The consequences of lack of sleep for the body

The consequences of lack of sleep for the body: deep analysis

1. Neurocognitive disorders: price for night without sleep

Lack of sleep, even moderate, has a tremendous effect on cognitive functions. This is not just temporary fatigue, but a serious blow to the abilities, which we perceive as granted.

• Attention and concentration: A lack of sleep leads to a decrease in the ability to maintain sustainable attention. This is manifested in absent -mindedness, difficulties with concentration on tasks, errors in work and study. Imagine a surgeon who did not sleep all night, or the driver of a truck falling asleep at the wheel. The consequences can be tragic. Studies show that sleep deprivation worsens performance in tasks that require sustainable attention, comparable to alcohol intoxication.

• Memory and training: Dream plays a key role in the consolidation of memory, the process by which short -term memories are converted into long -term. Lack of sleep violates this process, leading to difficulties with memorizing new information, extracting memories and teaching new skills. Students deprived of sleep before exams actually sabotage their efforts to prepare. In addition, the lack of sleep-phase of sleep, which is critical for procedural memory (memory of skills), worsens performance in sports and other activities requiring physical coordination.

• Decision -making and judgment: Lack of sleep weakens the prefrontal cortex, the area of the brain that is responsible for making decisions, planning and judgment. This leads to impulsiveness, risky behavior, poor planning and difficulties with an assessment of the consequences of their actions. A person in a state of sleep deprivation can make irrational financial decisions, come into conflicts or make mistakes at work, which will subsequently regret.

• Reaction speed: Lack of sleep significantly slows down the reaction rate. This is a serious danger in situations requiring a quick reaction, such as driving a car or working with dangerous equipment. Drivers deprived of sleep demonstrate a reaction comparable to the reaction of drivers who are intoxicated.

• Creativity and productivity: Lack of sleep suppresses creativity and productivity. It is difficult to generate new ideas, solve problems in non -standard methods and effectively perform problems. Workers deprived of sleep are less productive, make more mistakes and experience difficulties with concentration on complex projects.

2. Influence on mental health: from irritability to depression

Lack of sleep has a deep effect on mental health, aggravating existing problems and increasing the risk of developing new ones.

• Mood and irritability: Even one night of poor sleep can lead to increased irritability, temper, mood swings and increased sensitivity to stress. Chronic lack of sleep exacerbates these symptoms, making a person more inclined to negative emotions and conflicts.

• Anxiety and anxiety: Lack of sleep can strengthen disturbing thoughts and feelings, increasing the level of anxiety and complicating relaxation. This can lead to increased symptoms of anxious disorders, such as generalized alarming disorder and panic attacks.

• Depression: Lack of sleep is one of the main risk factors for the development of depression. It can aggravate the symptoms of depression, such as depressed mood, loss of interest in life, fatigue and difficulties with concentration. People with depression often experience sleep problems, which creates a vicious circle.

• Bipolar disorder: Lack of sleep can provoke manic episodes in people suffering from bipolar disorder. Manic episodes are characterized by an increased mood, hyperactivity, impulsiveness and a reduced need for a dream.

• Post -traumatic stress disorder (PTSR): The lack of sleep can worsen the symptoms of PTSD, such as nightmares, obsessive memories, anxiety and increased vigilance.

3. Physiological consequences: from immunity to metabolism

Lack of sleep has a destructive effect on physiological processes in the body, increasing the risk of developing chronic diseases.

• Immune system: Lack of sleep weakens the immune system, making a person more susceptible to infections. During sleep, the body produces cytokines, proteins that help fight inflammation and infections. The lack of sleep reduces the production of cytokines, weakening the body’s ability to protect against diseases. Studies show that people who sleep little are more likely to suffer from colds, influenza and other infectious diseases. In addition, lack of sleep can reduce vaccination.

• Cardiovascular system: Lack of sleep increases the risk of developing cardiovascular diseases, such as high blood pressure, coronary heart disease, stroke and arrhythmia. The lack of sleep leads to an increase in the level of stress hormones, such as cortisol, which can damage blood vessels and increase blood pressure. In addition, lack of sleep can contribute to inflammation and impaired regulation of cholesterol levels, which also increases the risk of cardiovascular diseases.

• Metabolism and weight: Lack of sleep violates metabolism, increasing the risk of obesity, type 2 diabetes and other metabolic diseases. The lack of sleep affects hormones that regulate appetite, such as ghrelin (hormone hunger) and leptin (saturation hormone). Lack of sleep increases the level of ghrelin and reduces the level of leptin, which leads to increased feelings of hunger and overeating, especially unhealthy foods with a high sugar and fat content. In addition, lack of sleep reduces sensitivity to insulin, which can lead to the development of type 2 diabetes.

• Endocrine system: Lack of sleep affects the endocrine system, violating the hormonal balance. This can lead to problems with reproductive function, growth and development, as well as other hormonal disorders. For example, lack of sleep can reduce testosterone levels in men and disrupt the menstrual cycle in women.

• Gastrointestinal tract: Lack of sleep can disrupt the work of the gastrointestinal tract, causing digestive problems, such as constipation, diarrhea, bloating and irritated intestines (SPK). The lack of sleep can affect the intestinal microbia, the community of microorganisms living in the intestines, which play an important role in digestion and the immune system.

