By: Malika Comfort | nutraMetrix Global Operations Manager
If you’re like most individuals, it’s easy to notice what happens when you don’t get enough sleep. You may feel a bit more irritable, or unable to focus. But did you know there are actual physiological changes that happen to your body with prolonged lack of sleep? Let’s find out why getting the proper amount of consistent sleep for your body type is most important.
When you don’t get enough sleep, your body experiences a range of negative effects that can impact your physical, mental, and emotional well-being. Research has even suggested that those who drive with inadequate sleep (less than 5 hours) are likened to individuals who are driving under the influence of alcohol. When the body is deprived of sufficient sleep, it undergoes a cascade of physiological changes that extend beyond mere tiredness.
At a molecular level, inadequate sleep disrupts the delicate balance of various biological processes. Neural pathways become less efficient. Neurotransmitter systems involved in mood regulation, such as serotonin and dopamine, may also be dysregulated, contributing to mood disturbances and emotional instability.
Consequences of What Happens When You Don’t Get Enough Sleep
Consistent lack of sleep can have consequences for your health and well-being. Prioritizing adequate sleep is essential for optimal physical, mental, and emotional functioning. Here are changes that occur when you don’t have a healthy sleep schedule in place:
- Hormonal: Sleep deprivation disrupts the intricate interplay between hormones that govern appetite, metabolism, and stress response. Levels of ghrelin, the hunger hormone, increase, while levels of leptin, the satiety hormone, decrease, leading to heightened feelings of hunger and cravings for high-calorie foods. Additionally, cortisol, the primary stress hormone, remains elevated, contributing to heightened stress levels and metabolic disruption.
- Cardiovascular: Frequent sleep deprivation places strain on the cardiovascular system, contributing to changes in blood pressure, heart rate, and sympathetic nervous system activity.
- Metabolic: Inadequate sleep disrupts glucose metabolism and insulin sensitivity, inclining individuals to weight fluctuation. Insufficient sleep alters the balance of appetite-regulating hormones, promoting overeating and weight gain, further exacerbating metabolic impacts.
- Cognitive: Lack of sleep can impair various cognitive functions, including memory, attention, concentration, and decision-making. You may experience difficulty learning new information, solving problems, and processing complex tasks.
- Mood: Sleep deprivation can lead to irritability, mood swings, and increased emotional reactivity. You may feel more on edge or stressed and have difficulty regulating your emotions.
- Immune: Frequent sleep deprivation can undermine the immune system, making you more susceptible to feeling unwell and your body may have difficulty maintaining health.
- Accident Risk: Sleep deprivation can impair reaction times, coordination, and judgment, increasing the risk of accidents and injuries. You may be more prone to motor vehicle accidents, workplace accidents, and falls.
- Performance and Productivity: Lack of sleep can impair performance and productivity in various areas of life, including work, school, and daily activities. You may experience decreased efficiency, creativity, and problem-solving abilities.
- Mental Health: Lack of sleep can exacerbate existing mental health difficulties and make it harder to manage mental wellness.
The recommended amount of sleep varies depending on age and individual factors, and proper duration allows most individuals to experience adequate rest and support optimal physical, mental, and emotional well-being. Here are a few basic guidelines:
- Children (5-12 years old): Children in this age group typically require 9-12 hours of sleep per night.
- Teens (13-18 years old): Adolescents and teenagers generally need 8-10 hours of sleep per night.
- Adults (18-64 years old): Adults aged 18-64 typically require 7-9 hours of sleep per night.
- Older Adults (65 years and older): Older adults may need slightly less sleep, around 7-8 hours per night, though individual sleep needs may vary.
It’s important to note that individual sleep needs may vary, and some people may require slightly more or less sleep to feel fully rested and function optimally. Additionally, prioritizing quality sleep, characterized by uninterrupted sleep cycles and restorative rest, is just as important as quantity when it comes to overall sleep health.
In essence, what happens when you don’t get enough sleep extends far beyond simple fatigue, permeating every aspect of physiological functioning. From cognitive health and hormonal regulation to immune health and cardiovascular wellness, the body’s intricate systems are impacted when deprived of adequate rest. Recognizing the critical role of sleep in maintaining overall health underscores the importance of prioritizing quality sleep as a cornerstone of well-being.