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Video: The Consequences Of Sleep Deprivation You Might Not Know About
The consequences of sleep deprivation you might not know about
The fact that insomnia is evil is obvious to everyone. But the variety of sleep-related problems can come as a shocking surprise to many.
Photo: pixabay.com /
The fact that insomnia is evil is obvious to everyone. We recently wrote about the relationship between sleep deprivation and anxiety disorder, but the variety of problems associated with lack of sleep may come as a shocking surprise to many.
About 30% of the population in Russia suffers from insomnia (this is the scientific name for insomnia). The urgency of this problem is growing constantly: according to new American data, the number of people who have difficulty falling asleep is increasing. A systematic review of decades of scientific research has shown that severe sleep deprivation increases the risk of early death and all-cause death. In addition, chronic lack of sleep threatens a number of health problems.
Weakening of immunity. Prolonged sleep deprivation disrupts the immune system. For example, studying the body's resistance in twins, scientists found that immunity was weaker in those who were chronically sleep deprived. The lack of sleep in the study weakened the body's response to vaccination, meaning the vaccine offered less protection than it could have. Sleeping after vaccination can enhance its protective effect.
Prolonged sleep deprivation decreases the activity of immune cells that fight infections. It is also known to disrupt the production of cytokines - substances involved in the regulation of the immune response. Scientists believe that lack of sleep makes people more vulnerable to infections.
Cardiovascular disease. Lack of sleep increases the likelihood of developing coronary heart disease by 22%, and stroke by 10%. This applies to people who have three main symptoms of insomnia: difficulty falling asleep, early awakening, and difficulty concentrating during the day.
Sleep deprivation is known to negatively affect blood pressure, blood sugar, and inflammation - important risk factors for cardiovascular disease, which are at least partially responsible for the development of these diseases in insomnia. Scientists also point out that lack of sleep interferes with the restoration of blood vessels.
Type 2 diabetes mellitus. The study found that people who usually sleep less than 5 hours a night have an increased risk of developing diabetes. Sleep deprivation causes tissue resistance to insulin: although the hormone is produced in large quantities, blood sugar decreases more slowly. Diabetes is either a direct consequence of lack of sleep, or obesity, which also causes a lack of sleep.
Weight gain. People who sleep less than 6 hours a day are almost 30% more likely to be obese. This is due to appetite-regulating hormones: decreased levels of leptin (which is responsible for feeling full) and increased levels of ghrelin (which stimulates appetite). Moreover, the craving for unhealthy foods increases. Scientists are considering inclusion in programs to reduce adequate sleep.
Alzheimer's disease. During sleep, specific nerve signals stimulate brain cleansing. Scientists suggest that at this time, toxins associated with the development of Alzheimer's disease are also removed. Perhaps this explains the long-established association of this disease with poor sleep. It is also known that disturbances in circadian rhythms may contribute to the development of this type of dementia. Currently, scientists continue to work to find out exactly what comes first: sleep disorders or Alzheimer's disease.
Difficulties in sex life. Chronic sleep deprivation is associated with sexual difficulties. A study found that sleep deprived men were more likely to have erectile dysfunction around the age of 60, and women were more likely to have difficulty with arousal. This is confirmed by other scientific works. A separate risk group for developing impotence is men with sleep apnea. Sexual problems can be associated with both a violation of the production of the hormone testosterone, and with the impact of lack of sleep on the psyche.
Appearance problems. Swedish researchers conducted an experiment showing subjects photos of rested and sleepy people: 7 out of 10 people with sleep deprivation were called "significantly" more tired and sad because of red eyes, dark circles and bags under the eyes, fine wrinkles, drooping eyelids and mouth.
When you don't sleep enough, your body releases more of the stress hormone cortisol, an excess of which breaks down collagen (a protein that makes your skin smoother and more elastic and strengthens your hair) and stimulates the sebaceous glands, leading to acne. In addition, sleep deprivation results in decreased production of growth hormone, which can help increase muscle mass, skin density, and strengthen bones in adulthood.
Experts recommend the following ways to restore normal sleep:
limiting or avoiding daytime sleep;
- abstaining from caffeine in the afternoon;
- sleeping at night and getting up in the morning at the same time;
- adherence to a sleep schedule on weekends and holidays;
- Relaxing activities (reading, meditation, or bathing) an hour before bed
- refusal of heavy food two hours before bedtime;
- excluding gadgets an hour before bedtime;
- regular exercise.
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