9 Things Lack of Sleep Does Inside Your Body

Welcome to the latest newsletter

I’m sure you’re already aware that getting more sleep is a great idea, but here’s something I see a lot in my nutrition and lifestyle clinic: knowing something doesn’t mean doing it. Sometimes I feel it’s because people aren’t completely sure why sleep is so important for their health and, without that vital piece of information in place, it’s hard to persuade yourself it’s something you should be doing when there are so many other things calling for your attention and your valuable time.

So today I thought I would offer up some compelling reasons why making sleep a priority really is a good idea.

So, here’s my list, which is not exhaustive. Let me know which is the biggest reason you have for sleeping more!

?1.?? Promotes weight gain

Are those stubborn extra pounds refusing to budge? Enter sleep – a star player in your weight loss journey. Many studies point to sleep restriction leading to increased levels of ghrelin, the hunger hormone, and decreased levels of leptin, the hormone responsible for fullness. A short-term study published in Annals of Internal Medicine, found that 2 days of sleep restriction was associated with an 18% reduction in the leptin and a 28% elevation in ghrelin. These changes were associated with increased hunger and appetite (1). Not only that, chemical changes inside the brain also alter the kinds of foods you fancy eating.

So, by ensuring sufficient sleep, you're not just avoiding late-night snacking; you're setting the stage for a metabolism that works in your favour.

?2.?? Creates more inflammation

Practically every cause of dis-ease in the body (and also disease) is related one way or another to inflammation. Inflammation can wreak havoc on your body, and poor sleep might be fanning the flames.

In the Best Pract Res Clin Endocrinol Metab, researchers found a clear link between sleep deprivation and increased inflammatory markers (2). So, when you prioritise sleep, you're not just easing into dreamland; you're actively reducing the risk of inflammatory conditions of all kinds.

?3.?? Destabilises your hormones

Your body is a finely-tuned orchestra of hormones, and sleep plays the role of the conductor. Skimping on sleep can throw this delicate symphony off balance, impacting everything from stress hormones to those governing metabolism (like hunger and fullness) as well as female hormones. For women, sleeping well is not a luxury.

When you don’t sleep, what might be on the cards includes menstrual irregularities due to interruptions your body’s natural wake-sleep rhythm. A study published in the StatPearls found that the sleep-wake cycle can influence eating habits, digestion, body temperature, hormone release, and other bodily functions (3)

?

4.?? Compromised immunity

Picture sleep as your body's superhero cape, especially when it comes to the immune system. Insufficient sleep weakens your defences, making you more susceptible to infections and worse – studies point to lack of sleep also being a risk factor in a variety of cancers. A study published in the journal Cancer found out that getting less sleep was associated with an increased risk of cancer. Individuals who slept less than 7 hours in total had a 69% higher risk of cancer than those who slept for 7-8 hours in total (4)

?

5.?? More likely to get Diabetes

Watch out for the blood sugar roller-coaster! Lack of sleep has been linked to insulin resistance, paving the way for type 2 diabetes. A study published in the Curr Diab Rep found that there is substantial evidence to suggest that sleep habits and sleep disorders are related to diabetes risk (5)

?

6.?? Greater risk of heart disease

Heart disease is a leading cause of illness and death across the western world and there are a huge number of risk factors involved, from smoking to being overweight. Interestingly, there is an increasing amount of attention being given to poor sleep and cardiovascular risk. It’s thought to be linked to the non-REM sleep stages, during which your whole body slows down (heart rate, blood pressure, breathing) and this is restorative for the heart. Now imagine getting less sleep or interrupted sleep… Small wonder that chronic sleep deprivation is linked to a wide range of cardio conditions, like high cholesterol, stroke and heart attack.

A study published in Current Cardiology Reviews have revealed a relationship between sleep deprivation and hypertension and coronary heart disease. Adequate sleep deprivation may be important for preventing cardiovascular diseases in modern society. (6)

Guard your heart – prioritise those peaceful nights.

?

7.?? More stress on top of your existing stress

Feel like stress and anxiety are running the show? Let sleep be your backstage pass to tranquility. Author of the book Why We Sleep, Matthew Walker, highlights the crucial role of sleep in emotional regulation. Get less sleep, expect heightened emotional reactivity, increased stress and anxiety, and symptoms of mental health disorders like depression.

So, when you're tucked in for the night, you're not just escaping reality temporarily; you're arming yourself against the stressors of tomorrow.

?

8.?? Poor memory

Ever wondered why a good night's sleep leaves you feeling mentally refreshed? It’s because sleep contributes to memory consolidation and cognitive function. When you prioritise sleep, you're not just catching up on dreams; you're enhancing your brain's ability to tackle challenges, adapt to new circumstances, make better decisions, and retain information. A study published in Annu Rev Psychol found that memory changes were observed with poor sleep(7)

?

9 You’ll die earlier

If you want to live longer (and spend more of those years in good health), sleep must be high on your to-do list. Consistent sleep patterns are key. According to the American College of Cardiology, who analysed data from a whopping 172,321 people. if you sleep well, for long enough and feel rested when you wake, you are 30% less likely to die prematurely, 21% less likely to die from cardiovascular disease, 19% less likely to die from cancer, and 40% from other causes. You will also live 4.7 years longer if you are a man and 2.4 years if you are a woman (8)

?

The Bottom Line

We all know everything looks better after a decent night’s sleep. Sleep is the unsung hero of our well-being. The game-changer that can transform your health.

Ready to feel great? Get more sleep, you will be happier

References

Spiegel K, Tasali E, Penev P, et al..?Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite.?Ann Intern Med?2004;141:846–50. 10.7326/0003-4819-141-11-200412070-00008?

Mulington J M, Simpson N S, Meier_Ewert H K, Haack M, Sleep Loss ad Inflammation. Best Pract Res Clin Endocrinol Metab 2010 Oct; 24(5):775-784 doi:?10.1016/j.beem.2010.08.014

Reddy S, Reddy V, Sharma S. Physiology. Circadian Rhythm. StatPearls May 2023. PubMed

Ning D, Fang Y, Zhang W. Association of habitual sleep duration and its trajectory with the risk of cancer according to sex and body mass index in a population-based cohort. Cancer Published online July 11, 2023 doi:10.1002/cncr.34951

Grandner M A, Seixas A, Shetty S, Shenoy S. Sleep Duration and Diabetes Risk: Population Trends and Potential Mechanisms. Curr Diab Rep 2016 Nov; 16(11): 106 doi:?10.1007/s11892-016-0805-8

Nagai M, Hoshide S, Kario K. Sleep Duration as a Risk Factor for Cardiovascular Disease – a Review of the Recent Literature. Current Cardiology Reviews 2010 Feb; 6(1): 54-61. doi:?10.2174/157340310790231635

Palmer K A, Creery J D, Schechtman E Memory and Sleep: How sleep Cognition Can Change the Waking Mind for the better Annu Rev Psychol 2021 Jan 4:72:123-150 [PMC]

American College of Cardiology. Getting Good Sleep Could Add Years to Your Life, Feb 23, 2023.

?