5 Ways Sleep Deprivation will Kill You Sooner (And How to Avoid Them)

5 Ways Sleep Deprivation will Kill You Sooner (And How to Avoid Them)

**Medical Disclaimer**

If you or a loved one are suffering from the negative effects from lack of sleep, please talk to a physician about the most appropriate treatment for you. There are many causes for sleep loss and the information below is not intended to diagnose or treat any individual. 

Throughout your life you will need different amounts of sleep. If you’ve ever tended to an infant, you notice they sleep a very large portion of the day. Or if you’ve noticed your grandparents going to bed at the same time as you but consistently waking up earlier, and somehow managing the day just fine. For ages 18-64 most adults need 7-9 hours of sleep. (6-8 can be sufficient for 65+)

Sleep deprivation (sleep loss) is recognized when someone is getting less than 5 hours of sleep per night, on average. Your ideal amount of sleep (and times) lie within your DNA. So remember, while you may only need 7.5 hours of sleep every night to feel on top of your game, your partner may need more. Your sleep needs may also increase if your physical workload grows throughout the day. Athletes need closer to 8-10 hours of sleep for optimal performance. 

There is so much more to be said about sleep, and in fact Dr. Matthew Walker has written the book Why We Sleep to give much more detail. I highly recommend this book to anyone wanting to learn more details and specifics about the use of sleep on our brains and bodies. 

But for now, let’s dive into why not getting enough of it can lead to your untimely death:

1. Obesity
   It is well documented that lack of sleep promotes holding onto those fat stores we don’t want. When we don’t get enough sleep our hormones get hauled into overdrive. Ghrelin (hunger hormone) is increased to help the body make up for lack of energy with food. Leptin (full hormone) is decreased, and stress hormones levels launch toward the sky. All a perfect storm for an emotional/stress eating or binge eating scenario. But then you’re tired so you don’t want to move from the table or couch and go for a walk so you move less, all leading to those excess calories being stored for later.
   
   
   
   
   

2. Diabetes
   Insulin sensitivity decreases after not getting enough sleep. Many of us have seen the effects of Type II Diabetes, but may not have known sleep loss can be a contributing factor. With impared glucose tolerance, blood sugars may stay in the blood causing both highs and crashing lows later. The pancreas decreases in effectiveness as it can’t keep up with the load required.
   
   
   
   
   

3. Cardiovascular Morbidity
   Heart attacks and sleep deprivation are very closely linked, even though the exact physiological mechanisms are not perfectly understood. However, research shows that a person’s risk for heart attack increases by 45% during a period of sleep loss. Not to mention the other diseases and risk factors stated above.
   
   
   
   
   

4. Mental health
   Depression, anxiety, mood disorders, and all other mental health aspects are made much worse after loss of sleep. Symptoms are exacerbated, decisions are often made which cannot be undone, and many people find the world much more challenging than before. 
   
   
   
   
   

5. Substance Dependence
   To make up for lack of energy and feeling unwell, many people turn to substances. Overuse of caffeine, alcohol, tobacco, nicotine, opioids, and other chemicals cause significant problems to the body while placing a band-aid over what the body actually needs--- sleep. In a sleep-deprived state people are more likely to rely upon and use these excessively, which is when the body will start to experience more negative side-effects.

Despite all these scary symptoms of sleep deprivation, there are some simple things you can start doing now to help yourself gain better sleep.

Go to bed at the same time everyday

This may be harder to do if your daily schedule changes, but for the many people with regular hours, go to sleep at the same time every night. Set an alarm on your phone, stay diligent, and start winding down. I don’t care if that’s at 6pm or 12am, as long as you can do it consistently. It will help your body to recognize the routine you are setting and after practicing for awhile, will become easier to fall asleep quickly.

Light timing

When they reach the retina of the eye, blue light and sunlight signal to the brain that we are supposed to be awake. Therefore, making sure you have a blue light filter on your phone at night is a really good idea. Minimizing screen exposure in general is the most helpful, but at least take away the blue light. Conversely, as soon as you wake up begin looking into sunlight and other lights to help you feel more awake in the mornings. This will help you set your circadian rhythm to the schedule you want to be on.

Meditation

If you struggle falling asleep, try a quick 10-minute guided meditation. I know many people are hesitant about meditation or feel it doesn’t work for them, but there are many studies showing that for most people meditation absolutely can help quiet the mind, relax the body, and lend you a helping hand when it comes to getting more sleep.

All of the reasons above are why I tell each of my clients that sleep is their top priority. Sleep is not just a period of rest, it is when your brain is most active and you absolutely cannot go without. 

If you’re interested in more details about these studies I mentioned, here is a great meta-analysis I read in preparation for this post.

If you have any questions about what I’ve written, feel free to reach out to my email or social media handles. If you are looking for a one-on-one coach, click here.