{"id":10596,"date":"2020-07-13T19:06:00","date_gmt":"2020-07-13T23:06:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=10596"},"modified":"2020-07-17T15:00:28","modified_gmt":"2020-07-17T19:00:28","slug":"lack-of-sleep-problems","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/lack-of-sleep-problems\/","title":{"rendered":"Tired? Lack-of-Sleep Problems Can Haunt You"},"content":{"rendered":"\n<p>What are the major lack-of-sleep problems? Are these problems serious?<\/p>\n\n\n\n<p>Lack-of-sleep problems include everything from loss of attention to heart disease. Sleep is an incredibly important function, and lack-of-sleep problems can be serious. <\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">Lack-of-Sleep Problems and Why They Matter<\/h2>\n\n\n\n<p>While getting great sleep is good for the brain, sleep deprivation is unambiguously harmful for the brain and can lead to lack-of-sleep problems. We\u2019ll show damage in three ways: to attention, to emotion control, and for Alzheimer\u2019s Disease.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Lack of Sleep Worsens Attention and Concentration<\/strong><\/h3>\n\n\n\n<p>Sleep deficits are very bad for attention and concentration. This is especially harmful during high-risk activities, like driving.&nbsp;There are many immediate lack-of-sleep problems that can harm you or others. <\/p>\n\n\n\n<p>Here are some ways to put the risk into perspective:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Driving after having slept less than 4 hours increases crash risk by 11.5x.<\/li><li>Being awake for 19 hours (being past your bedtime by 3 hours) is as cognitively impairing as being legally drunk.<\/li><li>Adding alcohol to sleep deficits has a multiplicative effect on mistakes, not just an additive one.<\/li><\/ul>\n\n\n\n<p>Sleep deficits add up over time, and performance progressively worsens with greater sleep deficit. Having 10 nights of 6-hour sleep is equal in damage to one all-nighter, as is 6 nights of 4-hour sleep.<\/p>\n\n\n\n<p>Why does sleep cause more accidents? Part of it is <strong>delayed reaction time<\/strong>. Another part is a \u201c<strong>microsleep<\/strong>,\u201d where your eyelids shut for just a few seconds and you go unconscious and lose motor control. If you\u2019re in a car going 60 mph, falling asleep for just a few seconds could result in a terrible accident.<\/p>\n\n\n\n<p>Sleep deprivation is an insidious problem because <strong>when you\u2019re sleep-deprived, you don\u2019t know how poorly you\u2019re performing<\/strong>. (This is like being drunk and thinking you\u2019re far more capable of doing things than you actually are). And if you\u2019re chronically sleep-deprived, your low performance becomes a new normal baseline, so it\u2019s hard for you to see just how badly you\u2019re performing.<\/p>\n\n\n\n<p>Think you can do just fine on 6 hours of sleep? Chances are, you can\u2019t. <strong>Less than 1% of the population is able to get six hours of sleep and show no impairment <\/strong>(this is largely genetic and relates to the BHLHE41 gene). Everyone else is just fooling themselves and propping up their energy with caffeine.<\/p>\n\n\n\n<p>And think you can get by with power naps? They only get you partway there &#8211; power naps are most effective at the <em>onset <\/em>of fatigue, not when you\u2019re already sleep-deprived. Consider this before you encounter problems caused by lack of sleep. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Lack of Sleep Worsens Emotional Control<\/strong><\/h3>\n\n\n\n<p>A baby that doesn\u2019t get its nap time tends to get cranky. Adults are the same way. Problems caused by lack of sleep are everywhere. <\/p>\n\n\n\n<p>The amygdala is the part of your brain responsible for emotions like fear and anxiety. Normally, it\u2019s held in check by your <a href=\"https:\/\/www.shortform.com\/blog\/what-does-the-prefrontal-cortex-do-in-the-brain\/\">prefrontal cortex<\/a> (the rational part of your brain). But when you\u2019re sleep-deprived, this suppression is weakened, and your amygdala can run amok, leading to 60% <strong>more emotional reactivity<\/strong>. The highs can be higher, and the lows lower.