Effects of
Sleep Deprivation
Effects of sleep deprivation is more than dark bags under your eyes. Believe it or not, one of the physical effects happens to be weight gain. Most everyone knows the key to weight loss include a proper diet and daily exercise… but did you know that proper sleep is also essential to weight loss. A loss of sleep increases our hunger and throws our metabolism out of whack. So don’t sabotage your weight loss plan by not getting enough sleep.
The Effects of Sleep Deprivation
One of the effects of sleep deprivation is Cortisol. Cortisol is a hormone that is released in our body in response to emotional and physical stress. When you sleep deprived your body releases more cortisol, which affects the way our fat cells respond to consumed food. The more cortisol that is released in the body, the more hungry we feel.
There are two more hormones that control the appetite; Leptin and Grehlin. Leptin suppresses appetite, while Grehlin increases the appetite which may inhibit weight loss. Lack of sleep causes Grehlin to increase causing a greater appetite, while the levels of Leptin to decrease; definite effects of sleep deprivation.
Loss of sleep leads to a decrease in deep sleep. Deep sleep is the sleep that restores the body. It is during deep sleep that our growth hormone is released and regulated. The less deep sleep you get the lower your growth hormone levels are. This dec
reases our ability to grow muscle and lose fat.
Without the proper amount of sleep our body is not able to metabolize carbohydrates efficiently. This causes an increase in storage of fats and increased blood sugar levels. This can lead to insulin resistance, which can lead to diabetes; one of the effects of sleep deprivation you really should be aware of.
Lack of sleep has a direct impact on our energy levels. If your body is not well rested you are not going to have the energy to get through your daily routine, much less exercise. This to most, is one of the effects of sleep deprivation that is most obvious.
Insomnia affects your health in many ways as well concentration, coordination and mood. People who do not sleep well are more apt to become sick, miss work and are more prone to accidents. Your sleep loss not only affects you but the people around you with loss of your productivity and dealing with your not so great disposition.
The Causes of Sleep Deprivation
There are various reasons for sleep disorders. In order to get back into healthy sleeping routine and, therefore,improve your overall health you must first discover the underlying cause of what is keeping you awake. It is only then that you can improve your sleep and consequently improve your life.
Lifestyle
Your lifestyle can have effects on sleep deprivation. One of the most common reasons for sleep loss is drinking caffeine or alcohol before bedtime.
Working odd shifts or late nights can throw your sleep pattern off. Sadly however, in most cases it is an obligation we cannot avoid.
For many, less sleep means that you can pack more act
ivities into your daily routine. Less sleep may actually be hindering your ability to be more productive throughout your day. A good night’s sleep will actually help you be more efficient.
Medication
Medication can hamper your body's natural sleep routine causing insomnia and agitation. Unfortunately, many people turn to over the counter sleep aids to get their necessary rest. Over a long period of time, sleep aids can actually lose their effectiveness and interfere with your sleep.
Melatonin for insomnia is one of the most popular of natural sleep remedies. It is successful for many people. There are also many prescriptions as well. The best advice is to talk to your doctor about any under lying problems you may have and the best options available for you.
Any newly prescribed medications you are taking may keep you up a few nights until your body adjusts to your new prescription. If it persists, talk to your doctor about an alternative or perhaps adjusting the current medication you are on.
Health Conditions
Health problems either physical or mental in nature can interfere with sleep. One in particular which can cause both is being overweight. It is associated with sleep apnea, back pain, depression and anxiety to name a few which are all culprits for a bad night’s sleep. There are numerous options available to you to help you get these issues under control so you can get a goodnight’s sleep.
Insomnia Remedies
- Eat a well balanced diet
- Set a regular exercise routine, at least 4 times a week for 45 minutes. Make sure that you exercise well before bedtime.
- Start a pre-bedtime relaxation routine, reading, listening to soft music or taking a warm bath.
- Make sure that you have a sleep environment that is conducive to sleep. Proper temperature and darkness are key.
- Give yourself plenty of hours for a good nights sleep. Proper sleep will make you more productive.
- Don’t go to bed hungry, however, avoid eating a big meal prior to going to bed.
- If you are struggling with sleep at night, avoid taking a nap during the day.
- Avoid caffeine, alcohol and nicotine from the late afternoon on.
- Try not to go to bed upset, angry or agitated.
The mental and physical effects of sleep deprivation affect so many of us. Proper sleep as well as the proper nutrition and exercise all work together helping us achieve good health as well as our weight loss goals. So when you make out your next diet and exercise schedule make sure and fit in your eight hours of sleep.
