WAKE UP TO RISKS OF NOT ENOUGH SLEEP
Not having enough sleep can have serious health implications. THOMAS DEACON takes a look at the risks...
WE’VE all felt exhausted the day after staying up too late. From stress, to having a few too many drinks after promising to only stay out for one, or watching one more Netflix episode, everyone has experienced fatigue after a poor night’s sleep.
An occasional night with too little sleep makes you feel tired, unfocused, and irritable the next day, but it won’t harm your health.
But according to the NHS several nights of poor sleep mean the effects can be more serious.
The NHS said one in three people suffer from poor sleep, with stress, screens, and taking work home often the reasons.
A regular lack of having a good night’s shut-eye can put you at risk of “serious medical conditions” including obesity, heart disease, and diabetes and it can shorten life expectancy.
Most of us need around eight hours of good quality kip each night to properly function, but some need more and some less.
The NHS said a general rule was that if you wake up and spend the day longing for a chance to have a nap, it’s likely you’re not having enough sleep.
Experts said consistently getting less sleep can have “serious negative” effects and that a good night’s rest is “essential” to a healthy lifestyle.
We’ve rounded up some of the most serious effects poor sleep can have. IMMUNITY
If you seem to catch every cold and flu that’s going around then what time you hit the pillow could be to blame.
Prolonged lack of sleep can disrupt your immune system meaning your body is less able to fight off bugs.
A spokeswoman for the Sleep Council said: “A good night’s sleep is vital as a restorative time and plays a significant role in healing and repairing the heart and blood vessels.
“It also gives the immune system and the cardiovascular system a rest and allows other organs to be restored.” WEIGHT GAIN
Sleeping less can mean you put on weight. The NHS said studies have shown that people who sleep less than seven hours a day tend to gain more weight and have a higher risk of becoming obese than those who sleep for seven.
It’s believed to be because sleep-deprived people have reduced levels of leptin, the chemical that makes you feel full, and increased levels of ghrelin, the hunger-stimulating hormone. MENTAL HEALTH DISORDERS
Although a single night of bad sleep can make you feel grouchy and moody, chronic poor sleep can lead to long-term mood disorders like depression and anxiety.
The NHS said when people with anxiety or depression were surveyed on their sleeping habits, it found that most slept for less than six hours a night. DIABETES
Studies suggest that people who usually sleep less than five hours a night have an increased risk of developing diabetes.
It seems that missing out on deep sleep may lead to type two diabetes by changing the way the body processes glucose, which the body uses for energy.
The Sleep Council said: “Lack of sleep can increase insulin resistance, a risk factor for the development of type two diabetes and heart disease.
“Shortened sleep can increase C-reactive protein, which is released with stress and inflammation.
“Studies have suggested that people who usually sleep less than five hours a night have an increased risk of having or developing diabetes. It seems that missing out on deep sleep may lead to type two diabetes by changing the way the body processes glucose – the high-energy carbohydrate that cells use for fuel.” POOR SEX DRIVE
Both men and women who don’t get enough good sleep also have lower libidos and less of an interest in sex, according to the NHS.
Men who suffer from sleep apnoea, a disorder that causes breathing difficulties and interrupted sleep, also have lower testosterone levels which can lower libido. STRAIN ON THE HEART
Long-standing sleep deprivation seems to be associated with increased heart rate, an increase in blood pressure, and higher levels of certain chemicals linked with inflammation, which may put extra strain on your heart. DIFFICULTY CONCEIVING
Difficulty conceiving a baby has been claimed as one of the effects of sleep deprivation in both men and women.
The NHS said regular sleep disruptions can cause difficulties conceiving by reducing the secretion of reproductive hormones.
Sleep expert Dr Neil Stanley said: “Consistently getting less sleep than you need can have serious negative effects on your physical, mental, and emotional health.
“Poor sleep has been associated with increased risks of depression, diabetes, anxiety, obesity, heart disease, dementia, increase accidents and some cancers.
“Poor sleep can also affect your performance at work – particularly tasks that require problem-solving or decision-making.”
Dr Stanley added: “While the magnitude of the increased risk is not huge compared to some other behaviours the are significant enough to be taken seriously.”