<\/p>\n\n\n\n<p>On the other side of fear and anxiety, positive rewards and dopamine may be amplified by sleep deprivation too. Therefore, <strong>sleep deprivation can intensify sensation-seeking, risk-taking, and addiction<\/strong>.<\/p>\n\n\n\n<p>More gravely, lack-of-sleep problems may play an important role in mental illness. Here\u2019s suggestive evidence:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sleep disruption is a common symptom of all mood disorders. The causation is unclear: does bad sleep cause mood disorders, or do mood disorders cause bad sleep, or both? But the author believes sleep plays at least <em>some<\/em> aggravating role.<\/li><li>One night of sleep deprivation can trigger a manic or depressive episode in bipolar patients.<\/li><li>Sleep deprivation is associated with suicidal ideation in teenagers.<\/li><li>Surprisingly, sleep deprivation makes \u2153 of depression patients feel better, possibly by amplifying their positive emotions. However, it makes \u2154 feel worse, so it isn\u2019t prescribed as a treatment. (Though it would be interesting to preclassify the groups)<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Sleep Deprivation May Contribute to Alzheimer\u2019s<\/strong><\/h3>\n\n\n\n<p>While no definitive causal link has been shown yet, sleep losses may be another lack-of-sleep problem. It could contribute to Alzheimer\u2019s through a few mechanisms:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Frontal lobe degeneration (especially through Alzheimer\u2019s characteristic amyloid plaques) disrupts NREM sleep.<\/li><li>Lack of NREM sleep disrupts <a href=\"https:\/\/www.shortform.com\/blog\/memory-formation-brain-on-fire\/\">memory formation<\/a>, a key symptom of Alzheimer\u2019s.<ul><li>(Notably, the hippocampus is not affected by amyloid plaques, presenting a conundrum to scientists on why memory is disrupted in Alzheimer\u2019s.)<\/li><\/ul><\/li><li>Lack of NREM sleep disrupts the lymphathic cleanup system, during which glia shrink to less than half their normal size and amyloid plaques are cleared out more readily.<\/li><\/ul>\n\n\n\n<p>It\u2019s easy to see how a vicious cycle can occur &#8211; frontal lobe degeneration disrupts NREM sleep, which causes further frontal lobe degeneration.<\/p>\n\n\n\n<p>Sleep loss precedes Alzheimer\u2019s by several years, suggesting this could be an early diagnostic.<\/p>\n\n\n\n<p>Encouraging NREM sleep, through artificial brain stimulation if needed, might be therapeutic for Alzheimer\u2019s, and counteract problems caused by lack of sleep. <\/p>\n\n\n\n<p>Lack-of-sleep problems may affect you in your life if you don&#8217;t get enough sleep. Make sure you consult with a doctor if you believe you have lack-of-sleep problems. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>What are the major lack-of-sleep problems? Are these problems serious? Lack-of-sleep problems include everything from loss of attention to heart disease. Sleep is an incredibly important function, and lack-of-sleep problems can be serious.<\/p>\n","protected":false},"author":5,"featured_media":10654,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[16,9],"tags":[98],"class_list":["post-10596","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-psychology","tag-why-we-sleep","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tired? 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If you don&#039;t get enough sleep, you&#039;ll be tired, and also emotional and forgetful\u2014here&#039;s why.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/lack-of-sleep-problems\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2020-07-13T23:06:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-07-17T19:00:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/wordpress.shortform.com\/blog\/wp-content\/uploads\/2020\/07\/sleep-deprivation-why-we-sleep-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Carrie Cabral\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Carrie Cabral\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/lack-of-sleep-problems\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/lack-of-sleep-problems\/\"},\"author\":{\"name\":\"Carrie Cabral\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/2ababb7c63a94ff5d2190f71dc417d56\"},\"headline\":\"Tired? 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