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In today’s fast-paced world, many people sacrifice sleep for work and a busy social life. However, sooner or later, our bodies send us signals that it’s time to put an end to sleep deprivation. After all, lack of sleep inevitably leads to health problems. Experts have identified five signs of insufficient sleep.
Cravings for Unhealthy Food
According to researchers at the University of California, sleep deprivation affects the hormones that regulate appetite. They studied the food cravings of 23 healthy participants who either slept normally or were completely sleep-deprived.
Volunteers who didn’t get enough sleep tended to gravitate towards unhealthy foods. They sought to boost their energy levels through extra calories, sugar, and fat.
Memory Decline
Lack of sleep impacts the brain’s ability to retain information. According to the Sleep Foundation, during REM sleep (the stage associated with dreaming), the brain is active, forming and storing memories from the previous day.
If a person sleeps less than the recommended amount, this process is disrupted, and information is not properly absorbed.
Weight Gain
Insufficient sleep can hinder weight loss efforts. Researchers at Harvard University have found that sleep duration is linked to the production of hormones that regulate appetite.
Specifically, lack of sleep is associated with increased levels of ghrelin, a hormone that stimulates appetite. Additionally, sleep deprivation lowers levels of leptin, which is necessary for feeling full, as reported by the Daily Mail.
Sleep deprivation also increases stress, leading to elevated cortisol levels. This hormone is responsible for energy storage, particularly in the form of sugar and fat. As a result, the body accumulates excess weight.
Poor Decision-Making
Sleep deprivation can lead to risky decision-making. In 2020, Italian researchers studied the effects of total and partial sleep deprivation on risk-taking behavior among 74 volunteers. Those who were deprived of sleep for extended periods suffered negative consequences. Even cautious individuals displayed reckless behavior in their decision-making.
Experts suggested that this is linked to a decrease in the function of the prefrontal cortex, the part of the brain that regulates thoughts, actions, and emotions.
Overheating of the Body and Brain
Sleep is vital for regulating body temperature. According to scientists at Boston University, the more fatigued a person becomes, the hotter their brain gets.
Researchers noted that yawning—a clear indicator of fatigue—serves as a compensatory mechanism for thermoregulation and cooling the brain.
Feeling hot in the middle of the night may be a sign that you need a bit more sleep.
How Much Sleep Does a Person Need?
Children aged 6-12 years: 9-12 hours.
Teenagers aged 13-18 years: 8-10 hours.
Adults aged 18-60 years: 7 or more hours.
Adults aged 61-64 years: 7-9 hours.
Adults aged 65 years and older: 7-8 hours.