4. Influence on performance and safety: risks and consequences

Lack of sleep has a negative impact on performance and safety, increasing the risk of accidents and errors at work and in everyday life.

• Performance at work: Lack of sleep reduces productivity at work, leading to a decrease in concentration, memory worsening, errors and reducing motivation. Employees deprived of sleep are less effective, more often miss the work due to illness and experience difficulties in performing complex tasks.

• Safety at work: Lack of sleep increases the risk of accidents at work, especially in professions requiring high concentration and quick reaction, such as driving a car, working with hazardous equipment and aviation. Drivers, devoid of sleep, pose a serious threat to road safety.

• Safety in everyday life: Lack of sleep increases the risk of accidents in everyday life, such as falls, burns and poisoning. People deprived of sleep are less attentive and more prone to errors, which can lead to injuries and damage.

5. External manifestations of lack of sleep: visible signs

Lack of sleep has visible external manifestations that may indicate a lack of sleep.

• Dark circles under the eyes: Lack of sleep leads to the expansion of blood vessels under the eyes, which makes them more noticeable and creates the effect of dark circles.

• Swelling of the eyes: Lack of sleep can cause swelling around the eyes due to the retention of the liquid.

• Pale skin: Lack of sleep can lead to pallor of the skin due to a decrease in blood flow.

• Dry skin: Lack of sleep can cause dry skin due to impaired water balance.

• Wrinkles: Chronic lack of sleep can accelerate the appearance of wrinkles due to a decrease in collagen production.

• Acne: Lack of sleep can contribute to the appearance of acne due to an increase in the level of stress hormones.

6. Long -term consequences of chronic lack of sleep: Risk accumulation

Chronic lack of sleep, which lasts for a long time, can lead to serious long -term health consequences.

• Increase in the risk of chronic diseases: Chronic lack of sleep increases the risk of chronic diseases, such as cardiovascular diseases, type 2 diabetes, obesity, depression, anxiety disorders and some types of cancer.

• Reducing life expectancy: Studies show that chronic lack of sleep can reduce life expectancy.

• Deterioration of the quality of life: Chronic lack of sleep worsens the quality of life, reducing physical and mental performance, a worsening mood and increasing the risk of developing mental disorders.

7. Factors affecting the need for a dream: individual differences

The need for a dream is individual and depends on various factors, such as age, genetics, lifestyle and health status.

• Age: The need for a dream is changing with age. Newborns are required up to 16-18 hours of sleep per day, children-10-12 hours, adolescents-9-10 hours, adults-7-9 hours, older people-7-8 hours.

• Genetics: Genetic factors can affect the need for a dream. Some people are genetically predisposed to sleep less than others.

• Life: Life, such as the regime of the day, physical activity, nutrition and consumption of alcohol and caffeine, can affect the need for a dream.

• Health status: The state of health, such as the presence of chronic diseases or mental disorders, can affect the need for a dream.

8. Diagnostics of lack of sleep: Assessment of symptoms and sleep quality

Diagnosis of lack of sleep includes an assessment of symptoms, quality of sleep and, if necessary, conducting sleep research.

• Symptoms Assessment: The assessment of symptoms of lack of sleep includes the identification of such signs as fatigue, drowsiness, difficulties with concentration, irritability, memory problems and decision -making.

• Sleep quality assessment: The assessment of the quality of sleep includes an analysis of the duration of sleep, the frequency of awakening during sleep, the time of falling asleep and awakening, as well as the presence of symptoms of sleep disorders, such as snoring, apnea sleep and insomnia.

• Sleep research (polysonography): Sleeping, such as polysonography, is carried out in specialized sleep laboratories and allow you to evaluate various sleep parameters, such as brain activity, heart rhythm, breathing and muscle activity.

9. Methods of combating lack of sleep: Improving sleep hygiene

Improving sleep hygiene is one of the main methods of combating lack of sleep.

• Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This will help adjust the inner watches of the body and improve the quality of sleep.

• Creating a comfortable sleeping environment: Provide silence, darkness and coolness in the bedroom. Use a convenient mattress, pillow and blanket.

• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid the use of these substances a few hours before bedtime.

• Avoid heavy food before bedtime: Heavy food can complicate digestion and break the dream. Avoid drinking heavy foods a few hours before bedtime.

• Regular physical exercises: Regular physical exercises can improve sleep quality. However, avoid intensive training immediately before bedtime.

• Relaxation before bedtime: Take the relaxation techniques before bedtime, such as meditation, yoga or warm bath.

• Restriction of the time spent in front of the screen: Avoid using electronic devices such as smartphones, tablets and computers, before bedtime. Blue light emitted by these devices can suppress the production of melatonin, hormone that regulates sleep.

10. Medication treatment of lack of sleep: medical recommendations

Drug treatment of lack of sleep should be considered only if non -drug methods are ineffective and only as prescribed by the doctor.

• Snot -free drugs: Snot -free drugs can help improve sleep, but they have side effects and can cause addiction.

