In the short term, sleep deprivation can cause many annoying and inconvenient symptoms that impact our day but do not generally affect us long term. However, chronic sleep deprivation – where an individual regular suffers from insufficient sleep – can have more significant consequences that affect our health and well-being.
Weight gain and related diseases
Sleep deprivation affects the production of ghrelin (the hunger hormone) leading us to feel hungry and experience food cravings. Likewise, leptin (the satiety hormone) production is reduced following insufficient sleep which impacts our ability to recognise when we are feeling full. In combination, this results in eating more and as a consequence gaining weight. In addition, regular lack of sleep slows down your metabolism by affecting the ability of adipocytes (fat cells) to respond to insulin and regulate energy. Studies have shown that just 4 days of only 4.5 hours of sleep a night can reduce the adipocytes ability to respond to insulin by 30%. This increases your risk of insulin resistance, type 2 diabetes and obesity.
High blood pressure and cardiovascular disease
Insufficient sleep results in a dysregulation of stress hormones such as cortisol which in turn can elevate blood pressure. Consistently having insufficient sleep, or poor quality sleep, increases your chances of worsening or developing, or worsening existing, high blood pressure. Stress can also increase your heart rate and combined with high blood pressure can put an increased strain on your heart. This, combined with the additional weight-related factors can lead to heart attack or stroke.
Psychiatric disorders
In the short term, sleep deprivation can cause emotional changes including irritability, loss of motivation, anger or sadness. Over time, these can contribute to mood disorders including depression. Sleep deprivation/sleep disturbance and depression have a strong bidirectional relationship, meaning that sleep deprivation is not only a contributing factor for depression, but it can also be a symptom. Melatonin, the hormone that regulates our circadian rhythm (or our 'sleep-wake cycle') has also been shown to be disrupted in patients with depression.
Other psychiatric disorders that can be triggered following long term sleep deprivation include paranoia and confusion, symptoms similar to schizophrenia, panic attacks and hallucinations.
Neurological issues
Whilst we sleep the brain repairs damage, allows neurons to rest, forms new neurological pathways and produces hormones amongst many other functions. If sleep is deprived the brain cannot perform its duties as well. When we are sleep deprived we suffer from forgetfulness as well as feeling unable to focus or concentrate on tasks. Insufficient sleep contributes to reduced cognitive performance and impaired memory as well as impacting decision-making and creativity skills.
A good nights sleep is essential for long term brain health. Studies have shown that not only is sleep crucial for the brain to function properly, but it also allows the clearance of toxic molecules through the glymphatic system (waste clearance). The glymphatic system helps the flow of cerebrospinal fluid in the brain where toxic molecules involved in neurodegenerative disorders may accumulate, with sleep increasing this flow helping to flush out the toxins. It is suggested that a lack of sleep may contribute to the progression of neurodegenerative disorders through a build up of these toxic molecules in the brain.
In addition, New Scientist magazine just explained recent research that showed brain cells that are responsible for digesting worn-out cells go into overdrive in mice that are sleep-deprived. They also showed excessive microglial cell activation following sleep deprivation. Overactive microglial cells have also been observed in Alzheimer's disease and other neurodegenerative disorders.
Sleep is as essential as eating or breathing, but all too often we sacrifice sleep in order to fit in with our increasingly hectic lifestyles. Likewise, many people have undiagnosed sleep disorders and contribute their lack of sleep to other factors. Getting enough sleep is essential for our health and well-being. Adults should aim for approximately 7-9 hours a night, and if you are consistently having issues sleeping it is advisable to see your doctor to discuss your options.
Weight gain and related diseases
Sleep deprivation affects the production of ghrelin (the hunger hormone) leading us to feel hungry and experience food cravings. Likewise, leptin (the satiety hormone) production is reduced following insufficient sleep which impacts our ability to recognise when we are feeling full. In combination, this results in eating more and as a consequence gaining weight. In addition, regular lack of sleep slows down your metabolism by affecting the ability of adipocytes (fat cells) to respond to insulin and regulate energy. Studies have shown that just 4 days of only 4.5 hours of sleep a night can reduce the adipocytes ability to respond to insulin by 30%. This increases your risk of insulin resistance, type 2 diabetes and obesity.
High blood pressure and cardiovascular disease
Insufficient sleep results in a dysregulation of stress hormones such as cortisol which in turn can elevate blood pressure. Consistently having insufficient sleep, or poor quality sleep, increases your chances of worsening or developing, or worsening existing, high blood pressure. Stress can also increase your heart rate and combined with high blood pressure can put an increased strain on your heart. This, combined with the additional weight-related factors can lead to heart attack or stroke.
Psychiatric disorders
In the short term, sleep deprivation can cause emotional changes including irritability, loss of motivation, anger or sadness. Over time, these can contribute to mood disorders including depression. Sleep deprivation/sleep disturbance and depression have a strong bidirectional relationship, meaning that sleep deprivation is not only a contributing factor for depression, but it can also be a symptom. Melatonin, the hormone that regulates our circadian rhythm (or our 'sleep-wake cycle') has also been shown to be disrupted in patients with depression.
Other psychiatric disorders that can be triggered following long term sleep deprivation include paranoia and confusion, symptoms similar to schizophrenia, panic attacks and hallucinations.
Neurological issues
Whilst we sleep the brain repairs damage, allows neurons to rest, forms new neurological pathways and produces hormones amongst many other functions. If sleep is deprived the brain cannot perform its duties as well. When we are sleep deprived we suffer from forgetfulness as well as feeling unable to focus or concentrate on tasks. Insufficient sleep contributes to reduced cognitive performance and impaired memory as well as impacting decision-making and creativity skills.
A good nights sleep is essential for long term brain health. Studies have shown that not only is sleep crucial for the brain to function properly, but it also allows the clearance of toxic molecules through the glymphatic system (waste clearance). The glymphatic system helps the flow of cerebrospinal fluid in the brain where toxic molecules involved in neurodegenerative disorders may accumulate, with sleep increasing this flow helping to flush out the toxins. It is suggested that a lack of sleep may contribute to the progression of neurodegenerative disorders through a build up of these toxic molecules in the brain.
In addition, New Scientist magazine just explained recent research that showed brain cells that are responsible for digesting worn-out cells go into overdrive in mice that are sleep-deprived. They also showed excessive microglial cell activation following sleep deprivation. Overactive microglial cells have also been observed in Alzheimer's disease and other neurodegenerative disorders.
Sleep is as essential as eating or breathing, but all too often we sacrifice sleep in order to fit in with our increasingly hectic lifestyles. Likewise, many people have undiagnosed sleep disorders and contribute their lack of sleep to other factors. Getting enough sleep is essential for our health and well-being. Adults should aim for approximately 7-9 hours a night, and if you are consistently having issues sleeping it is advisable to see your doctor to discuss your options.
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