Do you spend your nights tossing and turning? Do you feel gross, grumpy, and tired in the
mornings? Sounds like you’re not getting enough time under the covers.
Howdy, Bestie viewers! Lack of sleep has long-term consequences. Your efforts to eat healthily
and exercise will go down the drain if you don't get at least seven hours a night.
In today’s video, we’ll discuss what happens to your body if you don’t get enough sleep.
Can it impact your immune system? Can it make you gain weight? We’ll talk about all this
AND more…
Experts state that one out of every three individuals in the United States does not
get enough sleep. Just like oxygen and food, your body requires sleep to function properly.
And we’re not exaggerating! Not getting the recommended 7 to 9 hours of sleep each
night does more than just make you slow and irritable.
Your body recovers and restores its chemical equilibrium as you sleep. Your brain helps
you remember things by forming new mental connections. The process will not work properly
if you don't get enough sleep. Eventually, it’ll harm your quality of life. Studies
also prove that sleeping less at night can shorten your life expectancy.
Bad sleep can wreak havoc on your body's internal structure. Let’s see what it does to your
endocrine system.
Your body needs a wide range of hormones to function properly. They’re released through
your endocrine system to regulate the coordination, processing, and functioning of your body.
Sleep affects different hormone functions and how they’re released. For instance,
the time, duration, and quality of your sleep can impact the release of human growth hormone,
which is vital for cell growth and repair. It also regulates the release of cortisol,
the primary stress hormone. Also, you need at least 3 hours of undisturbed sleep to produce
testosterone. Insufficient sleep or sleep deprivation can
cause hormonal imbalance. If you upset this equilibrium due to an unorganized sleep schedule
, you leave the door open to multiple medical problems. Whether you're 20, 30, 50, or 70,
not getting the proper sleep will mess with your hormones.
But wait for a second, how much sleep do you need?
Genetic, behavioral, and environmental factors all play a role in determining how much sleep
a person needs for their body to function. According to research, you can set a specific
sleep goal based on your age. If you’re a senior aged 65 or above, you
need to get 7 to 8 hours of sleep. People from 18 to 64 need 7 to 9 hours under the
covers. As for teenagers 14 to 17 years of age, they
should get between 8 to 10 hours in bed, while school children should get 9 to 11 hours.
Now, if you have a kid aged 3 to 5 years, make sure they doze off for 10 to 13 hours
every night. I know, 13 hours seems a little bit extreme, but it’s necessary for those
formative years. Their brains are still learning to function, and they need all the energy
they can get.
Let’s get back to the trouble your body might face if you don’t catch enough sleep.
The importance of proper sleep is not only associated with your health. It’s also really
important for your looks.
Yes, you heard that right. If the health risks aren’t enough to scare you into sleeping
more, at least do it for your appearance. Have you ever seen a person who’s tired
all the time? How did they look upon first glance? They don’t look as healthy or clean
cut do they? Their skin might even make them look older than they really are.
When you don’t sleep properly, your skin fails to produce new collagen, which prevents
sagging. Skin that has more collagen is plumper and less prone to wrinkles. Poor sleep can
make your skin appear dull, causing you to lose your rosy glow.
Research proved that individuals who slept too little had more fine lines, wrinkles and
baggy skin. Also, the bad sleepers were found to be less happy with their looks than their
well-rested peers. Surprisingly, lack of sleep also impacts your
hair. Blood flow provides nutrition, vitamins, and minerals to hair follicles. When you don't
get enough sleep, your blood flow slows down, affecting your hair quality and growth.
Did you know that if you don’t sleep enough, your digestive system reacts and causes weight
gain? All you fitness freaks better listen up! If
you’re planning on getting in shape for the Spring, you better make sure you’re
getting to bed at the right hours. All those precious gym sessions are of zero use if you’re
not letting your body rest.
If you’re noticing that you’re not losing enough fat, it’s probably because of your
sleep cycle. The combination of poor sleep, eating too much, and not exercising, is a
huge risk factor for being overweight or obese. A study found that people who slept fewer
than 5 hours per night were more likely to gain weight and eventually become obese.
Sleep impacts the level of two hormones that control appetite and fullness, leptin (lep·tn)
and ghrelin (ghrell·​in). When you don't get enough sleep, your brain
produces less leptin and more ghrelin. On one side, leptin signals your brain that you've
eaten enough food, while ghrelin is a hunger stimulator. The fluctuation of these hormones
explains the late-night munching, or why you want to overeat.
You may feel too exhausted to exercise due to a lack of sleep. Reduced physical activity
might lead to weight gain over time since you aren't burning enough calories or building
muscle. You’ll be surprised to know that insufficient
sleep can put you in literal danger. I’m not talking long term either. I mean
sure, you're more likely to develop health issues with less sleep. But a bad sleep schedule
can increase your risk of car accidents! I’m not kidding. According to experts, getting
6 hours of sleep or less each night increases your chances of getting into a car accident
by three. Shift workers, commercial drivers, business
travelers, and anybody else who works long hours are the most likely to fall asleep behind
the wheel. If you haven't had enough sleep, think twice before getting in that car.
