{"id":10597,"date":"2020-07-14T15:43:00","date_gmt":"2020-07-14T19:43:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=10597"},"modified":"2020-07-17T15:00:38","modified_gmt":"2020-07-17T19:00:38","slug":"health-effects-of-sleep-deprivation","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/health-effects-of-sleep-deprivation\/","title":{"rendered":"Staying Up Late: Health Effects of Sleep Deprivation"},"content":{"rendered":"\n<p>What are the health <a href=\"https:\/\/www.shortform.com\/blog\/long-term-effects-of-sleep-deprivation\/\">effects of sleep deprivation<\/a>? Are they serious?<\/p>\n\n\n\n<p>The health effects of sleep deprivation on the body can be serious and varied. It&#8217;s one of the reasons it&#8217;s important to get enough sleep; health effects of sleep deprivation can be serious and unpredictable. <\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Health Effects of Sleep Deprivation on the Body<\/strong><\/h2>\n\n\n\n<p>In addition to the damage it causes to the brain, <strong>sleep deprivation disrupts the normal function of many physiological processes, likely contributing to chronic diseases<\/strong>. You can read about some of the health effects of sleep deprivation below. <\/p>\n\n\n\n<p>At a high level, sleep deprivation of even just 1-2 hours triggers the sympathetic nervous system (<strong>fight or flight response<\/strong>) and disrupts hormonal balances. This also implies that sleep is necessary for the normal maintenance of physiology.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Shortform Caveat<\/strong><\/h3>\n\n\n\n<p>Many of the population studies cited in Why We Sleep are correlational &#8211; e.g. people who sleep less are more likely to have heart disease, after controlling for many other factors. But the causation is unclear &#8211; some other factors that predispose people to get heart disease (like a high baseline level of stress) could also reduce sleep.<\/p>\n\n\n\n<p>To address this, the <em>experimental <\/em>studies cited attempt to link lack of sleep to a middle physiological state, which itself is causative for the disease. For instance, lack of sleep increases blood pressure, which the medical consensus believes is causative for heart disease.<\/p>\n\n\n\n<p>Ideally, the \u201csmoking gun\u201d experiment would be to randomize people into normal-sleep and low-sleep groups for years, then observe the rate of disease. However, this is impractical (it\u2019s hard to run very long studies like this and impossible to double-blind) and likely unethical (if low sleep is already believed to cause severe disease).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Diseases and Sleep Deprivation<\/strong><\/h2>\n\n\n\n<p>Lack of sleep can lead to your body not being its best. Here are some  issues that you could encounter. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Heart Disease<\/strong><\/h4>\n\n\n\n<p>One of the health effects of sleep deprivation is heart disease. Sleep deprivation has a number of effects related to cardiovascular disease:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>It activates the sympathetic nervous system, leading to<ul><li>Increased heart rate<\/li><li>Increased vasoconstriction -&gt; increased blood pressure<\/li><li>Increased cortisol (<a href=\"https:\/\/www.shortform.com\/blog\/stress-and-hormones\/\">stress hormone<\/a>)<\/li><li>Increased atherosclerosis (esp of coronary arteries)<\/li><\/ul><\/li><li>Through hormone signaling, it decreases HDL (good cholesterol) and growth hormone (promotes recovery of blood vessel endothelium)<\/li><\/ul>\n\n\n\n<p>A population study showed that shorter sleep was associated with a 45% increased risk of developing heart disease.<\/p>\n\n\n\n<p>An interesting finding: daylight savings time is a natural sleep experiment that typically increases or decreases sleep by 1 hour. When the clock moves forward and the population gets 1 less hour of sleep, there is a <a href=\"https:\/\/openheart.bmj.com\/content\/1\/1\/e000019\">significant spike in heart attacks<\/a> and number of traffic accidents.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Diabetes<\/strong><\/h4>\n\n\n\n<p>Sleep deprivation reduces insulin responsiveness, which causes hyperglycemia.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>In an experiment, after 4 hours of sleep a night for 6 nights, subjects were 40% less effective at absorbing a standard dose of glucose.<\/li><\/ul>\n\n\n\n<p>In a population study, those sleeping &lt; 6 hours a night showed higher rates of T2D (after controlling for body weight, alcohol, smoking, and other factors) making it one of the health effects of sleep deprivation. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Obesity, Weight Gain<\/strong><\/h4>\n\n\n\n<p>As it relates to weight, sleep deprivation problems include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hormonally, reduces leptin (the hormone that makes you feel full) and increases ghrelin (the hormone makes you feel hungry). It becomes harder to feel satisfied after eating.<\/li><li>Increases endocannabinoids (reduces pain sensation but increases appetite; also released in runner\u2019s high), which increases eating<\/li><li>Makes you feel lethargic, which makes you less likely to exercise<\/li><li>Disrupts the linkage between the rational <a href=\"https:\/\/www.shortform.com\/blog\/what-does-the-prefrontal-cortex-do-in-the-brain\/\">prefrontal cortex<\/a> and the primal appetite center in the brain (similar to emotional control in the last chapter), so it becomes harder to regulate your eating<\/li><\/ul>\n\n\n\n<p>In an experiment, subjects were randomized into a normal 8-hr sleep group, and a low 4-hr sleep group. Both groups were carefully monitored and controlled for physical activity.