Lets Check Some Stats To Begin With:
- Sleep is the third most important life process, being devoid of which can be lethal.
- If you do not sleep for 11 days, you will die.
- 264 hours is the limit, you can go without sleeping.
- If you try to cross that, you wont be able to survive.
- Sleep deprivation can cause you to lose 11 days of productivity.
- Sleep problems affect 50% to 80% of patients with bad mental health conditions.
Now as we have seen the stats of sleep, we can move on to the part where youll know how the lack of sleep can deteriorate your body, or in some cases could kill you.
Sleep Increases Sex Drive
Men and women who don’t get enough quality sleep experience a loss of libido and less of an interest in sex, research suggests.
Men who suffer from sleep apnoea a disorder in which breathing difficulties lead to interrupted sleep also tend to have lower testosterone levels, which can lower libido.
It Weakens The Immune System
A less immediately obvious side effect of sleep deprivation is the fact that your body wont be able to muster its normal defenses. The immune system produces various substanceslike cytokines and antibodiesto help keep foreign presences in check and nip any troubling bacteria or viruses in the bud.
These substances need to be renewed like any other part of the body and their production also needs to increase when an invader is detected. Both of these functions are slowed in cases of sleep deprivation.
A lack of quality sleep means that you will find yourself falling prey more often to colds and minor infections and that any existing illnesses will take longer to heal.
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Sleep For People With Heart Disease
Because sleep deprivation can harm the heart, its important for people with cardiovascular problems to make getting good sleep a priority. Some evidence even indicates that improving sleep may reduce the likelihood of heart attacks or other cardiovascular problems in people who are otherwise at high risk.
Unfortunately, some heart problems can interfere with sleep. For example, diabetes can cause frequent nighttime urination, and other cardiovascular disorders may create chest discomfort when trying to get to sleep. Worry and anxiety about heart health can also make it hard to wind down and fall asleep normally.
Because numerous factors can influence both sleep and cardiovascular health, its most helpful to talk with your doctor about heart-healthy sleep. A doctor can help develop a specific plan to improve your sleep while also addressing other lifestyle factors, such as diet and exercise, that are important for your heart and overall wellness.
Summary: What To Do If You Dont Get Enough Sleep
At this point I will briefly summarize the most important things:
Your personal needs decide which measure will bring you the healthiest sleep.
- If you notice by writing down your sleep times that you go to bed very irregularly, this is the place to start.
- If, on the other hand, your sleep quality suffers from stress and worries, relaxation exercises such as meditation are recommended in the evening.
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Sleep Tips For People With Heart Problems
While theres no silver bullet solution, certain tips can often help people with heart problems get better sleep.
- Develop strategies for relaxation: If heart concerns spur anxiety, they can keep your mind racing when you just want to ease into sleep. Techniques like deep breathing, yoga, light stretching, and mindfulness meditation are just a few beneficial approaches for people struggling with how to sleep with pericarditis , heart disease, or other heart problems that cause chest pain.
- Plan a consistent sleep schedule: Keeping the same bedtime and wake-up time every day is widely considered to be one of the key ways to encourage healthy and stable sleep from night to night.
- Design an accommodating bedroom: Set your sleep environment to meet your needs by ensuring that the bedroom has a comfortable mattress and pillow, a pleasant temperature, and as much quiet and darkness as possible.
- Avoid negative influences on sleep: Alcohol and caffeine can both interfere with sleep and are best avoided at night. Excessive use of electronic devices, including your cell phone, can also throw off your sleep patterns, which is why experts recommend not using these devices for an hour or more before bed.
These tips and other elements of sleep hygiene can serve as a foundation for better sleep, creating habits that make it easier to get both the quantity and quality of sleep that you need.
How Sleep Deprivation Affects Your Heart
Its difficult to overstate the hearts importance to health. Responsible for pumping blood throughout the body, the heart powers the circulatory system that ensures that all the organs and tissues in the body get the oxygen they need.
Unfortunately, heart problems are a leading cause of illness and death in the United States. While its already well-known that factors like poor diet, limited exercise, and smoking can harm the heart, theres a growing recognition of the dangers of sleep deprivation for heart health.
Sleep provides time for the body to restore and recharge, playing a key role in nearly all aspects of physical health. For the cardiovascular system, insufficient or fragmented sleep can contribute to problems with blood pressure and heighten the risk of heart disease, heart attacks, diabetes, and stroke.
As a result, getting good sleep may help prevent damage to the cardiovascular system, and for people with heart problems, can be part of following a heart-healthy lifestyle.
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How Much Sleep Do I Need
Everyone has an individual need for sleep while early risers can get by with 6 hours of bed rest, some late risers need up to 10 hours.
