If you’ve had a long night tossing and turning without getting any sleep you’ll probably feel grumpy and groggy the next day. But there are even more severe long-term effects of sleep deprivation.

Constant sleep deprivation not only puts your physical health at risk but also drains you mentally.
Below is a list of nasty things that can happen to you if you don’t get enough sleep.

 

1. Memory issues

Sleep is most vital for memory consolidation as well as in making new information stick so that it can be recalled in the future. Lack of sleep weakens your ability to focus and learn efficiently.

During sleep, your brain forms connections that help in processing and remembering new information.

According to a study, sleep deprivation impairs working memory and attention as well as other functions such as long-term memory and decision making.

Lack of sleep affects our interpretation of events, which directly hampers our ability to assess situations and make sound judgments.

 

2. Mood changes

Lack of sleep is co-related with many brain-related issues such as mood swings, anxiety and depression.

Sleep deprivation can result in certain chemical imbalances in the brain which can make you emotional, moody or short-tempered.

According to research, there is a bi-directional relationship between sleep deprivation and depression. Chronic sleep deprivation can lead to neurochemical changes that occur in the brain leading to depression. On the other hand, depression can also cause disturbed sleep which can manifest as a mood disorder.

 

3. Weakened immunity

Often you might have noticed that a couple of days of inadequate sleep gives you a cough, cold or fever. This is due to the fact that sleep deprivation directly suppresses the immune system.

Lack of sleep weakens the defense of the immune system against viruses and you are more likely to get sick when exposed to those germs.

One study showed that when sleep deprived people are given a vaccine, they displayed a lower antibody response, so when they were exposed to a virus they were more likely to fall sick. 

 

4. Heart disease

Chronic sleep loss and sleep deprivation due to sleep disorders can lead to numerous heart-related problems such as a heart attack, irregular heartbeat or even heart failure.

Sleep deprivation can cause higher levels of chemicals that can cause inflammation. This coupled with an increase in blood pressure results in heart disease.

In one study, it was observed that decreased quantity and quality of sleep were both related to an increase in the risk of having a cardiovascular disease.

 

5. Obesity

Sleep modulates the glucose function by the adequate secretion of two hormones, leptin and ghrelin. Lack of sleep throws these hormones off balance. Due to this, the brain does not receive the signal that you are full, causing you to overeat, binge and even have cravings for unhealthy food.

A study carried out has linked a direct correlation with poor sleep quality and short-sleep duration as risk factors for obesity.

 

6. Blood pressure

Sleeping less than five hours puts you at a risk of developing high blood pressure. It can also increase the risk of high blood pressure at night. 

Sleep plays a vital role in regulating the stress hormones and keeps your nervous system healthy. Lack of sleep hurts your body’s ability to regulate these hormones, leading to high blood pressure.

A study has linked prolonged shortened sleep with an increase in blood pressure at night, which is a major risk factor for heart attacks.

 

7. Low sex drive

Lack of sleep will make you feel fatigued and have low energy. This can decrease your interest in sex and adversely affect your libido.

Sleep regulates the functioning of the endocrine system and the secretion of various hormones. A comprehensive analysis of research has indicated that sleep deprivation may result in lower testosterone levels leading to a reduced sex drive.

 

8.Respiratory difficulties

Sleep apnea is a sleep disorder that is caused when breathing stops and starts. There is a two-way relationship between the respiratory system and sleep.

Obstructive sleep apnea is caused when the throat muscles relax, making you snore and disrupting the quality of your sleep, keeping you sleep deprived.

Likewise, this sleep deprivation can make you more vulnerable to respiratory infections like flu and the common cold.

Sleep deprivation can also worsen any existing respiratory disease, such as a chronic lung illness.

 

9. Diabetes

Lack of sleep affects your body’s release of insulin, a blood-sugar lowering hormone. Higher blood sugar levels increase the risk for type 2 diabetes.

When blood sugar is high, the body puts the kidneys to work, to get rid of excess sugar by urinating. 

At night, frequent bathroom trips can further disrupt your sleep, aggravating sleep deprivation.

 

10. Skin Aging 

Many people experience puffy eyes and pale skin when they are sleep deprived.

With inadequate sleep, your body releases more cortisol, a stress hormone. In higher amounts, this hormone breaks down collagen, the protein that keeps skin elastic and smooth.

Adequate sleep also aids in releasing human growth hormone which helps in strengthening bones, increasing muscle mass and keeping the skin tight.

Chronic sleep loss can lead to dark circles under the eyes, fine lines and lackluster skin.

 

11. Balance

A study has related sleep loss with balance stability. Sleep deprivation affects your balance and physical coordination. 

Lack of sleep can make you more prone to physical accidents caused due to imbalance. Vertigo can also be a dangerous problem when driving or operating machinery. 

 

12. Life Expectancy

Due to several adverse effects of inadequate sleep, sleep deprivation is associated with a lower life expectancy.

Statistics show that sleeping less than 5 hours a night increased mortality rate by around 15 percent.

 

What can you do to get good sleep?

As a rule of thumb, a typical adult requires anywhere between 7 to 9 hours of sleep. However, it varies with age and the genetic makeup of every individual.

In order to get the adequate amount of shut-eye required by your body, here are some tips that you could follow:

Tip 1: Avoid heavy meals at night

A large meal before bedtime kickstarts the digestive system and can even cause heartburn and reflux. It is best to have dinner at least 3 hours before bedtime and avoid spicy and oily foods at night that can trigger indigestion.

Also, avoid having any stimulants such as coffee or tea late in the evening.

Tip 2: Exercise Regularly

Vigorous exercise, even for 10 minutes can greatly aid in getting sleep. Pursue any activity such as walking, cycling or running that increases the heart rate and releases some sweat, preferably in the morning.

Avoid a strenuous workout just before bedtime as this could prevent you from falling asleep.

Tip 3: Maintain a sleep routine

Keeping a consistent sleep schedule is pivotal to maintaining sleep hygiene. Make sure you sleep and wake up at the same time even on weekends. 

Having a pre-bedtime ritual that relaxes and relieves you from the stress of the day is also highly advised. You could take a warm shower, read a book or listen to music to wind down.

Lastly, maintain a good sleep environment. Keep your bedroom cool, dark and quiet to prepare your mind for some deep slumber.