The Impact of Insufficient Sleep on Health

Lack of sleep doesn’t just make you feel tired, it can lead to serious health issues. At Pulmo Vista, we’ve seen many patients facing health problems caused by poor sleep. Forgetfulness, stress and weight gain are just a few. Though we don’t fully understand why sleep is so important, we do know that it’s essential for good health. Quality sleep keeps your heart, metabolism and mind in check. Let’s see how missing sleep affects the body.

Why Do We Need Sleep?

• Save Energy

• Rest and Organise Your Brain

• Repair and Recharge Mentally and Physically

Short-Term Effects of Missing Sleep

• Feeling Less Alert

• Forgetting Things

• Mood Swings

• Lethargy

Even a little sleep deprivation can hit you quickly, but the effects get worse if it continues. Here’s what happens when a lack of sleep goes on for too long:

Long-Term Effects of Not Sleeping Enough

1. Feeling Tired and Drained
   Waking up tired or yawning all day could mean you’re not sleeping enough. Constant tiredness is a major sign of sleep deprivation.
   
   

2. Changes in Your Personality
   Lack of sleep makes you irritable, anxious and even short-tempered. Over time, it can lead to serious problems like depression. Research shows people with sleep problems have double the chance of developing depression.
   
   

3. Poor Physical Coordination
   Not enough sleep affects your coordination, increasing the risk of falls and injuries.
   
   

4. Memory Problems
   Sleep helps your brain process and store information. Without enough sleep, you may forget things or have slower reactions and it can even lead to blurry vision. Sleep also helps the brain remove toxins that could lead to diseases like Alzheimer’s.

5. Weakened Immunity
   Sleep is key to a strong immune system. When you’re sleep-deprived, you’re more likely to get sick and take longer to recover.
   
   

6. Physical Changes
   Over time, lack of sleep shows up on your face—dark circles, wrinkles, puffiness and pale skin. Sleep also affects hunger hormones, so you might crave unhealthy food, leading to weight gain.
   
   

7. Higher Risk of Heart Disease
   Not getting enough sleep can raise your blood pressure, which increases the risk of heart disease, arrhythmias, obesity and Type II diabetes.

How Much Sleep Do You Need?

Sleep needs vary by age. Here's a quick guide:

• Adults (18 to 64 years): 7 to 9 hours

• Older adults (65+ years): 7 to 8 hours

• Teenagers: 8 to 10 hours

• Children: 9 to 11 hours

• Toddlers: 11 to 14 hours

• Infants: 12 to 15 hours

• Newborns: 14 to 17 hours

If you're getting less sleep than you need, it can lead to health issues.

How to Prioritise Sleep?

In today’s busy world, sleep often takes a backseat, but its health effects are hard to ignore. Start by going to bed 15 to 20 minutes earlier each night and gradually work your way to a full night’s sleep.

Sleep hygiene includes things like turning off screens, avoiding gadgets and calming your mind before bed. Having a routine can help you sleep better. Avoid staying up too late or engaging in activities like drinking alcohol or using gadgets that interfere with sleep.

When to Seek Help?

If you struggle to sleep, wake up feeling exhausted or snore a lot, it might be time to see a sleep specialist. They can help identify sleep disorders and suggest ways to improve your sleep quality.

Health Risks Linked to Poor Sleep

Health Problem	Risk Increase Due to Lack of Sleep
Colon Cancer	36%
Type II Diabetes	3 times higher risk
Heart Disease	48%
Catching a Cold	3 times more likely
Falling Asleep at the Wheel	1 in 25
Obesity	50%
Dementia	33%
Brain Aging	3 to 5 years faster

Sleep is more than just rest; it’s essential for your overall health. By making sleep a priority, you’re helping your mind, body and future.