- The natural sleep duration is genetically determined and can hardly be influenced in the long term by any tricks or stimulants.
- However, it changes with age: growing adolescents need more sleep on average than adults.
In the latest studies on the optimal length of sleep , the experts therefore give recommendations for different age groups:
Sleep And Heart Failure
Heart failure is when the heart doesnt pump enough blood to supply the body with the blood and oxygen that it needs to function properly. An observational study of over 400,000 people found strong associations between sleeping problems and heart failure.
In that study, people who slept less than seven hours per night had an elevated risk of heart failure. Heart failure was also more common in people who had other indicators of unhealthy sleep including insomnia symptoms, daytime sleepiness, snoring, and being an evening person. The more of these signs of unhealthy sleep that one person had, the higher their likelihood of heart failure.
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Make Time For Downtime
In our society, nowadays, people arent getting enough sleep. They put sleep so far down on their priority list because there are so many other things to do family, personal stuff and work life, Dr. Walia says. These are challenges, but if people understand how important adequate sleep is, and how to sleep better, it makes a huge difference.
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 donÃ¢â¬â¢t get enough sleep, your body releases more of the stress hormone cortisol. In excess amounts, cortisol can break down skin collagen, the protein that keeps skin smooth and elastic.
Sleep loss also causes the body to release too little human growth hormone. When weÃ¢â¬â¢re young, human growth hormone promotes growth. As we age, it helps increase muscle mass, thicken skin, and strengthen bones.
Ã¢â¬ÅItÃ¢â¬â¢s during deep sleep — what we call slow-wave sleep — that growth hormone is released,Ã¢â¬ï¿½ says sleep expert Phil Gehrman, PhD. Ã¢â¬ÅIt seems to be part of normal tissue repair — patching the wear and tear of the day.Ã¢â¬ï¿½
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Sleeping Well Staying Healthy
While sleeping well is no guarantee of good health, it does help to maintain many vital functions. One of the most important of these functions may be to provide cells and tissues with the opportunity to recover from the wear and tear of daily life. Major restorative functions in the body such as tissue repair, muscle growth, and protein synthesis occur almost exclusively during sleep.
Many other conclusions about the role sleep plays in maintaining health have come from studying what happens when humans and other animals are deprived of the sleep they need. For example, scientists have discovered that insufficient sleep may cause health problems by altering levels of the hormones involved in such processes as metabolism, appetite regulation, and stress response.11,12,13 Studies such as these may one day lead to a better understanding of how insufficient sleep increases disease risk.
In the meantime, sleep experts say there is ample evidence that shows that when people get the sleep they need, they will not only feel better, but will also increase their odds of living healthier, more productive lives.
What Is Chronic Sleep Deficit
When you have only 8 hours of sleep deprivation, you need to lie down and get some sleep. Only this does not entirely solve the problem. English somnologists believe that you eliminate only 30% of the effects of lack of sleep by replenishing sleep after.
Daytime sleep. For new parents or shift workers, naps are the only option. But based on research on shift workers, naps do not fully compensate for the effects of sleepless days.
According to recent studies, short naps, 15-30 minutes, are generally perceived by the body.
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Sleep And Heart Attacks
A heart attack, also known as myocardial infarction, happens when the flow of blood to the heart gets blocked. Heart attacks can be fatal because of the damage that occurs when the heart does not get enough oxygen.
Sleep deprivation heightens the risk of heart attacks. In one study, people sleeping less than six hours per night had a 20% higher chance of a heart attack. While the NREM sleep stage helps the heart slow down and recover, REM sleep involves heightened stress and activity. Insufficient sleep can throw off the balance of these stages, increasing heart attack risk.
Sleep interruptions have also been linked to the potential for heart attacks. Because both heart rate and blood pressure can abruptly spike upon awakening, frequent sleep disruptions can cause cardiac stress and may induce a heart attack.
Treatment For Sleep Deprivation
The most basic form of sleep deprivation treatment is getting an adequate amount of sleep, typically 7 to 9 hours each night.
This is often easier said than done, especially if youve been deprived of precious shut-eye for several weeks or longer. After this point, you may need help from your doctor or a sleep specialist who, if needed, can diagnose and treat a possible sleep disorder.
Sleep disorders may make it difficult to get quality sleep at night. They may also increase your risk for the above effects of sleep deprivation on the body.
The following are some of the most common types of sleep disorders:
- circadian rhythm disorders
To diagnose these conditions, your doctor may order a sleep study. This is traditionally conducted at a formal sleep center, but now there are options to measure your sleep quality at home, too.
