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How Does Sleep Deprivation Affect The Body?

Is something, or are some things keeping you up? Maybe you’ve had a lot of coffee than you normally do, or maybe you are having insomnia for some reason. If you are not getting the recommended hours of sleep a day, you won’t just feel tired, cranky, and moody the next day. Sleep deprivation has other effects too.


Sleep is an important part of everyday life. It is just as important as eating. The body won’t last for too long if left without sleep. In other words, it is crucial. But it isn’t just the hours of sleep that you get that should be paid attention to. It’s also the quality of it. Other than making the brain hazy, sleep deprivation can adversely affect other parts of the body as well.


The brain is a part of a bigger system called the Central Nervous System. Brain cells travel and function within it. A deprivation in sleep can cause fatigue in the brain.

During sleep, pathways form between nerve cells (neurons) in your brain that help you remember new information you’ve learned. Sleep deprivation leaves your brain exhausted, so it can’t perform its duties as well.

You may also find it more difficult to concentrate or learn new things. The signals your body send may also be delayed, decreasing your coordination and increasing your risk for accidents.




Your immune system functions to protect the body from foreign invaders, especially pathogenic ones. It also works to fight such intruders.

While you sleep, your immune system produces protective, infection-fighting substances like cytokines. It uses these substances to combat foreign invaders such as bacteria and viruses.

Cytokines also help you sleep, giving your immune system more energy to defend your body against illness.

Sleep deprivation prevents your immune system from building up its forces. If you don’t get enough sleep, your body may not be able to fend off invaders, and it may also take you longer to recover from illness.



Sleep deprivation also negatively affects the respiratory system.

The relationship between sleep and the respiratory system goes both ways. A nighttime breathing disorder called obstructive sleep apnea (OSA) can interrupt your sleep and lower the quality.

As you wake up throughout the night, this can cause sleep deprivation, which leaves you more vulnerable to respiratory infections like the common cold and flu. Sleep deprivation can also make existing respiratory diseases worse, such as chronic lung illness.



Probably the most common thing we heard about sleep deprivation other than it having an adverse effect on the brain, is that it can cause overweight and obesity.

Along with eating too much and not exercising, sleep deprivation is another risk factor for becoming overweight and obese. Sleep affects the levels of two hormones, leptin and ghrelin, which control feelings of hunger and fullness.


Sleep deprivation also prompts your body to release higher levels of insulin after you eat. Insulin controls your blood sugar level. Higher insulin levels promote fat storage and increase your risk for type 2 diabetes.



Sleep affects your blood’s sugar levels, pressure, and the cardiovascular system’s inflammation levels.

Sleep affects processes that keep your heart and blood vessels healthy, including your blood sugar, blood pressure, and inflammation levels. It also plays a vital role in your body’s ability to heal and repair the blood vessels and heart.

People who don’t sleep enough are more likely to get cardiovascular disease. One analysis linked insomnia to an increased risk of heart attack and stroke.



Your endocrine system is the one responsible for producing hormones. Hormones are the ones that regulate physical, chemical, sexual, and growth processes in the body.

Hormone production is dependent on your sleep. For testosterone production, you need at least three hours of uninterrupted sleep, which is about the time of your first REM episode. Waking up throughout the night could affect hormone production.

This interruption can also affect growth hormone production, especially in children and adolescents. These hormones help build muscle mass and repair cells and tissues.

The pituitary gland releases growth hormones continuously, but sleep and exercise also help induce the release of this hormone.



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How Important Is Sleep To Children?

Kids do get sleep. In fact, babies sleep almost all the time. While adults need the recommended 7-9 hours of sleep a day, babies need 2/3 of the day sleeping.

As children grow older, the amount of sleep they need varies:

  • toddlers: 11 to 14 hours
  • preschoolers: 10 to 13 hours
  • school-aged children: 9 to 12 hours
  • teens: 8 to 10 hours


Children need to have good quality and quantity of sleep simply because they are growing. And sleep helps support their growth stage. A lot of things can happen during the growth stage. They will need all the help they can get for optimum growth. And sleep is one of them.


Deep sleep stimulates growth, especially in babies.




Even at a young stage, sleep protects children from cardiovascular harm due to cholesterol and stress hormones.




Children, including babies, can actually go overboard with food as well, especially if parents mistook their babies’ cry as hunger. But getting enough sleep can counter this.

That’s key, because the sleep-weight connection seems to snowball. When we’ve eaten enough to be satisfied, our fat cells create the hormone leptin, which signals us to stop eating. Sleep deprivation may impact this hormone, so kids keep right on eating. “Over time, kids who don’t get enough sleep are more likely to be obese,” says Dorit Koren, M.D., a pediatric endocrinologist and sleep researcher at the University of Chicago.

