Discover how sleepless nights impact your physical and mental health, affecting everything from heart health and cognitive function to skin, fertility, and the well-being of children and adolescents.
Do you toss and turn all night, then feel like a zombie the next day? We get it, and we’ve all been there. It’s more than just being tired; lack of sleep messes with your whole system. So, what’s the deal with sleepless nights and what can you do about it?
We’re going to dive deep into the effects of sleep deprivation on your physical and mental health, fertility, and the normal growth of children and adolescents. Let’s jump right in!
- What Happens in the Body as a Result of Insomnia and Lack of Sleep?
- Sleep Stages
- Side Effects of Insomnia on the Body
- Effects of Insomnia on the Mental, Nervous, and Cognitive Health
- Effects of Insomnia on the Skin
- Effects of Insomnia on Children and Adolescents
- Effects of Insomnia on the Pregnant Woman
What Happens in the Body as a Result of Insomnia and Lack of Sleep?
Sleep is linked to the secretion of melatonin, a hormone that increases in the dark and decreases with daylight. I think we’ve all noticed this—it is hard to be sleepy on a bright sunny day, right?
That said, when you skimp on sleep, your body can’t produce enough of this key hormone. This messes with its usual functions. Therefore, to optimize the work of this hormone in your body, consider the following tips:
- Regulate sleep and wake times (your biological clock).
- Ensure the comfort of the body.
- Adjust fluids entering the body.
- Feelings of hunger and satiety.
Sleep Stages
To really understand how sleep impacts your health, it’s useful to know what different sleep cycles we go through, and how our bodies regulate these cycles.
We all go through two main sleep cycles:
1- Rapid Eye Movement (REM)
During this phase, the brain processes thoughts, memories, and events that happened during the day. Dreams also occur more vividly in this stage.
2- Non Rapid Eye Movement (Non-REM)
This stage renews vital body functions. The deeper stages of this phase (also known as “slow-wave sleep”):
- Repair damage from daily activities.
- Hormones are released, which help the body rebuild itself after the day’s stress.
The amount of time spent in “non-rapid eye movement” differs, decreasing as the night goes on.
So if you go to sleep between 11 PM and wake up at 7 AM, your body will use more of the “non-rapid eye movement” time, compared to someone else who sleeps between 3 AM and 11 AM.
Realistically, everyone needs enough sleep (around 8 hours), but sleep deprivation compromises the positive effects of rest on your mind and body.
Side Effects of Insomnia on the Body
These are the most important side effects of insomnia on the body:
1- Affects Heart Health
Too little sleep (less than five hours) or too much (nine hours or more) can negatively impact heart health, raising the risk of cardiovascular disease or stroke if you’re consistently sleep-deprived.
So if you’re skimping on sleep because of your busy life, you’re putting your heart at risk.
2- Increased Risk of Cancer
According to the American Academy of Sleep Medicine, those who sleep less than 7 hours a night have an increased risk of developing colon, breast, and prostate cancer.
3- Decreased Sexual Desire in Men
Sleeping five hours or less per night can decrease testosterone production by 10% to 15%, according to a study published in the American Medical Association journal in 2011.
4- Obesity and Weight Gain
Insomnia can lead to feelings of hunger and cravings, potentially leading to weight gain and obesity. Research indicates that those who sleep less than 6 hours a night are 30% more likely to become obese compared to those who get enough sleep.
The reason for this is that sleep deprivation increases the production of ghrelin (which stimulates hunger) and decreases leptin (which signals satiety).
Therefore, lack of sleep doesn’t just increase hunger; it also makes you crave carbs and fatty, sugary foods. Also, obesity in this case may increase the risk of diabetes!
5- Exposure to Frequent Accidents
When you are short on sleep and get less than 7 hours a day, in addition to the person’s daily workload and responsibilities, the danger to his life increases as a result of decreased concentration.
Effects of Insomnia on the Mental, Nervous, and Cognitive Health
Here are the effects of insomnia on your mental health and cognitive abilities:
1- Anxiety
Insomnia can lead to the development of sleep disorders and, consequently, anxiety. It can cause new, intense feelings to emerge, making it difficult to fall asleep or stay asleep.
2- Lack of Focus and Learning Difficulties
Lack of sleep negatively affects focus, attention, the ability to retain information, and the ability to make informed decisions, resulting in a lack of concentration.
3- Forgetfulness
Research shows that getting enough sleep is crucial for consolidating information in our brains, so a lack of it makes us more prone to forgetfulness.
4- Depression
A study conducted in the United States in 2005 showed that people who suffer from insomnia and sleep less than six hours a day are more prone to depression.
Another study conducted on 10,000 Americans in 2007 showed that people who suffer from anxiety are more likely to develop depression.
Effects of Insomnia on the Skin
When you don’t get enough sleep, your body releases more of the hormone cortisol, which is linked to emotional stress:
- This negatively affects collagen and proteins found in the skin.
- Causes dark circles and puffiness around the eyes, giving your skin a tired look.
Effects of Insomnia on Children and Adolescents
Studies show that 30% of adolescents who regularly sleep after 11:30 PM on school days and after 1:30 AM in the summer have lower academic achievement compared to those who don’t stay up late.
Similarly, studies show that children who regularly sleep late are more likely to develop obesity, diabetes, heart conditions, and immune disorders compared to their peers.
Effects of Insomnia on the Pregnant Woman
Researchers at the University of Pittsburgh, USA, found a strong link between the sleep patterns of pregnant women and their chances of having a successful pregnancy, as:
- Frequent awakenings can complicate labor if the mother tends to stay up late and does not get enough sleep.
- Stress resulting from lack of sleep negatively affects labor and makes it more difficult.
Sleep well, and rest well to enjoy your life!
Testimonials
I used to feel so sluggish and irritable. I tried adjusting my sleep schedule, creating a relaxing bedtime routine, and cutting out caffeine in the afternoon. Slowly, I started feeling more energized and focused during the day. It’s made such a big difference!
My sleep was all over the place. I would get wired at night no matter what I did. The advice I got here helped. Now, I sleep better. I don’t feel exhausted all the time.
Myth & Facts
Myth: You can “catch up” on sleep during the weekends.
Fact: While extra sleep on weekends can help, it doesn’t fully reverse the negative effects of chronic sleep deprivation. Consistency is key!
Question: Is it bad to nap during the day?
Answer: Napping can be beneficial, but long or irregular naps can disrupt nighttime sleep. Short naps (20-30 minutes) are usually best.
So, after all this, I’m thinking of implementing those sleep hygiene tips. Who doesn’t want better skin, better focus and overall wellness?! It feels like such a small change, but it can have a big impact.