• Antidepressants: Some antidepressants can improve sleep, especially in people suffering from depression and anxious disorders.

• Melatonin: Melatonin is a hormone that regulates sleep. Melatonin preparations can help improve sleep, especially in violation of sleep mode.

11. Lack of sleep in children and adolescents: special consequences

Lack of sleep has a special negative impact on children and adolescents, affecting their growth, development and academic performance.

• Growth and development: The lack of sleep can slow down the growth and development of children and adolescents, since the growth hormone is produced during sleep.

• School performance: A lack of sleep can worsen performance at school, reducing concentration, memory and ability to learn.

• Behavior: The lack of sleep can lead to behavioral problems, such as hyperactivity, impulsiveness and irritability.

• Risk of obesity: The lack of sleep increases the risk of obesity in children and adolescents.

12. Lack of sleep and aging: aggravation of problems

Lack of sleep can aggravate problems associated with aging, such as a decrease in cognitive functions, a deterioration in physical health and an increased risk of falls.

• Reducing cognitive functions: The lack of sleep can accelerate a decrease in cognitive functions, such as memory and attention, in the elderly.

• Deterioration of physical health: The lack of sleep can worsen the physical health of older people, increasing the risk of cardiovascular diseases, type 2 diabetes and other chronic diseases.

• The risk of falls: The lack of sleep increases the risk of falling in the elderly.

13. Lack of sleep and pregnancy: special risks

Lack of sleep during pregnancy can represent special risks for the health of the mother and child.

• Precomports: The lack of sleep can increase the risk of preeclampsia, a serious complication of pregnancy, characterized by high blood pressure and organs damage.

• Gestational diabetes: The lack of sleep can increase the risk of gestational diabetes, diabetes that develops during pregnancy.

• Premature birth: The lack of sleep can increase the risk of premature birth.

• Postpartum depression: The lack of sleep can increase the risk of postpartum depression.

14. lack of sleep and professional activities: specific risks

Some professions are associated with an increased risk of lack of sleep, which may pose a serious threat to security and performance.

• Medical workers: Medical workers, especially doctors and nurses, often work in a shift schedule and lack sleep.

• Drivers of vehicles: Drivers of vehicles, especially truck and taxi drivers, often work for a long time and lack sleep.

• Airproofers: Airproofers work in a shift schedule and require high concentration and quick reaction, which makes them especially vulnerable to the consequences of lack of sleep.

• Law enforcement officers: Law enforcement officers often work in a shift schedule and face a high level of stress, which can lead to lack of sleep.

15. Lack of sleep and sport: impact on the results

Lack of sleep can negatively affect the results of athletes, reducing their physical and mental performance.

• Physical endurance: The lack of sleep reduces the physical endurance of athletes.

• Reaction speed: The lack of sleep slows down the reaction rate of athletes.

• Coordination: The lack of sleep worsens the coordination of athletes.

• Muscle power: The lack of sleep reduces the muscle power of athletes.

16. The connection between lack of sleep and obesity: a vicious circle

There is a vicious circle between lack of sleep and obesity. The lack of sleep violates the hormonal balance that regulates the appetite, which leads to overeating and weight gain. Obesity, in turn, can cause sleep disorders, such as sleep apnea, which exacerbates the problem of lack of sleep.

17. The influence of lack of sleep on the skin: aging and problems

Lack of sleep has a negative effect on the skin, contributing to premature aging and the development of various skin problems.

• Reducing collagen production: The lack of sleep reduces the production of collagen, the protein, which is responsible for the elasticity and elasticity of the skin.

• Inflammation: The lack of sleep is caused by inflammation, which can lead to acne, eczema and other skin problems.

• Dry skin: The lack of sleep can cause dry skin due to impaired water balance.

18. Nutrition and sleep: relationship

Food plays an important role in sleep regulation. Some products and drinks can improve sleep, while others can break it.

• Triptofan: Products containing a tripophane, an amino acid, which is a predecessor of melatonin and serotonin, can improve sleep. Such products include turkey, chicken, fish, nuts and seeds.

• Magnesium: Magnesium is an important mineral that helps to relax muscles and improve sleep. The products rich in magnesium include green leafy vegetables, nuts, seeds and whole grains.

• Calcium: Calcium can also help improve sleep. The products rich in calcium include dairy products, green leafy vegetables and enriched products.

19. Dream and hormones: important balance

Dream plays an important role in the regulation of hormones that control various functions of the body, such as appetite, metabolism, mood and reproductive function.

• Cortisol: The lack of sleep leads to an increase in the level of cortisol, a stress hormone that can negatively affect health.

• Melatonin: Melatonin is a hormone that regulates the dream. The lack of sleep reduces the production of melatonin.

• Grillin and Leptin: The lack of sleep violates the balance of ghrelin (hormone hunger) and leptin (saturation hormone), which can lead to overeating and weight gain.

20. lack of sleep and risk of accident: catastrophic consequences

Lack of sleep significantly increases the risk of traffic accidents (accident). Drivers deprived of sleep demonstrate a reaction comparable to the reaction of drivers who are intoxicated. They are more likely to fall asleep at the wheel, make mistakes and make risky decisions.