Did You Know Lack of Sleep Is Dangerous to Your Health?

You Should Start Sleeping Properly: In the Western world, where life has become an endless race after so many things, people are drowning in an infinite workload. One of the main things affected among those who lack awareness of the damage they're causing themselves is a significant reduction in sleep hours. Think good night's sleep is something only spoiled or lazy people can afford? You're greatly mistaken.

In fact, an article published on the DOCTORS website reveals that lack of sleep can cause various health issues, some even irreversible. In milder cases, sleep deprivation may lead to weight gain, but in more severe cases, it may create problems that could endanger your life, such as a heart attack. Want a more detailed list of risks? Here you go.

Viral Infection

A study published in 2009 in the journal Archives of Internal Medicine, mentioned on the DOCTORS website, reported significant evidence that lack of sleep increases the likelihood of falling ill. Researchers followed the sleep habits of about 153 men and women for two weeks, then exposed them to cold viruses for five days in a closed environment. You can guess the results yourself: those who slept less than seven hours a night were three times more likely to get sick compared to those who slept at least eight hours.

Weight Gain

What is the connection between lack of sleep and weight gain, you ask? Well, a 2008 study published in the journal Obesity analyzed data from 36 different studies that previously explored the link between body weight and lack of sleep. The results proved that lack of sleep increases the likelihood of weight gain, especially in children.

Why so? Because lack of sleep interrupts the functioning of hormones responsible for controlling hunger and appetite, increasing the feeling of hunger. Additionally, tired people find it much more challenging to exercise. Excess weight itself creates other severe problems.
“Sleep deprivation indeed is a factor in weight gain and the development of various diseases linked to stress and hormonal disruptions,” explains Olga Raz, head of the nutrition and diet department at the Tel Aviv Medical Center for DOCTORS. “Lack of sleep at night raises cortisol levels and other stress hormones that counteract insulin activity, causing insulin resistance, an increase in the hunger-provoking hormone ghrelin, and a decrease in the satiety-inducing hormone leptin. Furthermore, nighttime sleep deprivation reduces the secretion of the growth hormone that helps strengthen muscles."
"All these reinforce the tendency to gain weight and develop the mentioned diseases. In addition, prolonged wakefulness creates extra time for nighttime eating, often in front of the computer or television, when we tend to consume snacks, sweets, and sugary drinks to stay awake. Furthermore, weight gain, particularly in the abdominal area, exacerbates sleep apnea phenomena, posing a severe risk for heart attacks and strokes. Losing weight improves the situation. An adult needs 7-8 hours of sleep. It's recommended to eat a small meal an hour to an hour and a half before sleep, such as a slice of bread with a spread or 1/2 cup of milk, possibly with 1-2 tablespoons of sugar-free cereal, or yogurt with cut fruit, all of which increase serotonin levels and may enhance sleep quality. What not to eat/drink before bed? Large and rich meals, coffee and alcohol, meat, spicy food.

Diabetes

According to a 2009 study, long-term sleep deprivation increases the risk of developing type 2 diabetes. For example, individuals who suffered from sleep disorders for a year or more and slept only five hours or less during the night were three times more likely to develop type 2 diabetes compared to those who sleep six hours or more each night. Experts believe the primary reason for developing diabetes is the disruption of the body's regular hormonal regulation due to lack of sleep.

Hypertension

Another study conducted by researchers involved in the diabetes study found that the risk of developing hypertension is three and a half times higher in individuals suffering from insomnia and consistently sleeping less than six hours a night compared to participants who sleep at least six hours each night.

"Sleep is known to have a decisive impact on our health. It's important to emphasize that it's not only the duration of sleep that matters but also its quality," explains Dr. Orit Klok Ben Bast, director of the hypertension field at the bewell health initiative. “Sleep apnea is considered one of the causes of secondary hypertension (known cause of hypertension), and it poses a significant cardiovascular risk. Treating sleep apnea may lower blood pressure, in addition to other health benefits of the treatment".

Heart Diseases

Several studies have found a link between short-term sleep deprivation and known risk factors for heart diseases, including elevated cholesterol and triglyceride levels and higher blood pressure. One study, which examined 98,000 Japanese participants aged between 40 and 79 over more than 14 years, found that women who only slept four hours a night were twice as likely to die from heart disease compared to women who slept seven hours every night.
By the way, if you feel you’re sleeping enough hours yet are constantly tired or suffer from insomnia, you should know that one of the common reasons for poor sleep quality is the "sleep apnea" phenomenon. It's a life-threatening condition where breathing stops or weakens hundreds of times during one night. Apart from the inherent health risks, this type of disorder also increases the risk of developing heart disease.

A study that tracked participants for 18 years found that those who suffered from sleep apnea were three times more likely to die from heart disease than those who did not suffer from this sleep disorder. Additionally, sleep apnea can cause irregular heartbeats and increase the risk of stroke and heart failure.
“The strongest proven link regarding insomnia and heart disease was described in the context of sleep apnea,” explains Dr. Eric Steinwill, head of the heart health field at the Bewell health initiative. "This is the most common sleep-associated respiratory disorder occurring in 2%-4% of the middle-aged population. Sleep apnea syndrome is characterized by a periodic blockage of the upper airways during sleep, interruption in air flow through the airways, and consequently periodic awakenings from sleep. Sleep deprivation causes daytime fatigue, drowsiness, lack of concentration, and increased rate of road accidents. Sleep apnea syndrome is currently recognized as a risk factor for cardiovascular events, especially heart attacks and strokes. When suspected of developing sleep apnea, it is advisable to confirm this diagnosis via a sleep laboratory and seek standard medical guidance from your family doctor regarding treatment and prevention".

Mental Illnesses

A study conducted with about a thousand adults aged 21 to 30 found that people suffering from insomnia are four times more likely to develop depression within the first three years following the onset of sleep disorders compared to those who sleep regularly.

Additional studies conducted among young people showed that insomnia often appeared well before depression was diagnosed - and less frequently before anxiety diagnoses. Thus, insomnia in young people may precede depression in 69% of cases and anxiety in 27% of cases.

Mortality

Severe apnea occurring during sleep may increase the risk of early mortality by 46%.

Thus, the conclusion is that adhering to reasonable sleep hours is as significant a factor as any other impacting our health decisively. Beyond fatigue, irritability, headaches, lack of concentration, and despondency you feel all day following a sleepless night, the implications are far-reaching beyond those. It's time you pay attention to your sleep hours no less than to proper nutrition, physical activity, and even medical treatment. Good sleep is not a luxury or indulgence; it is a fundamental component of a healthy lifestyle and for a healthy and relaxed body and mind.