Sleep deprivation slows down your metabolism (metabolism), which in turn lowers your body temperature. As a result, a person quickly freezes.
Mental disorders


According to statistics, patients with sleep disorders are four times more likely to develop a wide range of mental disorders than people with normal rest. If the period of insomnia lasts long enough, it may even lead to suicidal thoughts.
Bone damage


The theory of bone damage due to lack of sleep has yet to be fully proven. But experiments on rats have confirmed this ailment. Scientists in 2012 discovered changes in bone mineral density and bone marrow in these little creatures after being kept awake for 72 hours. The suggestion that sleep deprivation can harm the skeletal system may make sense not only in rats, but also in humans.
Clumsiness


According to Clete Kushida, MD, director of Stanford University, lack of sleep undermines our perception of reality and also dulls our reflexes. In other words, the person becomes clumsy.
Emotional instability


If you do not want to become emotionally unstable, then it is better to get a good night's sleep. This was confirmed by a study conducted on 26 people who experienced increased feelings of fear and anxiety from chronic sleep deprivation.
Decreased life expectancy


Numerous studies show that even irregular sleep deprivation causes an increase in mortality, since it causes irreversible processes in the body. If you add to the lack of adequate sleep the influence of such ailments as obesity, alcohol and depression, then the result will be disastrous. A 2010 study found that people who slept less than six hours a night were four times more likely to die within the next 14 years.

Lack of sleep leads to a number of dangerous consequences. A person who does not get enough sleep on a regular basis not only feels a breakdown, chronic diseases may worsen, as well as new serious diseases appear.

In the modern world, lack of sleep is a problem for many people of all ages. Adults suffer from insomnia due to constant stress. Young people experience symptoms of chronic sleep deprivation because they have fun, study, and work. However, despite the crazy rhythm of our time, it is extremely important not to miss the body signals that you need a good rest, otherwise you can earn a whole bunch of medical problems in the future.

What does lack of sleep lead to?

Effects

Consider the main consequences of chronic sleep deprivation. Night entertainment, the Internet, TV shows - modern society is awake almost around the clock. However, only recently we began to realize what harmful consequences of lack of sleep are hidden behind such a rhythm of life. Irritability, drowsiness, absent-mindedness, lethargy - these are just flowers. Scientists have come to the conclusion that lack of sleep increases the risk of such dangerous diseases as diabetes, oncology, coronary heart disease, obesity, and more.

Doctors say that a lack of sleep leads to a failure of all functions of the body, which, due to its biological structure, is simply not able to adapt to this. Despite the fact that different people need different amounts of time to sleep for proper rest, the risk of illness increases dramatically if we sleep less than 6-7 hours a day.

Experts insist that a person's daily sleep should be 7-9 hours.

In one of the recent clinical research It has been confirmed that sleep that lasts less than 6 hours significantly increases the risk of early death. The fact is that with a lack of sleep, stress hormones are released, and blood pressure rises, which is an important risk factor for stroke and heart attack. In addition, there is an increased amount of inflammatory mediators in the blood of regularly sleep deprived people, which also increases the risks.

In addition, people who have to work at night are especially prone to intestinal and breast cancer. This fact is caused by artificial light, which lowers the secretion of melatonin in the human body, which inhibits the growth of tumor cells.

Also, experts came to the conclusion that even a slight lack of sleep provokes a disruption in the exchange of hormones such as leptin and ghrelin, which are responsible for our appetite. Since the human body is genetically programmed in such a way that night wakefulness is justified only in two cases: when it is necessary to defend against danger or get food, then a person awake at night often ends up at open refrigerator... Mild but regular lack of sleep negatively affects even quite healthy and young people. If during the week a person does not get enough sleep for 2-3 hours a day, his body will absorb carbohydrates worse, which will automatically lower his stress resistance. Against this background, hormonal abnormalities can develop, which will significantly weaken the immune system.

