Sleep – How does not getting enough affect my body??

How Is Sleep Deprivation Harming My Body?  

Sleep deprivation is very common in today’s society, both voluntarily and involuntarily. Everyone has been told how important it is to get at least 7 hours, and preferably 8-10 hours per night of quality sleep per night, but how many of you know why? And how many know the physiological changes that occur in your body due to a lack of sleep?

Sleep is as important to the body as food and water, yet many of us do not get adequate sleep on a consistent basis. Common causes of sleep deprivation include; Personal choice, work, stress, illness, having a poor sleeping environment and some medications.

Recent research has found the following physiological disturbances and changes in the body when inadequate sleep is had;

• Effects on endocrine system and metabolic function – lack of sleep is associated with increased cortisol levels in the afternoon and evening. Cortisol is a devastating hormone to the body when it is increased for prolonged periods and it has been linked to; impaired cognitive function, suppressed thyroid function, blood sugar imbalances, decreased bone density, decreased muscle tissue, higher blood pressure, lowered immunity and increased abdominal fat. Doesn’t sound like something you would want increased in your body does it?
• Chronic sleep can contribute to an acceleration of the ageing process – this is done by the body having a shorter quiescent period when sleep deprived, this is the period between pulses.
• Sleep restriction impairs the body’s carbohydrate tolerance, similar to that observed in those with clinical glucose impairment. Therefore sleep restriction may increase the risk of diabetes.
• Sleep restriction favors the development of obesity – this is done by the disruption to the neuroendocrine system. Increased levels of the hormone which causes hunger have been found in sleep deprived people.

If you put those last 2 factors together, with sleep deprivation you will be hungrier, but your body is less able to process the carbohydrates you consume. This will result in one thing, increased body fat.  These physiological changes are just a few of the many that can occur in the body when it is short of sleep. These go hand in hand with the more well known side effects such as; reduced alertness, irritability, poor judgement, poorer memory, inability to focus, reduced work efficiency and loss of motivation.

So now you know how important sleep is in every level of the body, what are a few things we can do to help improve our sleep?

1. Purposely go to bed earlier each night
2. Improve bedroom set-up for better sleeping environment – darkness stimulates melatonin release in the body, this hormone is the one that causes the body to sleep. Turn off all lights, close blinds and make the bedroom as quiet as possible. Even the lights on the alarm clock or light colored bed spreads can decrease melatonin release. Random fact – green is the only color light on an alarm clock or radio that will not negatively affect melatonin.
3. Put a pillow between your knees – not only will this make you more comfortable but it helps to keep your spine in perfect alignment. Also pillows under head should raise the head to a neutral position.
4. No TVs in the bedroom – these cause increased mental stimulation and will hinder sleep. The bedroom should be for sleeping!!
5. Do not consume any stimulants within 5-6 hours of bed time – this included coffee, coke and any other caffeinated products. Look for decaf options if you must drink tea or coffee.

You can bust your butt in the gym for hours every week and a simple thing such as not going to bed early enough can derail any results you deserve. So get home, get your bedroom set up the way it should be, and get some good sleep. The pay-off will be seen when you begin to achieve all the goals you have set.

Eat well, train hard and sleep deeply!

Drew