In the past, sleep deficiency was often ignored by doctors and surrounded by myths.
Now, though, we are beginning to understand the importance to reduce of sleep deficiency to overall health and well-being.
We’ve learned that when people get less than 6 to 7 hours of sleep each night, they are at a greater risk of developing diseases.
Here are few reasons why you should call it an early night and prevent sleep deficiency
1. Poor sleep is linked to higher body weight
Poor sleep is strongly linked to weight gain.
People with short sleep duration tend to weigh significantly more than those who get adequate sleep.
In fact, short sleep duration is one of the strongest risk factors for obesity.
In one review study, children and adults with short sleep duration were 89% and 55% more likely to develop obesity.
The effect of sleep on weight gain believed to mediate by numerous factors, including hormones and motivation to exercise.
2. Good sleepers tend to eat fewer calories
Studies show that sleep-deprived individuals have a bigger appetite and tend to eat more calories.
Sleep deprivation disrupts the daily fluctuations in appetite hormones and causes poor appetite regulation.
This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin, the hormone that suppresses appetite.
3. Good sleep can improve concentration & productivity
Sleep is important for various aspects of brain function.
This includes cognition, concentration, productivity, and performance.
All of these are negatively affected by sleep deprivation.
A study on medical interns provides a good example.
Interns on a traditional schedule with extended work hours of more than 24 hours made 36% more serious medical errors than interns on a schedule that allowed more sleep.
Another study found that short sleep can negatively impact some aspects of brain function to a similar degree as alcohol intoxication.
On the other hand, good sleep shown to improve problem-solving skills and enhance memory performance.
4. Poor sleepers are at high risk of heart strokes
Sleep quality and duration can have a major effect on many health risk factors.
These factors believed to drive chronic diseases, including heart disease.
A review of 15 studies found that people who don’t get enough sleep are at greater risk of heart diseases.
5. Sleep affects glucose metabolism and type 2 diabetes risk
Experimental sleep restriction affects blood sugar and reduces insulin sensitivity.
In a study in healthy young men, restricting sleep to 4 hours per night for 6 nights in a row caused symptoms of prediabetes.
These symptoms resolved after one week of increased sleep duration.
Poor sleep habits strongly link to adverse effects on blood sugar in the general population.
Those sleeping less than 6 hours per night have repeatedly shown to be at an increased risk of type 2 diabetes.
6. Poor sleepers may suffer depression
Mental health issues, such as depression, strongly linked to poor sleep quality and sleeping disorders.
According to estimation, 90% of people with depression complain about sleep quality.
Poor sleep associated with an increased risk of death by suicide.
Those with sleeping disorders like insomnia or obstructive sleep apnea also report significantly higher rates of depression.
7. Sleep improves your immune system
Even a small loss of sleep has been shown to impair immune function.
One large 2-week study monitored the development of the common cold after giving people nasal drops with the cold virus.
They found that those who slept less than 7 hours almost 3 times more likely to develop cold.
If you often get colds, ensuring that you get at least 8 hours of sleep per night could be very helpful.
Eating more garlic can help as well.
8. Sleep affects emotions & social interactions
Sleep loss reduces your ability to interact socially.
Several studies confirmed this using emotional facial recognition tests.
One study found that people who hadn’t slept had a reduced ability to recognize expressions of anger and happiness.
Researchers believe that poor sleep affects your ability to recognize important social cues and process emotional information.