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>The low-sleep group ate 300 more calories each day, even after just 4 days of sleep deprivation.&nbsp;<\/li><li>The low-sleep group was also more prone to overeating each meal, consuming 330 more calories in snack foods after a meal.<\/li><\/ul>\n\n\n\n<p>One might argue that decreased sleep naturally causes more calorie burn, but <strong>an all nighter actually consumes only 147 more calories than sleeping<\/strong>. Sleep is metabolically more intense than you might guess.<\/p>\n\n\n\n<p>Finally, if you\u2019re losing weight and under sleep deprivation, the shift of where you lose the weight <em>from <\/em>differs. When sleep-deprived, 70% of weight loss comes from lean body mass like muscles, compared to under 50% with plentiful sleep.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Reproductive System<\/strong><\/h4>\n\n\n\n<p>In males, sleep deprivation problems include decreased testosterone, testical size, sperm count.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Experimentally, the is acute &#8211; 5 hours of sleep for one week \u201cages\u201d a man 10-15 years by testosterone<\/li><li>Beyond libido, testosterone also governs bone density and muscle mass.<\/li><\/ul>\n\n\n\n<p>In females, sleep deprivation health risks include reduced follicular-releasing hormone (necessary for conception), increases abnormal menstrual cycles, and causes more issues with infertility.<\/p>\n\n\n\n<p>Your face is rated as less attractive and less healthy after one night of short sleep. So there might be something to the idea of \u201cbeauty sleep.\u201d<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Immune System<\/strong><\/h4>\n\n\n\n<p>Another of the health effects of sleep deprivation is that it weakens the immune system. Sleep deprivation reduces your ability to ward off infectious disease:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>In an experiment, subjects exposed to low sleep over 1 week were 50% likely to develop a cold when exposed to virus, vs 18% in normal-sleep<\/li><li>Sleep deprivation reduces the immune response to flu vaccines by over 50%<\/li><li>Sleep deprivation reduces circulating levels of natural killer cells&nbsp;<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Cancer<\/strong><\/h4>\n\n\n\n<p>Sleep deprivation health risks increases inflammation, which increases cancer severity:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Promotes angiogenesis, or blood vessel development<\/li><li>Promotes lability of cancer cells, leading to metastasis<\/li><li>Downregulates M1 macrophages and upregulates M2 macrophages, both changes increasing cancer risk.<\/li><\/ul>\n\n\n\n<p>Experimental evidence:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Experiments in mice show an increase in speed and size of <a href=\"https:\/\/www.shortform.com\/blog\/cancer-growth\/\">cancer growth<\/a> under sleep deprivation.<\/li><li>Population studies show a link between <strong>nighttime shift work and risk of cancer <\/strong>(common occupations include nurses and pilots).<\/li><li>In response, Denmark now pays worker comp to women who developed breast cancer after doing night-shift work in government-sponsored jobs<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Aging<\/strong><\/h4>\n\n\n\n<p><a href=\"https:\/\/www.shortform.com\/blog\/what-are-telomeres-and-why-are-they-important\/\">Telomeres are<\/a> a component of DNA, and they get shorter with aging. Sleep deprivation problems has been shown to hasten telomere shortening, thus implying an increasing in aging.<\/p>\n\n\n\n<p>(Shortform note: why would animals evolve so that sleep deprivation health risks are so high and causes all these bad issues? Evolutionarily, consider that these responses might promote survival: in caveman days, times of low sleep may mean conditions that threaten survival (low food stores, tough weather, hostility with another tribe). The above responses might promote short-term survival &#8211; hoarding calories, activating the \u201cfight-or-flight\u201d system, decreasing reproduction &#8211; at the expense of long-term well-being.)<\/p>\n\n\n\n<p>The health effects of sleep deprivation vary depending on how a person was sleep deprived. However, it&#8217;s clear that <a href=\"https:\/\/www.shortform.com\/blog\/peter-attia-sleep\/\">sleep is important<\/a> and the health effects of sleep deprivation are serious. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>What are the health effects of sleep deprivation? Are they serious? The health effects of sleep deprivation on the body can be serious and varied. It&#8217;s one of the reasons it&#8217;s important to get enough sleep; health effects of sleep deprivation can be serious and unpredictable.<\/p>\n","protected":false},"author":5,"featured_media":10656,"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-10597","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>Staying Up Late: Health Effects of Sleep Deprivation - Shortform Books<\/title>\n<meta name=\"description\" content=\"What are the health effects of sleep deprivation? 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