The Startling Truth About How Poor Sleep Affects Your Health - and What You Can Do About It

Introduction:

We all know that we should be getting more sleep, but most of us can't seem to do it. Insufficient sleep has been linked to everything from obesity to heart disease and depression, but how exactly does it affect our health? The short answer? In more ways than you might think! Here are some startling facts about the sleep-health connection, including signs that you need more Zzzzs in your life.

7 ways poor sleep can affect your health:

-Poor sleep can increase the risk of heart attack.

-Poor sleep can lead to weight gain.

-Poor sleep increases the risk of diabetes. 

-Poor sleep increases the likelihood that you'll develop depression or anxiety. 

-Sleep deprivation impacts your mental health in other ways as well, such as increasing your chances of developing dementia. 

-When we don't get enough sleep, our body releases more of the stress hormone cortisol. Too much cortisol can weaken the immune system and make us more susceptible to illness. 

-Without enough sleep, it's harder for your brain cells to communicate with each other and form memories. That makes it harder for you to focus during the day, too.

How Poor Sleep can affect your Health

High blood pressure:

Lack of sleep has been shown to cause high blood pressure. The National Heart, Lung, and Blood Institute says that when a person doesn't get enough sleep, the body releases hormones called cortisol and adrenaline, which can increase blood pressure. One study also found that one night's worth of lost sleep raises systolic blood pressure by an average of eight points. 

A lack of sleep also decreases nitric oxide levels in the bloodstream, so it's more difficult for your heart to pump against resistance. When this happens you're at an increased risk for heart disease or stroke because there is not enough nitric oxide to dilate your blood vessels and lower your blood pressure.

High Blood Pressure

Diabetes:

A study found that people who slept less than six hours a night were at an increased risk for type 2 diabetes. One theory is that sleep deprivation messes with the body's natural ability to regulate glucose levels. For example, it suppresses production of the hormone ghrelin, which tells the brain when to stop eating and triggers appetite hormones that stimulate hunger. That can lead to overeating and obesity. Another possibility: People are more likely to eat poorly or too much after not sleeping well. And then there's the problem of fatigue itself; if you don't get enough sleep your immune system becomes compromised, leaving you vulnerable to infections such as colds or flu (not good when you're traveling).

Diabetes

Depression and anxiety:

Research has shown that poor sleep can lead to anxiety, depression, and other mood disorders. In fact, as many as 75% of people who experience chronic insomnia show signs of clinical depression.

This is because sleep deprivation affects the body's production of serotonin, a neurotransmitter that helps regulate mood. The National Institute of Mental Health found in one study that those with chronic insomnia had lower levels of tryptophan in their blood than those who slept well. Tryptophan is an amino acid from which serotonin and melatonin are created. When we're short on sleep, our bodies produce more ghrelin (the hunger hormone) and less leptin (the satiety hormone), which causes us to be hungry when we should be eating less. We also crave high-carbohydrate foods like sugar and starch because they are rich in serotonin precursors.

Depression and Anxiety

Cancer:

Poor sleep has been linked to several serious health problems, including diabetes, obesity, high blood pressure, heart disease, stroke, and depression. In addition to the physical consequences of not getting enough sleep there are also psychological repercussions: chronic sleep deprivation increases stress levels in the body which can lead to anxiety or depression. The reasons for this are unclear but one theory is that the immune system becomes impaired when you don't get enough sleep. When your body doesn't have the energy to fight off illness it leaves you vulnerable to viruses, bacteria, and other harmful organisms. 

There's evidence that a lack of sleep affects your genes too: scientists found differences in gene expression between people who got more than seven hours of sleep a night and those who slept less than six hours per night.

Heart disease:

In a study of more than 2,000 men, Harvard researchers found that those who reported sleeping five hours or less per night were twice as likely to have a heart attack or stroke within the next two years. The risk was highest among people with other risk factors for cardiovascular disease including smoking, obesity, diabetes, and high blood pressure. Researchers theorize that sleep deprivation may make it harder for your body to use insulin properly, leading to an increase in blood sugar levels. 

A 2006 study published in the journal Neurology showed that women who slept less than six hours a night doubled their risk of developing Alzheimer's disease over 16 years compared to women who got seven hours of sleep nightly.

Conclusion:

Here are some things you can do to help improve your sleep:

- Avoid stimulants like caffeine, nicotine, and alcohol in the late evening. 

- Keep a regular bedtime routine, including going to bed at the same time every night. 

- Get up at the same time every morning. 

- Establish a relaxing pre-sleep routine by doing something that you find calming before bed such as reading a book, taking a warm bath or listening to music. Make sure your room is dark, cool and quiet. If insomnia persists for more than six months, consult a doctor.