If you always find yourself running short on sleep, your central nervous system will
have to take the blow.
Sleep is crucial for your body to function correctly, but severe insomnia can cause disruptions
in the way your body transmits and processes information.
Your central nervous system is your body's principal information highway. Sleep helps
to establish pathways between neurons in your brain and helps you to recall new knowledge.
Sleep scarcity exhausts your brain, making it incapable to perform its functions effectively.
It also has a severe impact on your mental and emotional capabilities.
Lack of sleep makes you forgetful, and evidence shows that sleep affects learning and memory.
You can become irritable or prone to mood changes. It can also disturb your creative
and decision-making abilities. If you don't get enough sleep, you can even start hallucinating.
If you think that pulling an all-nighter just once won’t cause serious cognitive problems,
you couldn’t be more wrong. Memory, reasoning, problem-solving skills, response time, and
attention deteriorate when you miss even one night’s rest.
It's also possible that you'll have a microsleep during the day. You'll fall asleep for a few
to several seconds without even realizing. Did you know poor sleep increases your risk
of coronary heart disease or suffering a stroke?
Sleep has an impact on crucial bodily processes that keep your heart and blood vessels healthy.
These include blood sugar, blood pressure, and inflammation levels. Lack of sleep affects
your body’s ability to heal, and rebuild the blood vessels and heart.
Cardiovascular disease is more common in people who don't get enough sleep. In one study,
sleeplessness was associated with a higher risk of a heart attack. Heart disease is the
leading cause of death worldwide. In the United States, a person dies from a cardiovascular
disorder once every 36 seconds. One in every four deaths each year is brought on by heart
disease. Want to know what happens to your immune system
when you don’t get enough sleep?
Your immune system creates protective, infection-fighting chemicals, known as antibodies and cytokines
(sigh-tuh-kines) while you’re sleeping. These compounds are used to fight harmful
bacteria and viruses. Lack of sleep hurts your immune system's ability
to build up its defenses. If you don't go to bed at a decent hour, your body may find
it hard to fight against unknown viruses and bacteria. As a result, recovering from diseases
may take longer. Poor sleep may raise your chance of developing
chronic illnesses in the long run. Do you now understand why sleep is so important?
Well here are a couple tips on how to improve the quality of your sleep.
While it’s easier said than done, you can try some basic tactics if you're having sleep
issues. Remember, getting good sleep is as important
to your health as taking medicine. Make it a priority. Start by scheduling your sleep
time every night. This means a set time for going to bed, and a set time for waking up.
An alarm comes in handy for this situation. You can even set an alarm on weekends when
you’re more likely to sleep in. Avoid using your phones and iPads right before
bedtime to get that shut-eye. Stay away from coffee and other caffeine products at least
a few hours before bedtime. This way, you’ll avoid that unwanted rush of energy.
Regular exercise is recommended, but not in the late evening hours before bed. Lowering
your alcohol consumption might also help you through this process.
Before you resume your late-night TV binge, think about what you're risking. You can always
talk to your doctor if you're constantly having trouble sleeping at night.
Let’s keep the conversation going with some more sleep-related videos, shall we? Check
out 12 proven tips to sleep better at night. Or how about the 6 best foods that will help
you sleep better instantly? Go ahead, click one. Or better yet, watch
both, and learn how to get a more relaxed sleep. Do you find it difficult to sleep peacefully
for 7 to 8 hours? How do you deal with it? Let us know in the comments section below!
bad sleep can wreak havoc on your body's internal structure let's see what it does to your endocrine
system your body needs a wide range of emotions to function properly they are released through
your endocrine system to regulate the coordination processing and functioning of your body sleep
affects different hormone functions and how they're released for instance the time duration
and quality of your sleep can impact the release of human growth hormone which is vital for
cell growth and repair it also regulates the release of cortisol the primary stress hormone
also you need at least three hours of undisturbed sleep to produce testosterone insufficient
sleep or sleep deprivation can cause hormonal imbalance if you upset this equilibrium due
to an unorganized sleep schedule you leave the door open to multiple medical problems
whether you're 20 30 50 or 70 not getting the proper sleep will mess with your hormones
but wait a second how much sleep do you need
genetic behavioral and environmental factors all play a role in determining how much sleep
a person needs for their body to function according to research you can set a specific
sleep goal based on your age if you're a senior aged 65 or above you need to get 7 to 8 hours
of sleep people from 18 to 64 need 7 to 9 hours under the covers as for teenagers 14
to 17 years of age they should get between 8 to 10 hours in bed while school children
should get 9 to 11 hours now if you have a kid aged 3-5 years make sure they doze off
for 10 to 13 hours every night i know 13 hours seems a little bit extreme but it's necessary
for those formative years their brains are still learning to function and they need all
the energy they can get
let's get back to the trouble your body might face if you don't catch enough sleep
the importance of proper sleep is not only associated with your health it's also really
important for your looks yes you heard that right if the health risks aren't enough to
scare you into sleeping more at least do it for your appearance have you ever seen a person
who's tired all the time how did they look upon first glance they don't look as healthy
or clean cut do they their skin might even make them look older than they really are
when you don't sleep properly your skin fails to produce new collagen which prevents sagging
