Not getting enough sleep drains your mental health and puts your physical health at risk. Science has linked poor slumber with a number of health problems, from weight gain to a weakened immune system.
If you’ve ever spent a night tossing and turning, you already know how you’ll feel the next day — tired, cranky, and out of sorts. But missing out on the recommended 7 to 9 hours of shut-eye nightly does more than make you feel groggy and grumpy.
How Does Lack of Sleep Affect Mental Health?
More or less, lack of sleep is brought about by the steady absence of rest or the decreased nature of rest. Consistently sleeping less than seven hours can eventually have negative effects on your overall health. This may likewise be brought about by a basic rest issue.
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Respiratory System
The connection between rest and the respiratory framework goes two different ways. An evening-breathing confusion called obstructive rest apnea (OSA) can intrude on your rest and lower rest quality.
This can lead to sleep deprivation as you wake up throughout the night, making you more susceptible to respiratory infections like the common cold and flu.
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Mood Changes
Not getting sufficient rest might cause mindset changes, including expanded crabbiness. One study found that sleep deprivation also caused participants to feel anxious and depressed7. Anger and aggression can rise when people don’t get enough sleep and hurt mental health.
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Stress
Thinking about your poor sleep quality can even be a source of stress. You know that you need to get a good night’s sleep, but then find yourself worrying that you won’t be able to fall or stay asleep.
Impact of Sleep on Mental Health Conditions
Sleep can greatly impact symptoms of mental health conditions. Though more research is needed on the subject, researchers also suspect that sleep can contribute to the development of mental health conditions.
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Digestive System
You may also feel too exhausted to exercise if you don’t get enough sleep. Over the long haul, diminished active work can make you put on weight since you’re not consuming an adequate number of calories and not building bulk.
Lack of sleep likewise makes your body discharge less insulin after you eat. Your blood sugar (glucose) level is reduced by insulin and effect your mental health.
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Anxiety
Sleep and anxiety appear to be linked in both directions, as they are with many other mental illnesses. Anxious people are more likely to have trouble sleeping, but not getting enough sleep can also make them feel anxious.
Treatment
The best way to prevent sleep deprivation is to make sure you get adequate sleep. Follow the recommended guidelines for your age group, which is 7 to 9 hours for most adults ages 18 to 64.
Other ways you can get back on track with a healthy sleep schedule include:
- limiting daytime naps (or avoiding them altogether)
- Refraining from caffeine past noon or at least a few hours prior to bedtime
- going to bed at the same time each night
- waking up at the same time every morning
- Sticking to your bedtime schedule during weekends and holidays