Dr. Mike’s Healthy Lifestyle Advice: Sleep Deprivation
Filed Under: Health & Wellness
Sleep deprivation can significantly affect our health and well-being; and unfortunately there there’s plenty of confusing information out there on how we can have a good night’s sleep every now and then.
According to a report from the Institute of Medicine, an arm of the National Academy of Sciences, 50-70 million Americans have chronic sleep problems, with as many as 30 million suffering from chronic insomnia. Another American study found that only 5% of adults reported never having trouble sleeping.
Insufficient sleep results in fatigue and consequently motor vehicle accidents which cost at least $48 billion a year, and lost productivity which accounts for another $150 billion each year. While insomnia is a nighttime problem, it may cause daytime issues as well. People with insomnia often complain about:
• Fatigue and daytime sleepiness
• Moodiness
• Irritability or anger
• Lack of concentration and poor memory
• Upset stomach
• Mistakes/accidents at work or while driving
What Causes Sleep Problems?
In recent decades, loss of sleep has increased due to TV shows, computers, longer work days and our fast-pace lifestyles. Other causes:
1. Normal ageing: as we age we tend to sleep less deeply and also need less sleep. Older people also tend to nap during the day which causes difficulties sleeping at night. The ‘not sleeping’ problem becomes worry-some and this frustration or concern in turn leads to more sleeping problems.
2. Stress, worry & anxiety: sleep is easily affected by feelings and emotions.
3. Depression and moodiness: it’s quite common for depressed people to have problems falling asleep and/or they wake up early and then have difficulty to fall asleep again.
4. Surroundings: noise, room temperature, light, and comfort all can affect sleep.
5. Medical reasons: 60 to 70% of people over the age of 65 get out of bed at least once per night to go to the toilet, and many times they have difficulty falling back asleep. Other medical reasons may include pain, medications that interfere with sleep, and emotions of loss or bereavement.
Dangers of Sleep Deprivation
According to the Washington Post not getting enough sleep increases an individual’s risk of developing a number of illnesses. These include but are not limited to cancer, heart disease, and diabetes (due to hormonal changes caused by lack of sleep). Your changes to develop coronary heart disease double with a lack of sleep. It appears that sleep deprivation decreases the function of an individual’s immune system making one more susceptible to illnesses ranging from minor to major. An individual who does not get enough sleep at night may be at a higher risk for colon and breast cancer.
Sleep deprivation can also affect the way we think, act and perform normal activities. During sleep our body and brain is supposed to recover and all repair mechanisms take place during deep sleep. Only during deep sleep (stage 4) our body produces Growth Hormone which is responsible for these recovery and repair mechanisms. Sleep allows both the body and the brain to rest, repair, recover and heal. Without enough sleep the brain and body lose function, power and effectiveness, resulting in physical fatigue but also problems with memory, concentration, problem solving skills, and decision making. Individuals who do not get enough sleep may develop emotional instability, depression, and may in some cases cause hallucinations.
If you are a male, sleep deprivation is also linked to erectile dysfunction because of the drop in testosterone levels with lack of sleep.
Another great danger of inadequate sleep is weight gain and obesity. Less sleep equals more weight! An extensive study showed that people who sleep less than 7 hours are significantly more obese. Those of us who sleep less than 6 hours per day have a 27% increased rate of obesity and those who sleep only 5 hours have a 73% increased rate.
Children who sleep less than 10 hours per day have a 3.5 times greater incidence of obesity compared to children who sleep 12 hours per day. Sleep deprivation at 30 months can predict obesity at the age of 6.
Night shifts average 42 minutes less sleep per 24-hour period.
How does sleep cause weight gain then? Well, less sleep results in less growth hormone. Growth hormone is responsible for recuperation, regeneration, renewing and rebuilding processes within our body during sleep.
Less sleep also increases cortisol, insulin and ghrelin levels, while decreasing leptin. Ghrelin is a hormone, produced by the stomach and pancreas, which stimulates hunger. Leptin is a protein hormone, mainly produced by white adipose tissue, which controls appetite and satiety (feeling of being full).
Less sleep also causes increased daytime fatigue, resulting in less physical activity or exercise. So if you are battling weight problems, keep in mind that not enough sleep is a contributing factor!
How much sleep do we really need?
It’s generally recommended for adults to sleep 8 hours per day, with a minimum of 7 hours. But this not always true! Many studies show that people range between needing 4 and 10 hours or more of sleep per night. The amount of sleep that people need varies from person to person, and also varies throughout life. For example, a newborn baby sleeps 16-17 hours per day and as children grow older they need less and less sleep (about 11 hours around the age of 5 and maybe 8-9 hours as a teenager). By the time someone reaches the age of 30 they may need less than 8 hours, and many older people need even less than 6 hours. Not only does the need for sleep vary with age, but it also varies from person to person depending on the activity level. A retired person may require less sleep than a person with a full-time job and a young family.
Stay tuned for Dr. Mike’s upcoming articles on sleep deprivation:
Dr. Mike’s Natural Health Program: Fall Asleep Naturally
Dr. Mike’s Natural Health Program: Natural Sleep for Life
Yours in Optimal Health,
Dr. Mike.
Resources:
generalmedicine.Suite101.com: Dangers of Sleep Deprivation: Harmful Effects of Too Little Shut Eye – by Julie Ackendorf
Associatedcontent.com
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