Worn-out kids also eat differently than those who are well rested. “Research has shown that children, like adults, crave higher-fat or higher-carb foods when they’re tired,” Dr. Koren says. “Tired children also tend to be more sedentary, so they burn fewer calories.”



Another great thing about sleep is that it can combat pathogenic microorganisms. The body produces cytokines that are responsible for fighting germs. They are also the ones that make us feel drowsy whenever we are sick, telling us that we need to rest.




If there is anything that kids run out of, it would be their attention. More than patience, children easily lose attention.

…tired kids can be impulsive and distracted even though they don’t have ADHD.




Like healthy and nutritious foods, children need good sleep as well. Good sleep especially deep sleep helps support their growth, learning, and overall health.


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Sleep: What You Need To Know

Mankind has never been busier before than they are now. Today is all about hustling. And it is becoming a norm. At work, there are a lot of things that need to be done in a short period of time. The same goes at home. Getting sleep is almost a luxury. Time ticks so fast that often times we have a hard time getting a hold of it. But if you don’t know it yet, sleep is a vital part of life.


Sleep, more specifically enough sleep and good quality sleep, is crucial so you could work efficiently and safely. Not getting enough of it can lead to many problems.

According to the NSF, these are some of the ramifications of sleep problems:

  • Decreased alertness and attentiveness
  • Increased irritability and relationship difficulties
  • Decreased concentration and judgment
  • Decreased performance and productivity
  • Increased risk of accidents



Sleep deprivation can cause lessen work efficiency and competence. It can also affect relationships. And most of all, it can get you in an unwanted accident. So if you want to be at the top of your game, all you might be missing is a good night’s sleep. Safety is crucial as well. Getting enough sleep will prevent road accidents from taking place.


The recommended hours of sleep is at 7-9 hours a day. But for some people who aren’t getting enough sleep lately, the numbers may change. To determine it yourself, you can do a simple test.

The amount of sleep needed varies with each individual. The NSF suggests a simple experiment to determine your optimum amount of sleep. You need a week or so to determine it, so you should be able to go to sleep when you’re tired and wake up naturally with no alarm clock. Taking a vacation or planning to have someone to help with your children is necessary to do this test.

Simply go to bed when you feel tired, and get up when you feel ready — don’t set an alarm clock. For a few days, you might be sleeping more if you’ve been deprived of sleep. But once you catch up, your body will tell you just how many hours you need to restore yourself each night. Once you’ve learned this important fact about yourself, you can adjust your schedule accordingly.



Napping is also a good way of resting. In fact, it can be great.

According to the NSF, a 15- to 20-minute nap can be very beneficial. It can help your alertness and memory, and reduce feelings of fatigue. Napping is a good way for exhausted parents to take the edge off their tiredness. But remember, in the long term a nap is not a substitute for a good night’s sleep.

If you’re unable to get a good night’s sleep, you need to get help for safety’s sake. If attending to small children is causing sleep loss that affects your daily functioning, work out a sleep schedule with your partner, enlist the help of a relative, or pay a child-care provider to help you get more sleep. If insomnia or another sleep disorder is the issue, you may need to see a specialist.



But for those who are suffering from sleep disorders, there are available treatments you can discuss with your doctor.

There are successful treatments for sleep disorders, so you don’t have to suffer in silence if you’re not getting enough sleep. Talk with your doctor about your symptoms so he can refer you to a sleep disorders specialist. You’ll have an initial consultation and will probably spend a night or two at the specialist’s clinic to evaluate your sleep problems. You’ll likely be given a polysomnogram, a painless and unobtrusive test that monitors brain waves, muscle activity, heartbeat, and more. After your condition is evaluated, the specialist can give you the appropriate treatment.



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However, as you get older you require less deep sleep.


  • memories are consolidated
  • learning and emotions process
  • physical recovery occurs
  • blood sugar levels and metabolism balance out
  • the immune system is energized
  • the brain detoxifies








Although sleep scientists believe that light sleep is good for you, there is no minimum to strive for. Light sleep is usually the default stage, one that is nearly impossible to avoid if you are asleep at all.

Too much overall sleep on a regular basis, however, is linked to obesity, depression, pain, heart disease, and even increased risk of death.



Babies and kids need more sleep than adults do.

Babies and children need more sleep than adults. Babies need the most, spending about 16 of every 24 hours asleep. Approximately 50 percent of their slumber is spent in the REM stage, while the other 50 percent is divided between stages 1 through 4 and NREM sleep that cycles between light and deep.


