Sleep deprivation can lead to weakened immunity, increased risk of cardiovascular disease, metabolic disorders, and impaired cognitive function. Long-term sleep deprivation may also accelerate aging and trigger mental illnesses. Insufficient or poor-quality sleep can cause weakened immunity, mood swings, impaired cognitive function, and increase the risk of cardiovascular disease, metabolic disorders, and premature aging. Long-term sleep problems are also associated with anxiety, depression, Alzheimer's disease, and other illnesses. Have you ever felt groggy or unable to concentrate after staying up late? So, what changes does sleep deprivation actually bring to our bodies?
Direct Impacts on Health
Weakened Immunity
Sleep deprivation suppresses the activity of immune cells (such as T cells and natural killer cells), making the body more susceptible to viral or bacterial infections. Studies have found that sleeping less than 6 hours a day for a week increases the risk of catching a cold by more than four times.
Overload on the Nervous System
When deep sleep is chronically lacking, the brain cannot effectively clear metabolic waste (such as β-amyloid protein), leading to nerve cell damage. This can cause headaches, dizziness, and even increase the risk of stroke.
Metabolic and Endocrine Disorders
Insufficient sleep interferes with insulin sensitivity, reducing blood sugar regulation and increasing the risk of diabetes. Simultaneously, decreased leptin secretion and increased ghrelin secretion can easily lead to overeating and obesity.
Increased Cardiovascular Burden
Blood pressure naturally drops by 10-20% during sleep. Long-term sleep deprivation keeps blood pressure consistently high, potentially leading to arteriosclerosis and myocardial ischemia. Data shows that people who sleep ≤5 hours per day have a 45% increased risk of heart disease.
Damage to Psychological and Cognitive Functions
Decreased Emotional Control
Insufficient sleep significantly reduces the function of the prefrontal cortex, making people more prone to irritability and mood swings. Two consecutive nights of less than 4 hours of sleep can increase the amygdala's response to negative stimuli by 60%.
Decline in Memory and Attention
Rapid Eye Movement (REM) sleep is crucial for memory integration. Sleep interruption leads to a reduction in hippocampal volume, resulting in difficulty remembering new information and an increased error rate. Experiments show that reaction speed decreases by 32% after staying up all night.
Increased Risk of Mental Illness
Those with chronic insomnia are three times more likely to develop anxiety disorders and twice as likely to develop depression. Sleep disorders are also associated with bipolar disorder and post-traumatic stress disorder (PTSD).
Improvement Suggestions
- Maintain a consistent daily routine. Environments with significant temperature differences (such as a bedroom at 16-20°C) make it easier to fall asleep.
- Avoid blue light exposure one hour before bedtime. Reading a physical book instead of using your phone can help.
- Engage in aerobic exercise three times a week, but avoid strenuous exercise within three hours of bedtime.
- Limit afternoon caffeine intake. While alcohol can promote sleep, it disrupts the sleep cycle.
- Seek medical attention for chronic insomnia to rule out underlying conditions such as sleep apnea and restless legs syndrome.
Conclusion
In short, sleep is crucial for us. If you suffer from chronic insomnia, try the methods mentioned above to improve your sleep quality. At the same time, maintain a calm mindset, rationally address insomnia, and avoid excessive anxiety due to occasional insomnia.