This article is a translation of the following Japanese article:
Original: 寝不足が続くとどうなる？体と心への影響をわかりやすく解説
“I don’t have much time to sleep, but I’m too busy working and studying…”
I think there are many people like that. However, many studies have shown that continuous lack of sleep can have various negative effects on both the mind and body.
Author
“Lack of sleep tends to end with just thinking, “I’m tired today.”However, if you continue to do so, it will put more strain on your body than you might imagine.”
1. First of all, how much sleep deprivation do you have?
In general, it is recommended for adults to sleep 7 to 9 hours a day to maintain good health.
A chronic condition of sleeping less than this is often considered to be “sleep deprivation”.
2. Effects on the body｜These changes occur when lack of sleep continues…
① Daytime sluggishness/loss of concentration
If you lack sleep, during the day
- Feeling sluggish
- I can’t get sleepy
- Decreased attention span
- Lack of concentration
are more likely to occur. This is thought to be because the brain’s attention and cognitive functions have not fully recovered.
Author
“There are many people who say they can overcome sleepiness with their guts, but their bodies are definitely tired!”
② Effect on memory and judgment
Sleep is also related to organizing and consolidating memory.
It is known that if you continue to lack sleep, your memory, judgment, and work efficiency will deteriorate.
Especially
- More work errors
- Easy to forget what you have memorized
- It takes time to judge
There may be some effects.
This is because sleep is involved in “organizing” your memory.
③ Immunity decreases
Sleep is also deeply related to the immune system.
It has been reported that if you continue to lack sleep, your immune system will decrease, making you more susceptible to colds and infections.
Author
“Have you ever had the experience of catching a cold due to lack of sleep? There’s a reason for this too.”
④ Possibility of increased risk of lifestyle-related diseases
Some studies have shown that chronic sleep deprivation is associated with lifestyle-related diseases such as diabetes, high blood pressure, obesity, and heart disease.
This is
- Hormone imbalance
- Appetite/metabolic abnormalities
- Disturbance of autonomic nervous system
It is believed that this is due to the following influences.
⑤ May also affect heart and blood vessel health
Some research shows that lack of sleep can put a strain on the heart and blood vessels, even for a short period of time.
For example, there are reports that short sleep is associated with increase in inflammatory markers and changes in vascular function.
3. Impact on the mind｜There are also changes in mental health…
① Emotionally unstable
If you continue to lack sleep, it may become difficult to control your emotions.
It’s easy to become emotionally unstable over small things, such as irritation, anxiety, and depression.
Author
“I think there are many people who are aware that they become more angry than usual when they lack sleep.”
② Stress tolerance decreases
It has also been reported that sleep deprivation strengthens stress reactions.
In other words, we are more likely to feel stress even when the same event occurs.
4. Risks of long-term sleep deprivation
If the state of chronic lack of sleep continues for a long time,
- Cognitive decline
- Chronic fatigue
- Mental disorders (depression tendency, etc.)
- Weakened immune function
This may have a serious impact on your daily life. Some studies have also pointed out that continued insufficient sleep may be associated with dementia risk.
Author
“Even if you think, “If it’s just for one night…”, if you continue for days or weeks, your body will start to scream.”
5. The first thing you can do if you continue to suffer from lack of sleep
① Create a regular sleep rhythm
If you get into the habit of going to bed and waking up at roughly the same time every day, your autonomic nervous system will become more regulated.
② Limit smartphone/screen time before bed
Blue light and stimulation cause poor sleep quality.
③ Make light exercise and stretching a habit
Moving your body moderately will help induce natural sleepiness.
④ Avoid caffeine and alcohol a few hours before bed
Be careful of stimulants as they tend to lower the quality of your sleep.
Author
“To overcome lack of sleep, it’s not just about exercising, it’s important to improve your overall habits.”
6. Summary | Lack of sleep can become a “big burden” if left untreated
Short-term sleep deprivation can lead to
✔ Daytime sleepiness
✔ Poor concentration
✔ Mood instability
There are easy-to-understand effects, but if it continues chronically,
✔ Decreased immunity
✔ Mental disorders
✔ Increased risk of lifestyle-related diseases
✔ Impact on cognitive function
It is said that you are more likely to experience a wide range of negative effects on your body and mind.
Author
“It’s easy to think, ‘There’s nothing I can do about not being able to sleep,’ but just by changing the time you sleep, you can make your day much healthier.”