  • toddlers: 11 to 14 hours
  • preschoolers: 10 to 13 hours
  • school-aged children: 9 to 12 hours
  • teens: 8 to 10 hours



Sleep should make you feel rejuvenated the next day. If you don’t feel like you are and instead feel tired, you might not be getting the recommended number of hours of sleep per day as well as its sub-stages.

According to the American Sleep Apnea Association, you should feel fresh and alert when you wake up, but many people don’t.

If you’re sleeping for 7 to 9 hours each night, but only 10 percent of that is deep sleep, you’re not getting the 90 minutes you need and might still be tired each day. A sleep study may help you figure out what is going on.

There are a number of possible causes that you might want to discuss with a doctor, including:

  • general sleep disorder
  • obstructive sleep apnea
  • not getting enough sleep
  • getting too much sleep
  • other health conditions that cause fatigue



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What’s Causing You To Snore?















Not having head elevation while sleeping is also a factor.




The current condition of your nasal passages is another one.

Another very popular one is the structure of your entire nasal cavity. Deviated septums, nasal polyps and enlarged tonsils could be the cause of your snoring.



Sometimes, for you to find out, the way you snore could tell you why. You may need your partner to observe you while you are sleeping. Or, you can go ahead and record yourself in a video.

How you snore could also be telling of why you snore. If you snore with your mouth closed, you could be snoring because of a problem with your tongue. While if you snore with your mouth open, a problem with your throat could be the cause of your snoring.

Identifying why you snore is very key in figuring out how to make it stop.



Finding out your body weight, sleeping practices, and the way you snore can be the key to finding a solution on how to stop it. Unless the cause is a medical condition, then the best thing to do is go to the doctor. If not, all that’s needed is some observations.


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How To Address Snoring Naturally







Drop the excess weight.




Switch to other sleeping positions.




Reduce alcohol consumption and cigarette smoking.




Increase water intake.

Staying hydrated is always a good idea, particularly for snorers. Dehydration leads to mucus forming in your nose which could make you snore. Drinking about 3.7 liters of water for men, and about 2.7 liters of water for women is highly recommended.



Try a humidifier.

While dry air might not be the main cause of your snoring, it can certainly aggravate it. So get a couple of humidifiers to keep the air in your room nice and moist. The added moisture in the air will help lubricate your throat. Making it easier for air to flow in and out without causing any noisy vibrations.



Avoid inflammation from food.

Dairy and gluten products are well-known culprits for causing tissues in your nose and throat to become inflamed. You don’t have to completely cut out that yummy glass of chocolate milk you have every day. Pick out some days where you have some plain tea instead and don’t have it too soon before bed.



Inhale some steam, but not from a boiling pot of water.

Use a facial steam bowl to open up your airways just before you go to bed. This comes in especially handy if a stuffy nose from a cold or allergies is the cause of your snoring. First, fill a large bowl with hot water. Next, drop your head over it. Get close enough for the steam to do its job but not too close so you don’t get burned. Drape a towel over your head to lock in the moisture. Taking a warm bath or a hot shower also has the same effects.



Don’t sleep flat on your back.

If sleeping on your side instead of your back doesn’t stop your snoring, you might need to prop up your head a little bit. This will ease breathing and open up your airways. Using a pillow or two should do the trick. You could also slightly the front of your bed by a couple of inches.



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Most Prevalent Sleep Disturbances





Snoring. Snoring happens when your air passages get narrow.
















Sleep paralysis. As the name suggests, the body gets paralyzed but only temporarily when waking up or falling asleep.

Imagine waking up in the middle the night without being able to move or speak. Known to occur both when falling asleep and upon waking, sleep paralysis is the inability to move or speak even if you feel wide awake. A session usually lasts around one to two minutes and can be quite frightening for those who’ve experienced it.



Sleepwalking. Ever seen those movies where someone who’s asleep suddenly gets up and starts walking? That is actually true. But it happens more in children than in adults.

Sleepwalking is when a person walks around or performs other complex behavior while sleeping. The activity is much more common in children than adults and more likely to happen if the person is sleep deprived. The sleepwalker will most likely not even remember what happened and remains in deep sleep during the entire episode.



Also called Willis-Ekbom Disease, Restless Leg Syndrome is a condition where there is an uneasy feeling in the legs and an extreme drive to move them.

Sometimes described as “pins and needles”, Restless Legs Syndrome creates a hopeless situation when you’re also trying to fall asleep at the same time. It affects up to 10% of the adult population and is more common among middle-aged women. In most cases, no cause is known to affect RLS, but it’s suspected that genes do play a role and that RLS is hereditary.



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Get Yourself A Better Sleep By Following These Tips





Shut off the noise.




Have some aromatherapy.




Be cool. Literally.








Make the room darker earlier.




