The researchers are clear: the shorter our sleep time, the shorter our life will be. What are the dangers of lack of sleep and what are the solutions for better sleep?
In France today, 1 in 4 people report not getting enough sleep. A stressful lifestyle, the pressure to always do more and better, or the allure of screens make us forget our physiological needs and lead us to reduce our sleep time.
However, researchers are clear: the shorter our sleep time, the shorter our life will be. Because there is not a single element of our constitution that is not affected by lack of sleep.
While we all know the short-term discomforts of a bad night's sleep (fatigue, lack of vigilance, etc.), we are less aware of the long-term risks of insufficient or poor-quality sleep.
Let's take a closer look at the consequences of chronic sleep deprivation and how to address them.
What are the consequences of lack of sleep on health?
- Depression
We have all experienced a slowdown and increased emotional sensitivity after a poor night's sleep. But when lack of sleep becomes chronic, the impact on mental health can be significant, leading to depressive states. There is a strong correlation between insomnia and depression, and while insomnia is a major symptom of depression, lack of sleep worsens the depressive syndrome, inducing mood alterations, negative thoughts, psychomotor slowing, suicidal ideation, and associated somatic disorders.
- Overweight and Obesity
We now understand this phenomenon well: when we sleep little, we tend to compensate with food and eat more - about 385 extra calories per day. And since we move the same way, or even less because we are tired, this inevitably leads to weight gain over time. This is especially true since lack of sleep induces a clear preference for fatty products (in adults) and sugary products (in adolescents), leading to an imbalance in energy intake.
Furthermore, even when we don't eat more, lack of sleep causes a negative change in the metabolism of fats and sugars, leading to weight gain.
Finally, significant hormonal changes can also play a role. When we don't sleep enough, the growth hormone, which plays a role in regulating fat mass, is produced insufficiently.
The links between lack of sleep and overweight/obesity are now well documented in both children and adults.
- Diabetes
Lack of sleep seems to induce increased insulin resistance, leading to a higher risk of developing type 2 diabetes. If this increase in insulin resistance partly explains the induced weight gain, it is also an important gateway to acquired diabetes.
Moreover, despite dietary management, type 2 diabetes can worsen and cause serious health consequences.
Thus, as soon as one presents risk factors for diabetes (family history, overweight, high blood sugar, etc.), it is essential to take care of one's sleep and respect one's physiological needs.
- Cardiovascular Diseases
Repeated lack of sleep causes, according to numerous studies, various biological effects, including increased oxidative stress and inflammatory processes. These mechanisms are involved in the development of cardiovascular diseases.
Therefore, short sleepers are more exposed to risks of heart attack, stroke, hypertension, or arrhythmia than others, regardless of other factors such as diet or level of physical activity.
- Brain Development
While it is well understood that a lack of sleep, even punctual, can lead to decreased concentration and learning and memory difficulties, it was not imagined until a few years ago that sleeping too little can harm the proper development of the brain in adolescents and young adults!
However, this is the case, as highlighted by a recent study by INSERM. This work shows that a sleep duration of less than 7 hours per night and a late bedtime on weekends lead to a decrease in the volume of gray matter in three brain regions: the frontal cortex, the anterior cingulate cortex, and the precuneus. These areas are involved in attention, concentration, and the ability to perform simultaneous tasks.
Therefore, it is crucial to help teenagers sleep better and, above all, enough!
- Alzheimer's Disease
A recent American study has established a link between the development of Alzheimer's disease and lack of sleep.
One of the characteristics of this brain pathology is the presence of "amyloid" plaques in the brain, formed by aggregates of beta-amyloid peptides produced by neurons. The synergy between these plaques and another protein, phosphorylated tau protein, would lead to the degeneration of neurons in the patient. However, when sleep is lacking, the level of beta-amyloid peptides increases deleteriously, which could ultimately lead to an increased risk of developing Alzheimer's disease.
- Decrease in Fertility
Male fertility decline is becoming a major problem whose causes are still uncertain, although there are some clues. Lack of sleep is one important cause.
Indeed, according to a study, sleeping too little induces a significant decrease in the quantity of sperm in semen and a decrease in the number of well-formed sperm. And it's not just men who are affected. According to specialists, not sleeping properly can impact women's fertility by affecting ovulation regulation.
- Cancers?
Night shift workers and flight crews tend to develop more cancers than others, which could be explained in part by the disruption of their sleep patterns.
Indeed, the secretion of low levels of melatonin (which is a hormone secreted by the body during sleep) can lead to an increase in genetic mutations, more significant oxidative damage, poorer DNA repair, and a weakened immune system - all factors favoring cancer formation.
Lack of sleep can also contribute to the disruption of genes involved in tumor suppression.
Breast (9), prostate (10), and colon cancers seem to be particularly correlated with lack of sleep.
How to Sleep Better and Preserve Your Health
Just as eating healthy or exercising regularly, taking care of your sleep is a way to prevent both disabling disorders and serious diseases.
Becoming aware of the risks is already a real step forward because from there, we can decide not to linger in front of the TV or computer until late hours.
It is also what must constitute a real trigger to make sleep a priority and consider insomnia for what it really is: a major problem.
Reflexes for Better Sleep
Sleep quality sometimes depends on little things.
For example, diet is a key factor for good sleep. To improve the quality and quantity of your sleep, it is recommended to:
Avoid stimulants (coffee, cola, tea, etc.) after 3 p.m.
Have dinner early - around 7 p.m. to allow time to digest before going to bed
Have a light dinner, avoiding dishes high in fats and fast sugars, and prefer a vegetarian meal based on vegetables, legumes, and cereals, as animal proteins take longer to digest. Fast food is particularly criticized, and its consumption is directly related to poor sleep. So, if you must occasionally indulge in a burger and fries, do it for lunch instead...
Avoid snacking in front of the TV
Limit drinks after 9 p.m. to avoid being awakened by urgent needs.
Other tips can help improve sleep:
- Expose yourself to daylight during the day to harmonize your circadian rhythms
- Engage in regular physical activity, but avoid exercising after 7-8 p.m.
- Do not overheat your bedroom
- Ensure you have a good mattress
- Unplug computers, tablets, and smartphones at least 1 hour before going to bed and prefer relaxing activities: reading, meditation, etc.
- Limit stress and anxiety
- Lack of magnesium is at the forefront of the causes, but also the effects of lack of sleep.
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