.png)
What Happens If You Don't Get Enough Sleep
In our 24/7 culture, sleep loss is a major problem. Back in 1942, we averaged almost 8 hours of sleep a night — now that's down to 6.8. (Seven to 9 hours per night are what's generally recommended.)
Almost 40% of Americans get less than 7 hours of sleep a night, a recent Gallup poll found, and an estimated 70 million Americans have a sleep disorder.
Everyone knows that it's important to get enough sleep — but you may not realize just how many things can go wrong when you don't.
Here are 25 unfortunate risks of partial and total sleep deprivation, some more common than others.
1. Irritability
"Complaints of irritability and [emotional] volatility following sleepless nights" are common, a team of Israeli researchers observed. They put those complaints to the test by following a group of underslept medical residents. The study found that the negative emotional effect of disruptive events — things like being interrupted while in the middle of doing something — were amplified by sleep loss.
Source: Sleep, 2005
2. Headaches
Scientists don't yet know exactly why sleep deprivation leads to headaches — but it's a connection doctors have noticed for more than a century. Migraines can be triggered by sleepless nights, and 36 to 58% of people with sleep apnea wake up with "nondescript morning headaches."
Source: Headache, 2003; Headache, 2005
3. Inability to learn
Sleepiness has long been an issue among adolescents. One study of middle school students found that "delaying school start times by one hour, from roughly 7:30 to 8:30, increases standardized test scores by at least 2 percentile points in math and 1 percentile point in reading."
But it's not just kids. Short-term memory is a crucial component of learning, and sleep deprivation significantly impaired the ability of adult volunteers to remember words they'd been shown the day before. In another study, researchers found that while people tend to improve on a task when they do it more than once, this isn't true if they are kept awake after they try it the first time — even if they sleep again before doing it again.
Source: Nature, 1999; Nature Neuroscience, 2000; Education Next, 2012
4. Weight gain
People who are underslept seem to have hormone imbalances that are tied to increased appetite, more cravings for high-calorie foods, a greater response to indulgent treats, and a dampened ability to control their impulses — a very dangerous combination. It's true that you burn more calories when awake, but not nearly enough to cancel out the many excess calories you consume when exhausted.
Source: Journal of Clinical Endocrinology & Metabolism, 2012; PLOS Medicine, 2004; Nature Communications, 2013; PNAS, 2013
Read the full story: www.businessinsider.com
By Lauren Friedman, Feb. 7, 2014, Businessinsider.com
In our 24/7 culture, sleep loss is a major problem. Back in 1942, we averaged almost 8 hours of sleep a night — now that's down to 6.8. (Seven to 9 hours per night are what's generally recommended.)
Almost 40% of Americans get less than 7 hours of sleep a night, a recent Gallup poll found, and an estimated 70 million Americans have a sleep disorder.
Everyone knows that it's important to get enough sleep — but you may not realize just how many things can go wrong when you don't.
Here are 25 unfortunate risks of partial and total sleep deprivation, some more common than others.
1. Irritability
"Complaints of irritability and [emotional] volatility following sleepless nights" are common, a team of Israeli researchers observed. They put those complaints to the test by following a group of underslept medical residents. The study found that the negative emotional effect of disruptive events — things like being interrupted while in the middle of doing something — were amplified by sleep loss.
Source: Sleep, 2005
2. Headaches
Scientists don't yet know exactly why sleep deprivation leads to headaches — but it's a connection doctors have noticed for more than a century. Migraines can be triggered by sleepless nights, and 36 to 58% of people with sleep apnea wake up with "nondescript morning headaches."
Source: Headache, 2003; Headache, 2005
3. Inability to learn
Sleepiness has long been an issue among adolescents. One study of middle school students found that "delaying school start times by one hour, from roughly 7:30 to 8:30, increases standardized test scores by at least 2 percentile points in math and 1 percentile point in reading."
But it's not just kids. Short-term memory is a crucial component of learning, and sleep deprivation significantly impaired the ability of adult volunteers to remember words they'd been shown the day before. In another study, researchers found that while people tend to improve on a task when they do it more than once, this isn't true if they are kept awake after they try it the first time — even if they sleep again before doing it again.
Source: Nature, 1999; Nature Neuroscience, 2000; Education Next, 2012
4. Weight gain
People who are underslept seem to have hormone imbalances that are tied to increased appetite, more cravings for high-calorie foods, a greater response to indulgent treats, and a dampened ability to control their impulses — a very dangerous combination. It's true that you burn more calories when awake, but not nearly enough to cancel out the many excess calories you consume when exhausted.
Source: Journal of Clinical Endocrinology & Metabolism, 2012; PLOS Medicine, 2004; Nature Communications, 2013; PNAS, 2013
Read the full story: www.businessinsider.com
Follow Larry Elder on Twitter
"Like" Larry Elder on Facebook
No comments:
Post a Comment
Comment Policy:
The author of this blog will attempt to engage in conversation via the comments section whenever possible and recognize the 24/7 nature of the internet. Moderating and posting of comments will occur during regular operational hours Monday through Friday. Comments submitted after hours or on weekends will be read and posted as early as possible, however admins and/or the author is unable to commit to replying to every comment posted.
This is a moderated blog. That means all comments will be reviewed before posting. In addition, it is expected that participants will treat each other, as well as the author and admin, with respect. Comments that contain vulgar or abusive language; personal attacks of any kind will not be posted. Comments that are spam or that promote services or products will not be posted. It is requested that all comments remain on topic.
The Elder Statement blog does not guarantee or warrant that any information posted by individuals on this blog is correct, and disclaims any liability for any loss or damage resulting from reliance on any such information. The Elder Statement blog may not be able to verify, does not warrant or guarantee, and assumes no liability for anything posted on this website by any other person. The Elder Statement blog does not endorse, support or otherwise promote any private or commercial entity or the information, products or services contained on those Web sites that may be reached through links on our Web site.
To protect individual privacy and the privacy of others, please do not include phone numbers, addresses or email details in the body of a comment. Such information will result in removal of a comment.
Thank you for your attention.
The Elder Statement