Longer, regular sleep deprivation can cause changes in endocrine function and metabolism, similar to the effect of early aging. With chronic lack of sleep, the body's ability to absorb glucose sharply deteriorates, which leads to increased production of insulin. Excess insulin, in turn, can trigger the development of diabetes, and also increases the risk of hypertension and obesity.

Output

As you can see, regular lack of sleep is very detrimental to the state of our bodies. Therefore, you should not save time by getting adequate sleep, which will help you regain strength, maintain youth and health. Pleasant dreams!

Sergey Vasilenkov

If you don't get enough sleep, it can negatively affect your health. Learn more about the major physiological changes in the body that chronic sleep deprivation can lead to, and how to deal with this problem.

Unfortunately, lack of sleep very quickly affects a person's well-being and performance.

Of course, we all sometimes get less of a night's rest through stressful situations or other negative external factors. However, if this is rare, a one-time lack of sleep is significantly less of a threat than chronic insomnia.

If you have been suffering from sleep disorders for three months or more, it is worth sounding the alarm. Be sure to see a specialist if lack of sleep is negatively affecting your quality of life.

First of all, you need to establish the source of the problem.

Sometimes chronic pain, depression, sleep apnea, and biorhythm changes lead to insomnia, which can only be cured with the help of a qualified therapist.

At times like this, you spin around in bed for several hours, trying unsuccessfully to fall asleep. If the same situation persists for several days in a row, you should see your doctor.

Of course, insomnia is not a fatal disease. However, chronic lack of sleep significantly reduces the quality of life, and one should not forget that often the cause of insomnia is severe, sometimes even incurable, diseases.

This may surprise you, but chronic sleep deprivation often leads to other disorders. In this article we will talk more about this.

Biological changes in the body caused by lack of sleep

You probably already know that to recuperate and maintain good health, a person needs to sleep at least 8:00.

However, we do not advise you to rely so categorically on dry statistics. For example, 8:00 a.m. sleep at 60 is drastically different from the same 8:00 a.m. at a different age. In addition, everyone is different for a person, therefore everyone has different needs for rest.

According to research by the National Sleep Foundation, people between the ages of 26 and 64 should get at least 7-9 hours of sleep. After 64 years, people usually do not need such a long rest.

Children must sleep from 9 am to 11 am every night. This is how long it takes to activate growth hormones.

Despite the fact that each person has their own needs, it is worth remembering that there is a mandatory minimum required to recuperate, and it is 6:00.

Remember that chronic sleep deprivation prevents your body from recovering. As a result, brain activity decreases and ceases to remove toxins from the body.

Let's take a closer look at the biological changes that occur in the body as a result of regular lack of sleep.

Not getting enough sleep alters your gut flora

This fact may seem strange to you at first glance, but scientists from the University of Uppsala (Sweden) have come to exactly this conclusion.

They conducted a study that showed that regular sleep deprivation reduced the number of gut bacteria in the gut.

Please note that a decrease in the number of intestinal bacteria negatively affects the metabolism. In addition, the altered intestinal flora impairs the ability of other internal organs to perform their functions, in particular:

• increases insulin resistance of the body;
• leads to a set of extra pounds;
• weakens the immune system;
• impairs the body's ability to absorb nutrients from food.

Insomnia can lead to diabetes

Be sure to note that chronic sleep deprivation reduces the body's ability to absorb glucose, which can lead to diabetes.

This problem usually affects older people. However, being overweight and not getting enough sleep (

Sleep deprivation impairs heart function

If you sleep 3:00 less than you need every day, you are putting your heart in danger. Imagine this situation: for three months you sleep no more than 4-5 hours a day.

You may think that this is enough time to recuperate, but your body will think differently.

Chronic sleep deprivation raises blood pressure. Insomnia slows metabolism and leads to the development of insulin resistance. Sleep deprivation is often a cause of inflammation in the body. As a result, the heart muscles lose their elasticity and become more vulnerable to stressful situations.

