Extraordinary Health Magazine EH Magazine VOl 33_Final | Page 58

The Many
Dangers of
Sleep
Deprivatio n
by Ashley Grano
When was the last time you felt that you enjoyed a solid,
restorative night of sleep? If it’s been too long to remember,
you’re not alone. The CDC estimates that 50-to-70 million
adults suffer from a sleep or wakefulness disorder, making sleep
deficiency an issue of great concern. Further, 60 percent of adults
have sleep problems a few nights a week or more, as reported
by the National Sleep Foundation. Lack of sleep can have both
near and far-reaching outcomes, from causing serious individual
health conditions or resulting in accidents in the car or on the job
that can endanger others.
While the amount of sleep required for the body to optimally
function differs from person to person and tends to change
with age (with children and teens requiring more hours than
adults), the National Institutes of Health suggests that most
adults still need 7-8 hours. Instead of getting sufficient shut-eye,
many adults are relying on caffeine and power naps to try and
compensate for sluggishness, lack of focus, and other symptoms
of sleep deficiency that occur throughout the day.
Unfortunately, quick fixes like stimulants and short snoozes are
hardly the answer to chronic sleep issues. Sleep is one of the
most fundamental pillars to health, playing a vital role in both
mental and physical well-being, according to the National Sleep
Foundation. From restoring cells to synthesizing hormones,
rest obtained through proper sleep is vital for many functional
processes of the body. In turn, the list of negative health effects
linked to sleep deprivation is quite extensive.
Starting in the brain, lack of sleep can lead to all kinds of recall,
concentration, coordination and emotional problems. Exhaustion
can quickly kill focus and deter memory consolidation, making
learning and retaining information difficult, according to research
from Harvard sleep science studies. Sleep deficiency can also
wreak havoc on emotions. While a good night’s rest can regulate
mood and help to cope with daily stressors, just the opposite is
true without it. A University of California, Berkley study found
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that study participants deprived of sleep were unable to put
emotional experiences into proper context and give appropriate,
rational responses.
The potential for trouble continues throughout the body.
According to the Mayo Clinic, sleep issues can affect the immune
system, weakening resilience to colds and viruses as well as
lengthening recovery time. A Carnegie Mellon University study
found that getting less than 7 hours of sleep a night led to
a tripled risk of coming down with a cold. In the long-term,
compromised immunity can cause a host of other illnesses.
Without deep periods of rest, the body is unable to
efficiently regulate blood pressure and heart rate.
This increases the risk of cardiovascular problems,
including stroke and heart disease. Other serious
complications of chronic sleep deprivation include
increased risk of certain cancers, as well as a higher
risk for diabetes.
Lack of sleep can even have a direct effect on metabolism,
leading to increased production of ghrelin, the hunger hormone,
with lowered leptin, the satiety hormone. In turn, this leads to
higher cravings and increased hunger for fatty, high-carbohydrate
foods—and subsequent weight gain. Many studies, including
research published in the Annals of Internal Medicine, suggest that
there is a strong link to sleep loss and the obesity epidemic.
With so many potential health risks, it is important to identify
any underlying causes of sleep disorders with the help of a
medical professional. From there, proper sleep hygiene can be
established, helping to restore quality nighttime sleep patterns
and daytime alertness. Establish a relaxing bedtime routine,
avoid excessive stimulants or alcohol and get regular exercise.
Avoid heavy meals before bed, and cut out naps—both can
disrupt normal sleep patterns.