Hi Guys, Today we are going to be looking at How Sleep Deprivation Affects the Body and Mind!
This for many of us we likely have had the first-hand experience of.
Even if it’s just a few late nights. Many of us will know what it’s like to miss out on even just a few hours of sleep.
What are the dangers though you might wonder? How does it affect both our mental and physical health?
Even If you exercise every day and eat a healthy diet – Can you afford to miss out on a good nights sleep?. t’s recommended you get at least 7 hours a night, but what if you sleep less than this? Maybe because of work or family commitments. Or whatever reason.
For this article, I will be looking at the following things;
- How Much Sleep Do People Need?
- What Can Happen If You Don’t Get Enough Sleep?
- How Sleep Deprivation Affects the Body and Mind
- Effects of Sleep Deprivation on your Heart
- Tips On How to Sleep Better at Night
- My Final Thoughts
How Sleep Deprivation Affects the Body and Mind
1# – How Much Sleep Do People Need?
- Older adults, 65+ years need 7 to 8 hours.
- Adults, 26 to 64 years need 7 to 9 hours.
- Young adults, 18 to 25 years need 7 to 9 hours.
- Teenagers, 14 to 17 years need 8 to 10 hours.
- School-age children 6 to 13 years need 9 to 11 hours.
- Preschool children, 3 to 5 years need 10 to 13 hours.
- Toddlers, 1 to 2 years need 11 to 14 hours.
- Infants, 4 to 11 months need 12 to 15 hours.
- Newborns, 0 to 3 months need 14 to 17 hours.
I am quite shocked at some of these amounts, how about you?
2# – What Can Happen If You Don’t Get Enough Sleep?
Short term issues:
Lack of concentration, missing as little as 1 1/2 hours can have an effect on how you feel on a day to day basis.
It can make you very sleepy and tired during the day.
Lack of sleep can affect your ability to think, remember and process information.
It can make you feel moody and you can become more likely to have arguments with others close to you.
You may become less likely to take part in normal daily activities or to exercise.
It can make you feel Drowsy increasing the probability of driving accidents for thousands of crashes, injuries and deaths each year, according to the National Highway Traffic Safety Administration.
Long term problems:
Some of the most serious problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure or stroke.
Other associated issues include obesity, depression, impairment in immunity and lower sex drive.
Insufficient sleep can also affect hormone production, including growth hormones and testosterone in men.
Chronic sleep deprivation can affect the way you look. Over time, it can lead to premature wrinkling and dark circles under the eyes.
There is also a link between lack of sleep and an increase in the stress hormone, cortisol, in the body. Cortisol can break down collagen, the protein that keeps skin smooth.
So lack of sleep could mean even more wrinkles.
3# – How Sleep Deprivation Affects the Body and Mind
If sleep deprivation continues for a long enough time. You could start to have hallucinations, this means hearing or seeing things that are not really there. A lack of sleep can also trigger mania in those who suffer from a bipolar mood disorder.
Other psychological risks include depression and suicidal thoughts, as well as anxiety and impulsive behaviour. A nighttime breathing disorder called obstructive sleep apnea can interrupt your sleep and lower sleep quality.
As you wake up throughout the night, this can cause sleep deprivation, which leaves you more likely to get respiratory infections like the common cold and flu-like symptoms. Sleep deprivation can also make existing respiratory conditions worse, such as chronic lung illness.
4# – Effects Of Sleep Deprivation On Your Heart
What causes calcium in the arteries to build up? A recent study showed that not enough sleep is associated with increased calcium buildup in the heart’s arteries. This calcium is a component of plaques that cause heart attacks.
The study, also showed that one hour less sleep each night increased the risk of arterial calcification by 33%. And people who slept less than six hours per night had the greatest risk of developing changes in the arteries of the heart.
People who do not sleep enough can have a reduced production of hormones that suppresses appetite, and this may contribute to weight gain.
These associations may explain the increases of cardiovascular disease in those that don’t sleep enough. In a recent study from Columbia University, sleep-deprived people ate an average of 300 extra calories compared to those who enjoyed a full night’s sleep.
Not sleeping enough increases the risk of cardiovascular disease.