Say no to chocolate. They can be like coffee.









Reasons Why Being A Night Person Is Not Good For Your Health

Many things can keep us up at night. It can be work that you took home as an assignment because your boss insists on having it done by morning. It can also be insomnia or a medical condition like anxiety. It can also be that you are doing a movie marathon on Netflix. Or maybe, you just like to be up at night and not during daylight. Whichever it is, it’s nowhere near good. This is so because studies have shown that the relationship with improper sleep-wake cycle and health issues are direct.


You’ll be at risk for higher blood pressure. You don’t have it in the family. You eat healthy meals. Therefore don’t let being a night owl break the chain.

In a 2013 study in the journal Chronobiology International, researchers found that “evening types” were  than “morning types” to have , even after they controlled for participants’ total amount of sleep and sleep quality.



You’ll have less time for exercise. Sleep is important. So is exercise. Don’t lose both.

Self-described night owls  than people who consider themselves early birds, according to a 2014 research abstract in the journal Sleep; they also report having more difficulty finding time to exercise and maintaining a regular exercise schedule.



You’re more likely to gain weight. Unless you want that, then this probably won’t be a problem.

Some experts believe that  disrupts the body’s natural overnight fasting period, which can interfere with its ability to burn fat. Night owls also happen to  per day than early birds, according to a 2011 study in the journal Obesity–248 more, on average–perhaps because willpower is lower when you’re tired and we  late at night.



You’re more at risk for diabetes type 2.

In one 2015 study, published in the Journal of Clinical Endocrinology & Metabolism, men with evening chronotypes were more likely to have  (a condition in which the body loses muscle mass), compared to men with morning chronotypes.

Female night owls, compared with their early bird counterparts, tended to have more belly fat and a greater risk of metabolic syndrome—a cluster of conditions (like high blood pressure, , and high cholesterol) that increase a person’s risk for heart disease and diabetes.



Night sleep can also make it harder to manage.

For those who do go on to develop diabetes, being a night owl can make the condition more difficult to manage. A 2013 study in Diabetes Care found that, for people with type 2 diabetes, having a later bedtime is associated with —even after researchers controlled for total sleep duration.



Unless you don’t have a job, you won’t get a decent sleep.

Speaking of the amount of sleep you get: Night owls also tend to get less overall than those who are early-to-bed, early-to-rise. “If you can’t fall asleep until 2 or 3 in the morning and you have to be at work at 9, you’re not going to be able to get as much good-quality sleep as you really should,” says Dr. Varga.



We all make big decisions. But taking a risk is a different thing.

Staying up late and sleeping in every morning is also associated with a , according to a 2014 study in Evolutionary Psychology. While men in the study took more financial risks than women overall, women who were self-described night owls were more daring than those who were early birds.


All these should be enough reasons to get to be more productive during daytime than at night time. Sleep is an important part of life and should be taken seriously. So should you have problems that could prevent you from having a good sleep like snoring, consider checking this site. This link can guide you as well.

Science Approved Ways To Fall Asleep Easier

Sleep is a crucial form of rest for the whole body. Everyone needs it. But sometimes, not everyone gets it. Other than staying up for long purposely because of work or other activities, one can’t go to sleep simply because he or she has insomnia. Insomnia can be caused by a number of factors. The most commons ones are medications or medical conditions that disturb the sleep cycle. But if you’re not under any of these, then what’s been keeping you up may be anxiety.




Anxiety makes you too aware of your surroundings. Which makes sense. The unease, worry or fear can sometimes keep you up more than caffeine ever could. If you are having a hard time relaxing, these evidence-based ways to fall asleep easier can help you.


Compel yourself to stay awake.




Get your hands and brain working by doing something for 10 minutes.

“This is a stimulus control theory,” says Meltzer. “Everything in life has a stimulus value, even your bed,” meaning your body should recognize that lying in bed means it’s time to go to sleep. To give your bed that value, the only things you should be doing in it are sleep and sex, she explains. “Getting out of bed if you can’t sleep is the hardest one to do, but it’s so important. If you’re spending 10 hours in bed, but only sleeping six, that’s really bad. Your bed becomes a place for thinking, worrying, watching TV, and not for sleeping.”



Keep your clock away. But why?




Cool body temperature helps you fall asleep faster.


“The secret is cool, dark, comfortable bedrooms,” says Meltzer. “Darkness cues the brain to make melatonin, which tells your interior clock that it’s time to sleep. Melatonin cools your internal body temperature, which reaches its lowest point between 2 and 4 a.m.”



Taking a warm shower before going to bed can help as well. But wasn’t it that cool body temperature is what helps you to fall asleep faster? Yes. When you take a warm shower, you don’t stay warm after it.




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