Do you think you slept enough last week? Can you remember the last time you woke up without an alarm clock and refreshed yourself without morning caffeine? If the answer to any of these questions is “no,” you are not alone. Two-thirds of adults in all developed countries do not reach the recommended eight hours of night sleep
I doubt you are surprised by this fact, but you may be surprised by the consequences of poor sleep. Regular sleep that lasts less than seven or eight hours a night destroys your immune system and more than doubles your risk of cancer. Too little sleep is a key lifestyle factor that determines whether you will get Alzheimer’s disease or not. Lack of sleep or inadequate sleep - without intervals, even a moderate shortening of sleep in one week changes the blood sugar level so much that the condition can be classified as pre-diabetic. Short sleep increases the likelihood that your coronary arteries will be clogged and fragile, which will place you among cardiovascular patients, or patients with stroke and heart failure.
Scientists like Matthew Walker have even started lobbying doctors to start “prescribing” sleep. However, not by prescribing more sleeping pills - quite the opposite, due to worrying evidence of the harmful health effects of these pills.
Sleep is one of the most important but least understood aspects of our lives, well-being and longevity. Until recently, science had no answer to the question of why we sleep, or what good it serves, or why we suffer such devastating health consequences if we don’t sleep. Compared to other basic activities in life - feeding, drinking and reproduction - the purpose of sleep remains unclear. However, in Matthew Walker’s book: Why we sleep , many questions about sleep become clear and understandable.
Lack of sleep is like an elastic band that stretches so far until it bursts. Unfortunately, human beings are really the only species that have deliberately deprived themselves of sleep without any benefit. The World Health Organization (WHO) has now declared an epidemic of sleep deprivation for some parts of the world. (1)
Initial symptoms of sleep deprivation may include:
-drowsiness,
-inability to concentrate,
-worse meaning,
-reduced physical strength,
-reduced resistance to infections.ž
Complications of lack of sleep over time may include:
-increased risk of depression and mental illness,
-increased risk of stroke, heart disease and asthma,
-increased risk of potentially dangerous complications such as
-traffic accidents and
-untreated sleep disorders such as insomnia, sleep apnea and narcolepsy
-hallucinations
-strong mood swings
What happens if I don't sleep? (2)
After several sleepless nights, the psychological effects become more serious. Your brain will be confused, making it difficult to focus and make decisions.
Sleep boosts the immune system
If you seem to catch every cold and flu from the surroundings, your sleep may be to blame.
Sleeping can make you leaner
Less sleep can mean you’ll be heavier! Studies have shown that people who sleep less than 7 hours a day tend to gain weight and have a higher risk of obesity than those who sleep 7 hours.
Sleep improves mental well-being
Given that a single sleepless night the next day can make you irritable and moody, it’s no surprise that chronic lack of sleep can lead to long-term mood disorders such as depression and anxiety.
Sleep prevents diabetes
Studies show that people who typically sleep less than 5 hours a night have an increased risk of developing diabetes.
Sleep increases sex drive
Research shows that men and women who do not get enough quality sleep have lower libido and less interest in sex.
Sleep prevents heart disease
Prolonged lack of sleep appears to be associated with an increased heart rate, an increase in blood pressure, and an increase in the levels of certain substances associated with inflammation, which can put extra strain on your heart.
Sleep increases fertility
Pregnancy problems are one of the consequences of lack of sleep in both men and women.
Why the WHO is a warning about poor sleep and heart health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3397790/
https://www.nhs.uk/live-well/sleep-and-tiredness/why-lack-of-sleep-is-bad-for-your-health/
Are you sleeping enough? https://www.weforum.org/agenda/2019/08/we-need-more-sleep
Sleep deprivation: https://en.wikipedia.org/wiki/Sleep_deprivation
WHO technical meeting on sleep and health: https://www.ilo.org/wcmsp5/groups/public/—ed_protect/—protrav/—safework/documents/publication/wcms_118388.pdf
Matthew Walker: Why We Sleep: Unlocking the Power of Sleep and Dreams (Kindle edition)
Matthew Walker: Why We Sleep: The New Science of Sleep and Dreams, Paperback