A 2008 study found that Not enough sleep increased the risk of coronary calcium deposits, a very good sign of heart disease.
5# – Tips On How to Sleep Better at Night
If you have trouble with sleep it can help to do certain things before you go to bed at night.
- Avoid Caffeine Such as Regular Tea and Coffee
- Try to Avoid Too Much Sugar
- Don’t Drink Excess (too much) Alcohol
- Find the Time to Do Exercises During the Day
- Don’t Eat a Heavy Meal to Close to Bedtime.
- Make time to read, or listen to soothing music
- Take a warm bath to help you relax
- Turn off the computer, mobile phone and television at least half an hour before going to sleep.
Studies show that the mental stimulation from these devices makes it harder to fall asleep and stay asleep.
If you need help with sleeping I highly recommend you try this (Click Here)
My Final Thoughts
So, admit it. Before reading this did you realize just how important sleep was?
I Knew it was a great thing to sleep well but I didn’t understand just how important it was to our health until I researched this article.
Our health is our responsibility. Eating healthy, exercising regularly and sleeping well go hand in hand. It is not good to only do one or two out of three, especially if the one you don’t do is not get enough sleep.
Not getting enough sleep affects us in so many bad ways.
If you sleep less than 6 hours a night you are four times more likely to have a stroke. That is a very scary thought.
If you take charge of your sleep and make it a priority, you can enjoy a variety of health benefits.
YOUR FEEDBACK
I wish to thank you for taking the time to read this article. If you found it of value then leave a comment or question below, I will get back to you. I love hearing from you.
If you know anyone else who would benefit from reading it, then please feel free to share it.
Take great care of yourself because you are worth it
Stay safe and well
Alex B. Chivers
#Di4L
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This is very enriching. It is amazing to know that many people that I know including myself hardly get adequate sleep according to the recommended hours for different age groups. Going by the revelation here, it is very important that one works at getting enough sleeps daily. I don’t have issues with sleep itself, however, late-night work often eat into my sleep hours. I am going to make a deliberate effort to adjust. Thanks for this information.
Hey I’m pleased you found the article informative, it was quite a surprise to find out the seriousness of not enough sleep. Thank you very much for taking the time to read and comment.
Hello there thanks for the review it was really helpful. Having a good sleep is one of the ways to stay healthy. Sleep helps to keep our r brain refreshed. A single night without sleep isn’t usually a big deal, but over time, these occasional lapses can lead to more serious conditions. Longer term, too little sleep may contribute to heart disease, high blood pressure, diabetes, obesity, and stroke.
You wouldn’t think the lack of sleep could affect your body in so many ways. Thankfully there is help out there for those that suffer from insomnia.
Thank you very much for reading and commenting, it’s great to hear from you.
wow what wonderful content you have here, I was actually doing some research online when I saw your post, I already saved this page so as to come back for future reference, I am glad I got to see this post, I really want to thank you for the hard work you put in to bringing this important health information.
Thank you very much for the comment and I’m happy you found it useful
Hello,
Thank you for this most informative and useful article. Like you, I did not know as much as I do now about how detrimental it can be to not get the necessary amount of sleep required. I did not think that it could get as serious as chronic diseases which are more associated with lack of exercise. Certainly an eye-opener for someone who has late nights regularly. I will be using this to refer back to for a reminder to the effects that can befall me should I stray too far from your kindly offered recommended guidelines. Thank you again for this very useful article.
Rami.
Hello,
Firstly I thank you for reading and leaving a comment.
Until I did the research, I had know idea how bad it
Could be to not get enough sleep, until a couple of
Years ago I slept like a log for 8 or 9 hours and then
It all changed now I’m lucky to get 6 hours.
It has certainly made me take a lot more notice of how I
Spend time before going to bed.
Lisa
I knew the value of a good nights sleep before reading this post but you have some good points that can help refresh the mind. I have an awful habit of drinking too much coffee and screen time. Mixing that along with the lockdown we are currently going through has my sleep disrupted.
Yes, Coffee is not good before Bed. Try swapping for Chamomile Tea or something similar. I have never looked back. Rarely drink coffee now unless I need something to properly wake me up.