If youre diagnosed with a sleep disorder, you may be given medication or a device to keep your airway open at night to help combat the disorder so you can get a better nights sleep on a regular basis.
The best way to prevent sleep deprivation is to make sure you get adequate sleep. Follow the recommended guidelines for your age group, which is 7 to 9 hours for most adults ages 18 to 64.
Other ways you can get back on track with a healthy sleep schedule include:
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Side Effects Of Lack Of Sleep
Disclaimer: Results are not guaranteed*** and may vary from person to person***.
People have an inherent understanding of why sleep is important. It recharges the body during the night and lets us face each day bright-eyed and bushy-tailed.
Of course, most people also suffer from a lack of sleep or a lack of quality sleep. This can be due to environmental factorslike noisepersonal habits, health reasons, or stress.
Regardless of why you might be getting a lack of sleep, the side effects of lack of sleep on your health will be the same.
Although it may seem like you can get by on subpar sleep without issue, the truth is that a lack of sleep causes a series of subtle and not-so-subtle detrimental effects on the body. Read on to learn about these side effects, including heart problems, respiratory problems, an increased diabetes risk, and more.
Youll also find out how much sleep you actually need, as well as some quick home remedies for sleep deprivation. Lets get started
The Consequences Of Lack Of Sleep
Some people are more energized after a sleepless night. The state of stress in the body allows them to cope with a lack of sleep in the morning. But a person with a lack of sleep is more anxious and often conveys that he threatens to gain excess weight in the future.
Sleep affects the immune response. If you do not get enough sleep, you are more likely to get sick.
RAM suffers. One sleepless night is enough for interruptions.
In Russia, 20% of road traffic accidents are associated with drowsiness. In Europe and the United States, professional drivers are screened for sleep quality. For example, an experienced driver will not be allowed on a flight unless they provide a snoring treatment report.
Even one night lowers the number of gray brain cells.
Chronic sleep deprivation affects metabolism. Testosterone reaches its peak during sleep. It causes morning erection. For those wondering if his testosterone levels are okay, heres a samurai test from urologists. If during the 7th day, every day, there is a morning erection, then everything is fine.
The growth hormone that makes children grow up has a different function in adults. In adults, it is responsible for energy metabolism. This is the thing, thanks to which you do not wake up at night and do not go to the refrigerator, and in the morning after waking up, you do not feel a hellish feeling of hunger for a couple of hours. Sleep well if you want to lose weight.
The less sleep, the higher the stress.
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How To Sleep Better
If youre experiencing mild, occasional problems with sleep, try these simple strategies from sleep expert Michelle Drerup, PsyD, DBSM.
1. Treat getting enough sleep as if it is as important as taking medicine.
With all the demands on our time every day, you might put a good nights rest at the bottom of your priority list. But Dr. Drerup says we need to schedule adequate time for sleep.
Its very easy to stay up late and burn the candle at both ends, she says. However, when you do that, you quickly run into a problem of dealing with sleep deprivation.
2. Keep a consistent wake time.
Wake up at the same time every day, including weekends or days off. Waking at the same time every day will actually help you to sleep better at night. A fixed wake time helps to build a strong desire for sleep throughout wakefulness. This sleep drive gradually builds, and shortening it by sleeping in will make it harder to fall asleep the next night. Sleeping in on the weekend makes it much more difficult to wake up earlier on Monday morning.
It also is important, Dr. Drerup says, to do some relaxing activity such as taking a warm bath or reading a book before bedtime. By making these activities part of your bedtime ritual, you can train yourself to associate these activities with sleep. This association will help you to move more easily into slumber.
3. Put away the smart phones and tablets.
4. If you do wake up during the night, avoid looking at the clock.
Sleep And Blood Pressure
During normal, healthy sleep, blood pressure drops by around 10-20%. This is known as nocturnal dipping, and research highlights its role in cardiovascular health.
Poor sleep, whether from a lack of sleep or sleep disruptions, is associated with non-dipping, meaning that a persons blood pressure doesnt go down at night. Studies have found that elevated nighttime blood pressure is tied to overall hypertension .
In fact, nocturnal blood pressure has been found to be even more predictive of heart problems than high blood pressure during the day. Non-dipping has been tied to an increased risk of stroke and heart attack. Its also been linked to kidney problems and reduced blood flow to the brain.
Raised daytime blood pressure has been identified as a consequence of sleep deprivation in multiple studies, but it doesnt affect all people equally. The link between lack of sleep and high blood pressure is highest in middle-aged adults. People who work long hours in high-stress jobs and people with other risk factors for hypertension are more likely to have raised blood pressure after chronic poor sleep.
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