Scientists have come to the conclusion that regular sleep deprivation significantly reduces the ability of the heart to perform its functions as expected.

Insomnia negatively affects memory

If you've ever slept less than usual, you probably know the detrimental effects of lack of sleep on the human body. In particular, sleep deprivation lowers concentration, reaction, and attention.

Chronic lack of sleep leads to a significant impairment of memory, and this is not surprising, because any chronic disease worsens the quality of human life.

Studies have shown that insomnia complicates common activities such as maintaining a conversation, remembering new information, and solving simple problems.

Excitement - insomnia, insomnia - excitement

Oh this vicious, vicious circle! Of course, stress and intense experiences have a strong impact on the quality of sleep, and if you are constantly stressed, the situation only gets worse.

Do not forget that the body and the brain are closely related. That is why regular lack of sleep leads to an imbalance in internal balance, which causes even more stress.

Never hesitate to ask for help in such a case. If you have a sleep disorder, you should definitely consult a qualified professional.

After all, "the time to solve all the problems of the world can be with a good sleep."

Lack of sleep affects both psychological and physical health of a person.

Lena and her children get up at 5:30. She is an elementary school teacher and also has a small seasonal business. When the holidays come, she hardly sleeps. And on weekends, she often says, "I have to sleep off the whole week."

Zoom in on this story 30 million times and you get a rough idea of ​​your sleeping situation.

Over the past few years, sleep surveys have shown clear sleep problems in humans. Consistently, polls have shown that only half of adults get normal, healthy sleep almost every night. Two out of six adults sleep less than seven hours a day.

“It's no secret that we are part of society and spend all our time in it,” says Karl Hunt, MD, director of the National Sleep Disorders Research Center at the National Institutes of Health. "There are so many temptations that replace sleep — 24/7 cable TV, Internet, email, chat, plus long work shifts."

"The way we live is reflected in the way we sleep," said Meer Krieger, MD, director of the Sleep Disorders Center at the St. Boniface Hospital Research Center at the University of Manitoba. “Sleep deficiency is often associated with the use of large amounts of caffeine, nicotine, and alcohol. It happens that insomnia is caused by problems at work - stress, long hours of work without interruption, work at night, long sitting in front of a computer screen. "

There is evidence that lack of sleep is a serious problem. Lack of sleep affects the quality of work, driving a car, relationships between people, and mood (unreasonable anger or depression may appear).

About eight out of ten married couples report that their partner has sleep problems, such as snoring, insomnia, or restless sleep (frequent tossing and turning in sleep). Others report that sleep problems are so severe that couples have to sleep separately. About 20% say that due to lack of sleep, they have less sex or have lost interest in it altogether.

In addition, recent studies have shown the development of other serious diseases due to lack of sleep. Cardiovascular disease, diabetes and obesity are closely linked to sleep problems.

“People just don't understand the importance of sleep and what the consequences of a lack of sleep can be,” says Hunt. "Sleep plays an important role in maintaining health, as does nutrition and exercise."

“Plus, people don't talk about their problems to doctors,” adds Hunt. “It seems to them that everyone always wants to sleep, and nothing can be done about it. And doctors don't ask about it. Therefore, sleep disorders are not diagnosed and, accordingly, not treated. "

Sleep from a scientific point of view

“Over the past decade, researchers have studied the mechanism of sleep quite closely,” says Mark W. Mahovald, MD, neuropathologist and director of the Minnesota Regional Sleep Center in Rochester.

About 100 sleep disorders have been identified. There are two main ones:

Hypersomnia (abnormal increase in sleep duration): This is deprivation (loss) of sleep or increased sleepiness for no apparent reason. This disorder needs special attention. The consequence of this can be insomnia, which can be the cause of the weakening of long-term attention with sometimes dangerous consequences. More than 100,000 accidents occur each year due to sluggish and sleepy driving.

The most common cause of hypersomnia is voluntary withdrawal from sleep due to social or economic reasons, such as work or internet surfing. “We sleep 20% less than the previous generation. But there is no evidence that the previous generation needed more sleep, and there is no evidence that our sleep needs have remained the same, ”says Hunt.