skin that has more collagen is plumper and less prone to wrinkles poor sleep can make
your skin appear dull causing you to lose your rosy glow research proved that individuals
who slept too little had more fine lines wrinkles and baggy skin also the bad sleepers were
found to be less happy with their looks than their well-rested peers surprisingly lack
of sleep also impacts your hair blood flow provides nutrition vitamins and minerals to
hair follicles when you don't get enough sleep your blood flow slows down affecting your
hair quality and growth
did you know that if you don't sleep enough your digestive system reacts and causes weight
gain all you fitness freaks better listen up if you're planning on getting in shape
for the spring you better make sure you're getting to bed at the right hours all those
precious gym sessions are of zero use if you're not letting your body rest if you're noticing
that you're not losing enough fat it's probably because of your sleep cycle the combination
of poor sleep eating too much and not exercising is a huge risk factor for being overweight
or obese a study found that people who slept fewer than five hours per night were more
likely to gain weight and eventually become obese sleep impacts the level of two hormones
that control appetite and fullness leptin and ghrelin when you don't get enough sleep
your brain produces less leptin and more ghrelin on one side leptin signals your brain that
you've eaten enough food while ghrelin is a hunger stimulator the fluctuation of these
hormones explains the late night munching or why you want to overeat you may feel too
exhausted to exercise due to lack of sleep reduced physical activity might lead to weight
gain over time since you aren't burning enough calories or building muscle
you'll be surprised to know that insufficient sleep can put you in literal danger
i'm not talking long term either i mean sure you're more likely to develop health issues
with less sleep but a bad sleep schedule can increase your risk of car accidents i'm not
kidding according to experts getting six hours of sleep or less each night increases your
chances of getting into a car accident by three shift workers commercial drivers business
travelers and anybody else who works long hours are the most likely to fall asleep behind
the wheel if you haven't had enough sleep think twice before getting in that car
if you always find yourself running short on sleep your central nervous system will
have to take the blow
sleep is crucial for your body to function correctly but severe insomnia can cause disruptions
in the way your body transmits and processes information your central nervous system is
your body's principal information highway sleep helps to establish pathways between
neurons in your brain and helps you to recall new knowledge sleep scarcity exhausts your
brain making it incapable to perform its functions effectively it also has a severe impact on
your mental and emotional capabilities lack of sleep makes you forgetful and evidence
shows that sleep affects learning and memory you can become irritable or prone to mood
changes it can also disturb your creative and decision making abilities if you don't
get enough sleep you can even start hallucinating if you think that pulling an all-nighter just
once won't cause serious cognitive problems you couldn't be more wrong memory reasoning
problem-solving skills response time and attention deteriorate when you miss even one night's
rest it's also possible that you'll have a micro sleep during the day you'll fall asleep
for a few to several seconds without even realizing
did you know that poor sleep increases your risk of coronary heart disease or suffering
a stroke
sleep has an impact on crucial bodily processes that keep your heart and blood vessels healthy
these include blood sugar blood pressure and inflammation levels lack of sleep affects
your body's ability to heal and rebuild the blood vessels and heart cardiovascular disease
is more common in people who don't get enough sleep in one study sleeplessness was associated
with a higher risk of a heart attack heart disease is the leading cause of death worldwide
in the united states a person dies from cardiovascular disorder once every 36 seconds one in every
four deaths each year is brought on by heart disease
want to know what happens to your immune system when you don't get enough sleep
your immune system creates protective infection-fighting chemicals known as antibodies and cytokines
while you're sleeping these compounds are used to fight harmful bacteria and viruses
lack of sleep hurts your immune system's ability to build up its defenses if you don't go to
bed at a decent hour your body may find it hard to fight against unknown viruses and
bacteria as a result recovering from diseases may take longer poor sleep may raise your
chance of developing chronic illnesses in the long run
do you now understand why sleep is so important well here are a couple tips on how to improve
the quality of your sleep while it's easier said than done you can try some basic tactics
if you're having sleep issues remember getting good sleep is as important to your health
as taking medicine make it a priority start by scheduling your sleep time every night
this means a set time for going to bed and a set time for waking up an alarm comes in
handy for this situation you can even set an alarm on weekends when you're more likely
to sleep in avoid using phones and ipads right before bedtime to get that shut eye stay away
from coffee and other caffeine products at least a few hours before bedtime this way
you'll avoid that unwanted rush of energy regular exercise is recommended but not in
the late evening hours before bed lowering your alcohol consumption might also help you
through this process before you resume your late night tv binge think about what you're
risking you can always talk to your doctor if you're constantly having trouble sleeping
at night let's keep the conversation going with some more sleep related videos shall
we check out 12 proven tips to sleep better at night or how about the six best foods that
will help you sleep better instantly go ahead click one or better yet watch both and learn
how to get a more relaxed sleep do you find it difficult to sleep peacefully for seven
to eight hours how do you deal with it let us know in the comment section below