How Does Lack of Sleep Affect Well-Being?

What Type of Sleep is Most Important for Wellbeing?

There are two main categories of sleep, rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. Sleep cycles typically last about 90 minutes, and each cycle consists of five phases. REM sleep, the dreaming phase. This is when we have our most vivid and memorable dreams. During REM sleep, our brain is highly active, our muscles are relaxed, and our blood pressure, heart rate, and blood flow are reduced. NREM sleep this is the restorative phase of sleep. NREM cycles progress from light to deep sleep as the night goes on. Light sleep is when we are most easily awakened, while deep sleep is when our bodies are most relaxed and healing takes place. Within NREM sleep stages, there are two subtypes - NREM 1 and 2. NREM 2 is the deepest sleep. During this phase, the body releases growth hormone for repair, regeneration, and restoration. It’s also the phase when melatonin is secreted, the hormone that makes us feel sleepy.

How Sleep Helps You Stay Healthy

Sleep is essential for physical and mental health. It is during sleep that your body repairs tissue damage, rejuvenates cells, and builds new proteins. Sleep also has a significant impact on brain function and wellness.

- Cardiovascular health: When you sleep, your body releases growth hormones and other proteins that promote heart health. Lack of sleep has been related to increased risk for cardiovascular disease and heart attacks.

- Immune health: Sleep deprivation has been linked to increased risk for colds and other infectious illnesses. Sleep helps to regulate your immune system, and studies have shown that people who sleep less than 7 hours per night have reduced immune function.

- Brain health: Sleep is when the brain processes information and stores memories. Sleep deprivation has been linked to reduced cognition, impaired learning and memory, reduced attention span, and increased risk for Alzheimer’s disease.

- Metabolic health: Sleep also has a significant impact on metabolism. Studies have shown that people who sleep fewer than 7 hours a night have elevated levels of ghrelin, the hunger hormone, and reduced levels of leptin, the satiety hormone. This can lead to obesity.

- Cancer risk: Sleep also has an impact on cancer risk. Studies have shown that sleep deprivation can increase the production of certain hormones known to increase cancer risk.

- Mood: Sleep has been shown to be related to good mood and a reduced risk for depression. Sleep deprivation has been linked to feelings of sadness and unrest, and poor sleep has been linked to an increased risk for anxiety disorders.

Lack of Sleep and Depression

Depression is a mood disorder that affects millions of people every year. Sleep is a common treatment for depression, and many clinicians recommend a combination of sleep and antidepressant therapy. According to a 2016 study published in the journal Sleep, sleep deprivation can both cause and exacerbate depression. Poor sleep habits, sleep disorders, and lack of sleep have been linked to an increased risk for depression. Another study published in the Journal of Neuroscience in 2019 found that sleep deprivation may lead to changes in the brain’s structure. Specifically, sleep deprivation was linked to changes in brain regions that regulate emotion and cognition. The study authors believe that these changes in brain structure may explain why sleep deprivation is linked to depression.

Lack of Sleep and Weight Gain

Sleep plays an important role in regulating metabolism and controlling appetite and hunger. When you don’t get enough sleep, your hormone levels are negatively impacted, and your hunger and appetite hormones are unregulated. The hunger hormone ghrelin is at an elevated level when you don’t sleep enough. Ghrelin is responsible for making you feel hungry. Studies have shown that when people are sleep-deprived, their ghrelin levels are 30% higher than when they are well-rested. When ghrelin levels are high, you are more likely to feel hungry, eat more, and be at risk for weight gain. Sleep also impacts your satiety hormone leptin. Leptin is the hormone that tells you when you’ve had enough food. Studies have shown that when people are sleep-deprived, their leptin levels are reduced, which leads to an increased appetite and a higher risk for weight gain.

Conclusion

Getting enough restful sleep plays an important role in maintaining optimal mental and physical health. Lack of sleep affects our well-being, health and our mood. It's important to know how to get the sleep we need for good health and well-being, and how to improve our sleeping habits.