Did you know, lack of sleep can weaken your immune system, mental health and can adversely affect your daily work routine. If you often find yourself lying awake at night, scrolling reels, staring at the ceiling, or waking up feeling groggy and unrefreshed, this blog is for you.
What is Lack of Sleep?
Lack of sleep, also known as sleep deprivation, occurs when you don't get enough sleep or have poor quality sleep. Most adults need 7-8 hours of sleep each night. When you miss out on this crucial rest, your body and brain can't function properly.
How Does Sleep Deprivation Affect The Body?
Sleep plays a vital role in maintaining your overall health. Here’s what happens to your body when you don’t get enough sleep:
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Fatigue and Weakness: Sleep deprivation makes you feel tired, sluggish, and lack energy to tackle daily tasks.
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Weakened Immune System: Your body's defense against illnesses and infections is compromised.
Dr. Kunal Bahrani, a Neurology Director at Fortis Escorts Hospital, Faridabad, expressed his views on the impact of sleep deprivation on the body's immune system. "It weakens the immune system and makes you more susceptible to illnesses like colds and flu.’’ He further added that, “it increases the risk of obesity and raises the chances of developing chronic conditions like diabetes and hair disorders besides causing headaches, muscle aches and overall discomfort." [1]
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Digestive and Gut Problems: A lack of sleep can cause stomach issues, acid reflux, and changes in appetite.
According to Dr. Ryan Barish, a lifestyle medicine physician with Henry Ford Health, “The longer you are sleep deprived, the more likely it is that you could experience digestive issues.”
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Melatonin is a sleep hormone that is produced more in the nighttime that helps us sleep. It also supports gastrointestinal health. Lack of melatonin can lead to GERD or gastroesophageal reflux disease.
“While there are a lot of variables involved, there is a connection between a lack of melatonin and GERD,’’ as per Dr. Barish. [2]
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Mood Swings: Sleep deprivation can lead to Irritability, anxiety, and depression.
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Respiratory Issues: Lack of sleep can leave you more susceptible to flu, cold. Furthermore, it can also worsen your existing lung problems.
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Cardiac Issues: Not having enough sleep can leave you more vulnerable to heart diseases and fluctuating blood pressure. According to a study, insomnia might lead to an increased risk of heart attack and stroke.
- High Sugar: Sleep deprivation affects the release of insulin, a hormone for lowering sugar levels. People who often are sleep deprived are at higher risks of developing diabetes.
How Does Sleep Deprivation Affect Brain And Mental Health?
Sleep is essential for brain function and memory consolidation. When you don't get enough sleep:
1. Memory Loss: You might struggle to remember things, learn new information, or recall familiar words.2. Concentration and Focus: Lack of sleep affects attention span, making it hard to stay focused.
3. Mood Regulation: Your brain's ability to manage emotions is impaired, leading to mood swings.
4. Coordination and Balance: Sleep deprivation can affect motor skills, leading to clumsiness and accidents.
Simple Tips for Better Sleep
Don't worry; there are some simple tips to improve your sleep quality! Try these:
1. Follow a Sleep Schedule: Go to bed and wake up at the same time each day.
2. Create a Sleep-Conducive Environment: Make your bedroom dark, quiet, and cool.
3. Avoid Screens Before Bed: The blue light from devices can keep you awake.
4. Wind Down with Relaxation Techniques: Try meditation, deep breathing, or reading before bed.
Ayurvedic Tips for a Restful Night's Sleep
Ayurveda offers valuable insights for promoting deep and rejuvenating sleep. Try these Ayurvedic tips:
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Establish a Bedtime Routine: Wind down with a calming pre-sleep routine, like reading, meditation, or gentle stretches (Yoga or Pranayama).
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Balance Your Doshas: Ensure your sleep environment is conducive to your dominant dosha:
Vata (air): People whose dominant dosha is Vata should go for soft lighting, warm temperatures, and a comfortable bed.
Pitta (fire): For Pitta people, cool temperatures, calming colors, and a quiet space might work.
Kapha (water): Light, airy, and well-ventilated surroundings can be helpful for Kapha dominated people.
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Use Soothing Herbs: Add calming herbs like Ashwagandha, Chamomile, or Brahmi in your bedtime routine, through tea, supplements, or essential oils.
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Try Abhyanga (Self-Massage): Gently massage your body with warm oil (coconut or sesame) to relax muscles and calm your mind.
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Practice Yoga Nidra: This guided deep relaxation technique can help quiet your mind and prepare your body for sleep.
- Avoid Eating Food Right Before Bed: Eat your meal at least 3 hours before going to sleep. This helps with better digestion and also promotes a good sleep.
Conclusion
Lack of sleep can adversely affect your physical and mental health. By understanding the risks and making simple changes to your sleep habits, you can save yourself from chronic health conditions and lead a healthier lifestyle.
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