The typical adult should be averaging 7-9 hours of sleep per night for optimum health and brain function, but there are few who get anywhere near that amount on a consistent basis.
Acute lack of sleep can affect your mood, appetite, short-term memory and judgement while chronic sleep deprivation can have a much more dangerous effect on your health.
The negative effects of chronic sleep deprivation are listed below.
1. Weight gain due to hormone imbalances of the hunger hormone Ghrelin and the satiety control hormone Leptin. This results in more cravings for sweet, salty and starchy foods leading to a higher than normal calorie intake.
2. A higher risk of Obesity and Diabetes. Numerous studies show that adults who sleep less than five hours per night have a greater chance of developing Diabetes due to impaired glucose control and a higher secretion of insulin after a meal. Insulin is the hormone that regulates glucose in the body and higher levels are associated with fat storage and weight gain.
3. Increase in blood pressure and cardiovascular disease. Inadequate sleep and sleep apnea in adults can cause brief surges in blood pressure upon waking which can lead to chronic hypertension which is a major risk factor for cardiovascular disease.
The good news is that all of these negative effects can be reversed by improving the amount of sleep and the quality of sleep you get each night on a consistent basis. Follow a regular sleep and wake routine each day, steer clear of electronic devices and bright lights an hour before bedtime, and practice deep breathing and meditation before going to sleep each night to improve sleep quality.
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