The thick of the holiday season usually means long nights trying to meet end of year deadlines, searching for gifts, traveling, and attending holiday festivities. Although this is a joyous time of year, it\u2019s also hectic, and getting good quality sleep can rank low on your priority list.\u00a0\u00a0<\/p>\n
Plus, there has always been this consensus that sleep debt could be forgiven with a couple of longer, quality nights of sleep, so you might be thinking you can catch up on those Zzz\u2019s in the new year when things settle down. However, a recent article argues that the idea of \u201ccatching up on sleep\u201d is a myth and points to evidence that too little sleep on a regular basis can most likely lead to long-term brain damage and even higher your risk of developing Alzheimer\u2019s disease.\u00a0<\/p>\n
\u201cSleep is an interesting area of study because we seem to know more about what happens when we don\u2019t sleep than when we do,\u201d says Dr. Michael Breus, PhD. \u201cSleep appears to affect every organ system and every disease state. Literally everything you do, you do it better with a good night\u2019s sleep.\u201d<\/p>\n
Below, we dive deeper into the effects of sleep deprivation that you might not be aware of and some steps you can take to make sure that you\u2019re getting enough quality snoozes during this busy time of year.<\/p>\n
What are the detriments of lack of sleep?<\/h2>\n
It\u2019s no secret that getting enough shut-eye is essential to your overall health. It not only allows your body and mind to recharge so you can wake up alert, but also helps you fend off diseases.\u00a0<\/p>\n
\u201cSleep is foundational to health,\u201d says Chris Winter, MD, neurologist, sleep specialist, and host of the Sleep Unplugged podcast. \u201cIt leads to the restoration of our minds and bodies, bolters our immune systems, optimizes our cognitive and emotional capacity, and maintains our cardiovascular health.\u201d<\/p>\n
While it\u2019s normal to not get a perfect night\u2019s sleep every single night, weeks of poor sleep can lead to long term effects on your mental and physical health. Below Dr. Breus dives deeper into these detriments.<\/p>\n
Immune function.<\/strong> Sleep is essential for the proper functioning of the immune system, which protects the body from potentially harmful substances. Sleep deprivation can alter how quickly and effectively the immune system responds to threats, making it harder to fight off infections that would typically be easily controlled.<\/p>\n Hormone levels. <\/strong>Sleep promotes the normal production of hormones. For example, sleep is involved in the regulation of ghrelin and leptin, which regulate hunger, and insulin, which controls blood sugar levels.<\/p>\n Pain levels. <\/strong>Sleep deprivation can heighten the perception of pain and may reduce the effectiveness of certain types of pain medication.<\/p>\n Excess weight.<\/strong> Research has found that sleep deprivation can be a contributing factor to childhood obesity. In adults, lack of sleep may increase the risk of obesity because of sleep deprivation\u2019s potential effects on hunger, metabolism, and hormone levels.<\/p>\n Type 2 diabetes.<\/strong> Studies have identified an association between sleep loss and the risk of type 2 diabetes, which is a condition that can have far-reaching effects on overall health.<\/p>\n Depression. <\/strong>People who are sleep deprived may be more likely to experience symptoms of depression, a condition which also frequently causes further sleep disruptions.<\/p>\n Anxiety.<\/strong> Anxiety, like depression, can be worsened by a lack of sleep, and anxiety disorders may make it harder to sleep well, contributing to a negative cycle of anxiety and insufficient sleep.<\/p>\n Hallucinations. <\/strong>Serious short-term sleep deprivation may trigger hallucinations if it involves 48 hours or more without sleeping.<\/p>\n Luckily, there\u2019s steps you can take to improve your sleep overtime. \u201cI think everything starts by setting aside enough time to sleep and being disciplined enough to take advantage of the time,\u201d says Dr. Winter. \u201cKeeping a regular schedule of eating, exercise, as well as bed and wake time is important. Making sure the bedroom environment is dark and conducive to sleep is important as well.\u201d<\/p>\n Saying \u201cno\u201d to plans when you and your body need to, drinking plenty of water, and getting outside during the day for some sunshine are all things that can help you get a better night\u2019s sleep too. The main takeaway is that sleep is invaluable, so be sure to prioritize good sleep hygiene throughout this holiday season and into the new year.<\/p>\n This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n <\/p>\n \t\t\t\t \n\t\t\t\t\tA New Jersey native, Kelsey Maloney is an Associate Editor at Fitbit currently living out her California dream in San Francisco. After receiving her Bachelor of Art’s degree in Journalism, she backpacked for a year to several countries around the world, including to her favorite city \u2013 Cape Town, South Africa. She then made the leap to the West Coast to pursue her writing and editing career, formerly at Sunset Magazine. Kelsey is a travel and hot yoga enthusiast with an adoration for live music, the great outdoors, Annie\u2019s mac and cheese, and a Hazy IPA.\t\t\t\t<\/p>\n<\/p><\/div>\n <\/p><\/div>\n\n\t\t\t\t\tKelsey Maloney\t\t\t\t<\/h3>\n
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