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Milton Bertrand 284 articles

The Downsides of Sleep Deprivation

By Milton Bertrand

You need to be very prudent with your sleep pattern. Sleeping is very important in order to stay healthy. Good sleep strengthens your body and mind. A chronic sleep deprivation can lead to serious health problems.

  • Pre-diabetic state
  • Hunger feeling even if you've already eaten, which can be detrimental to your weight.
  • Harm your brain by stopping new cell production
  • Sleep deprivation is a major contributor to stress hormone
  • Increase your blood pressure and a greater risk of heart disease
  • Chronic diseases like Parkinson’s, Alzheimer’s, multiple sclerosis (MS), gastrointestinal tract disorders, kidney disease, and cancer
  • Early aging by interfering with your growth hormone production. Such hormone is normally released by your pituitary gland during deep sleep and during certain types of exercise during high-intensity interval training.
  • Frequent constipation
  • Early death to any of the downsides mentioned
  • Increase the risk of depression
  • Abnormal behaviors in children

Lack of sleep can alter your gene expression. According to researchers, people who cut sleep from 7.5 to 6.5 hours a night have an increase in the expression of genes associated with inflammation, immune excitability, diabetes, cancer risk, stress                and aggravate chronic pain. Here is a summary of the recommended sleep by the National Sleep Foundation (NSF). Sleep recommendation

  • Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)
  • Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)
  • Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)
  • Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)
  • School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
  • Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
  • Younger adults (18-25): Sleep range is 7-9 hours (new age category)
  • Adults (26-64): Sleep range did not change and remains 7-9 hours
  • Older adults (65+): Sleep range is 7-8 hours (new age category)