The harmful effects of lack of sleep

How important is sleep to health?

Sleep plays an important role in human health, allowing the body and mind to recharge to wake up refreshed and full of energy the next day. A good night's sleep will help the body stay healthy and ward off disease.

Additionally, without enough sleep, our brains cannot function properly. Doctors and researchers recommend that adults get seven to nine hours of sleep each night. Infants may need up to 17 hours of sleep each night. School-age children (ages 6 to 12) need nine to 12 hours of sleep, and teenagers need eight to 10 hours of sleep each night.

Signs when we lack sleep

Sleep deprivation occurs when someone does not get enough sleep that they need. There are many factors that lead to sleep deprivation such as: nature of work, stress, lifestyle, sleep disorders,...

When a person does not get enough sleep, they often:

Not focused

Defective

Lack of energy, lethargy

Mood changes such as tension, anxiety or irritability

Making wrong or risky decisions

Consequences of lack of sleep

Lack of sleep for a long time causes your body to secrete a lot of stress hormone called "cortisol". When this hormone increases, it will harm the body, specifically:

More prone to stress

Aging: Excess cortisol that increases when you're sleep deprived can break down your skin's collagen (the protein that keeps skin smooth and elastic), leading to dull skin, wrinkles, and dark circles under your eyes.

Negative effects on mental health: High levels of cortisol affect the brain, causing changes in neurotransmitters in the brain. As a result, you may lose the balance of serotonin - a happy hormone in your brain.

Decreased libido: High cortisol levels can also unbalance the adrenal glands and reduce the amount of topterone produced, thereby decreasing libido.

In addition, lack of sleep also causes:

Causes hunger and obesity: Lack of sleep also reduces leptin levels, which affects your appetite. Leptin suppresses appetite and tells your body when it's time to stop eating, so when you're sleep deprived, you'll often feel hungrier. This can lead to loss of control over your eating and weight gain.

Affects brain function: When we lack sleep, it reduces the ability of neurons (cells that make up our brain) to communicate with each other. That means our brains don’t function effectively, leading to reduced brain function, poor brain health, memory loss, lack of concentration, etc.

Causes cardiovascular diseases including high blood pressure, coronary heart disease, heart attack and stroke.

Immunodeficiency

Increased risk of stroke and death

Chronic fatigue, hair loss, muscle weakness,...

What to do to get enough sleep?

Create a sleep routine or have a regular sleep and wake-up schedule

Try to go to bed and wake up at the same time every day, even on weekends. Make sure you get enough sleep and stick to a schedule.

Exposure to sunlight

Regular exposure to sunlight during the day supports healthy circadian rhythms that keep you alert during the day and sleepy at night.

Take less naps

To sleep better at night, take a short nap of about 30 minutes. And avoid taking a nap in the late afternoon or evening.

Eat just enough for dinner

It will be harder to fall asleep if you are hungry or too full. Eat a moderate dinner about 2-3 hours before bedtime.

Limit the use of electronic devices before going to bed

Another thing you can do to improve the quality of your sleep is to avoid looking at screens like your phone, computer, or TV before bed. The light emitted from these devices can also disrupt your circadian rhythm, so it’s best to avoid using electronic devices for an hour or so before bed.

Avoid alcohol and caffeinated beverages

Drinking alcohol, especially at night, can disrupt your normal sleep cycle, reducing the quality and consistency of your sleep overall. While caffeinated drinks can help you stay awake, they can also keep you from falling asleep.

Customize your bedroom environment

To minimize the possibility of sleep disruption, try to make your bedroom as quiet and dark as possible. Also, make sure the room temperature is appropriate and use scented candles or essential oils to help you relax.

Healthy diet and exercise

Eating a healthy, balanced diet and getting enough exercise will help improve your sleep health and sleep quality.

Lack of sleep can have a negative impact on both your physical and mental health. While individual sleep needs vary, research suggests that you should aim for 7-9 hours of sleep each night to ensure optimal health. If you have trouble sleeping on a regular basis, see your doctor for advice and treatment.

According to VTC