Insomnia: This is the most common type of sleep disturbance people complain about. This does not concern sleep itself, but the ability to fall asleep and continue to sleep soundly. It is the inability to fall into a long sleep, which must be long enough or "full" in order to feel rested and refreshed in the morning for the next day. Some cite depression as the cause of insomnia. But if insomnia is not treated, then depression is inevitable.

Most insomniacs also suffer from what is called overexcitation. Those. such a person is constantly on the alert and rarely sleeps. “There is evidence that most people with insomnia have a systemic predisposition to hyperactivity 24 hours a day. They cannot fall asleep, after which they feel unhappy, tired, exhausted, and have problems concentrating all the next day. But this is not sleepiness. They do not want to sleep, insomnia always haunts them: they cannot sleep even in the daytime. "

Neurological scans show the difference between the brains of those suffering from insomnia and those not suffering from insomnia. Mahovald suggests that there is a genetic component to hyperactivity and insomnia.

“There is usually a hereditary predisposition to insomnia. Most people have been struggling with it for as long as they can remember, since childhood. An insignificant reason for insomnia is enough for them - a test the next day, an approaching vacation. At first glance, insomnia begins for rather trivial reasons. In addition, sleep is very fragile, since such people are highly prone to insomnia. "

The consequences of lack of sleep

One of the health conferences focused on chronic insomnia, including its huge impact on health (which is not often mentioned elsewhere). If children and adults (especially retirees) suffer from insomnia, everyone else (parents, guardians) suffers. Employers suffer greatly if night owls get to work.

Basically, a person needs from seven to eight hours to fully restore the body and its functions. “There are of course some exceptions. Some people take longer to rest than others. Others get by with a short sleep. But there are not many such exceptions, ”says Hunt.

Sleeping less than the body needs can have serious consequences.

"Evidence has been found (in men and women in some countries) that chronic sleep deprivation increases the risk of early death," says Hunt. Studies have shown that those who do not sleep much are at risk for cardiovascular disease and heart attacks. And one recent study has confirmed the link between chronic sleep deprivation and being overweight and obese. These studies made it clear that society pays a price for staying up at night.

Doctors are sure that for the normal functioning of the body, a person needs to sleep about 8 hours a day. Not every adult can follow this rule. Can lack of sleep lead to health problems? It turns out that it is enough to reduce the recommended amount of sleep by at least 1–2 hours for the negative consequences of lack of sleep to begin to appear.

Symptoms of lack of sleep

Sleep is absolutely necessary for the body for proper rest and restoration of vitality. Many people do not attach importance to the amount of sleep or do not know at all what the risk of sleep deprivation. It can be viewed as a pathological condition characterized by a number of obvious symptoms.

As a rule, the consequences of chronic lack of sleep are clearly reflected in the appearance. The less a person slept during the past nights, the more it is imprinted on his face. From lack of sleep, bruises and bags appear under the eyes, proteins turn red, and the skin turns pale.

Lack of sleep also affects overall well-being. Classic symptoms include any of the following:

A person who does not get enough rest has a weakened immune system, which makes him vulnerable to viral diseases. If, against the background of fatigue, the temperature suddenly rises, this is also a demonstration of how sleep deprivation affects the body.

Chronic sleep deprivation provokes dysfunction of the digestive system, resulting in problems with stool. If you sleep a little, the absorption of vitamins and nutrients is impaired, the nails become more brittle, the hair dull, and the skin becomes dry and irritated. The harm of lack of sleep is reflected in the internal organs, provoking numerous pathologies.

Common Causes of Lack of Sleep

Often, a person simply does not have the opportunity to sleep as much as is necessary for normal well-being. The factors that prevent you from getting the required amount of sleep are conditionally divided into external and internal. The former include the environment, the latter include psychological or physiological problems. Both are equally harmful.