10 Reasons to Get More Sleep

A good night's sleep is imperative to maintain a healthy lifestyle. In fact, it's just as important as a balanced nutritious diet and exercise.

Sleep needs vary from person to person, but most adults need 7 to 9 hours of sleep per night. But up to 35% of US adults don't get enough sleep. Lack of sleep can put your health and safety at risk, so it's important to prioritize and protect sleep on a daily basis.

Here are 10 reasons that may convince you to protect your shut eye

1. Can help you maintain or lose weight

Shorter sleep (defined as less than 7 hours of sleep per night) to help maintain or lose weight was associated with a higher risk of weight gain and a higher body mass index (BMI). In fact, a 2020 analysis found that adults who slept less than seven hours per night had a whopping 41% increased risk of being obese. On the other hand, longer sleep duration did not increase the risk.

The effect of sleep on weight gain is thought to be influenced by many factors, including hormones and motivation to exercise. For example, lack of sleep increases ghrelin levels and at the same time decreases leptin levels. Ghrelin is the hormone that makes you hungry and leptin is the hormone that makes you feel full. This can lead to increased hunger and overeating. This is backed up by various studies showing that sleep-deprived people tend to eat more and consume more calories.

To compensate for the lack of energy, lack of sleep can also cause cravings for foods high in sugar and fat due to their high calorie content. You may lose your motivation to go to the gym, go for a walk, or do any other physical activity you enjoy.

Therefore, prioritizing sleep will help you maintain a healthy weight.

2. May improve focus and productivity

Sleep is important for several aspects of brain function. Cognition, concentration, productivity and performance are impaired by sleep deprivation.

A particular study of overworked physicians is a good example. Physicians with moderate, severe, and very severe insomnia found that they was 54%, 96%, and 97% more likely to report a clinically significant medical error. Adequate sleep also improves academic performance in children, adolescents and young adults.

Finally, adequate sleep has been shown to improve problem solving and memory in both children and adults.

3. Can maximize athletic performance

Sleep has been shown to improve athletic performance. Numerous studies have shown that adequate sleep improves fine motor skills, reaction time, muscle strength, muscular endurance and problem-solving skills.

In addition, lack of sleep increases the risk of injury and reduces training motivation. So getting enough sleep is what takes your performance to the next level.

4. May strengthen the heart

Poor sleep quality and long sleep duration may increase the risk of heart disease. An analysis of 19 studies found that if a person slept less than 7 hours a night, they had a 13% increased risk of dying from heart disease.

Another analysis found that every hour of sleep lost in a person was associated with a 6% increase in all-cause mortality and heart disease risk compared to seven hours of sleep.

In addition, short sleep appears to increase the risk of hypertension, especially in people with obstructive sleep apnea (a condition characterized by cessation of breathing during sleep). In fact, one study found that people who slept less than five hours a night had a 61% higher risk of developing high blood pressure than those who slept seven hours.

Interestingly, too much sleep (more than 9 hours) has also been shown to increase the risk of heart disease and high blood pressure in adults.

5. Affects glucose metabolism and Type 2 Diabetes risk

Short sleep increases the risk of developing type 2 diabetes and insulin resistance. That's when the body can't use the hormone insulin properly. In fact, an analysis of 36 studies involving more than one million participants found that very short sleep durations of <5 hours and short sleep durations of <6 hours were associated with an increased risk of developing type 2 diabetes. It was found to be related to were reduced by 48% and 18%, respectively.

Sleep deprivation is thought to cause physiological changes such as decreased insulin sensitivity, increased inflammation, changes in hunger hormones, and behavioral changes such as decreased decision making and increased food intake. All of these increase the chances of diabetes. In addition, sleep deprivation increases the risk of obesity, heart disease and metabolic syndrome. These factors also increase the risk of diabetes.

6. Lack of sleep is associated with depression

Mental health problems such as depression are strongly associated with poor sleep quality and sleep disturbances. A study of 2,672 participants found that those with anxiety and depression were more likely to report lower sleep scores than those without anxiety and depression.

Other studies have reported that people with sleep disorders such as insomnia and obstructive sleep apnea are more likely to be depressed than those without. If you are having trouble sleeping and notice your mental health is deteriorating, it is important to see your doctor.

7. Supports a healthy immune system

Sleep deprivation has been shown to impair immune function. In one study, participants who slept less than five hours a night were 4.5 times more likely to catch a cold than those who slept seven or more hours. It was 4.24 times more likely.

There is also data suggesting that adequate sleep may improve the body's antibody response to the flu vaccine. Recent preliminary data suggest that adequate sleep before and after COVID-19 vaccination may improve vaccine efficacy. Still, more research is needed to better understand this possible link.

8. Lack of Sleep Leads to Increased Inflammation

Lack of sleep can have a significant impact on inflammation in the body. Sleep plays an important role in regulating the central nervous system. In particular, it is involved in the sympathetic nervous system and the stress response system known as the hypothalamic-pituitary-adrenal (HPA) axis.

Sleep loss, particularly due to sleep disorders, is known to activate inflammatory signaling pathways and increase levels of unwanted inflammatory markers such as interleukin-6 and C-reactive protein. Over time, chronic inflammation can lead to the development of many chronic diseases, including obesity, heart disease, certain cancers, Alzheimer's disease, depression, and type 2 diabetes.

9. Affects Emotional and Social Interaction

Lack of sleep impairs your ability to regulate your emotions and interact socially. When you are tired, it becomes difficult to control your outbursts and public behavior. Fatigue can also affect your ability to respond to humor and show empathy.

In addition, chronically sleep deprived people are more likely to feel lonely away from social events.

Prioritizing sleep is an important way to improve your relationships with others and help you become more social. If you are struggling with loneliness or emotional outbursts, don't be afraid to ask a friend, family member or doctor for help. For more information, see our resource list here.

10. Lack of sleep is dangerous

Not getting enough sleep is dangerous to yourself and others. Being tired impairs your ability to concentrate on tasks, your reflexes and your reaction time. In fact, extreme sleep deprivation is akin to immoderate alcohol consumption.

Worryingly, the US Centers for Disease Control and Prevention (CDC) reports that 1 in 25 people has fallen asleep while driving. People who slept less than six hours were most likely to fall asleep while driving.

A 2018 study found that those who slept six, five, four, or less were found to be 1.3, 1.9, 2.9 and 15.1 times more likely to have a car accident, respectively. The study suggests that the risk of a car accident increases significantly for every hour of sleep a person loses.

Additionally, the CDC reports that staying awake for 18 hours or more is equivalent to a blood alcohol content (BAC) of 0.05%. After 24 hours, this increases him to 1.00%, thus exceeding the legal driving limit.

In addition to the increased risks associated with driving, sleep deprivation also increases the risk of injuries and mistakes at work.

Overall, proper sleep is important to everyone's safety.

Conclusion

In addition to nutrition and exercise, valuing sleep is one of the pillars of good health. Lack of sleep is associated with many adverse health effects, including increased risk of heart disease, depression, weight gain, inflammation and nausea.

Individual needs vary, but most studies suggest that you need 7-9 hours of sleep each night to maintain optimal health. In the same way that you prioritize diet and physical activity, it's time to give sleep the attention it deserves.