Sleep is a topic greatly discussed by people of diverse backgrounds every day. Of all the topics discussed, sleep deprivation happens to top the list. To be honest; thousands of people suffer from sleep deprivation.
Therefore, this article seeks to offer readers insights on how the lack of sleep can affect productivity and health. Remember, every single fact is backed by research this rendering the piece one of a kind.
How sleep deprivation affects hormone production
It is a common belief that the loss of sleep causes an imbalance in the production of insulin, androgens, cortisol, and growth hormones.
Insulin and sleep deprivation
Insulin is relatively unaffected by sleep deprivation. However, investigations show that there is a decrease in insulin sensitivity, especially in the liver and fat cells. 90 minutes of sleep loss, to say the least contributes to such a reduction.
People suffering from the same are at a risk of developing type II diabetes. The good news, however, is that these effects can be reversed with sufficient sleep.
Testosterone and Androgens
Testosterone, the male growth hormone is affected by sleep deprivation. 15 hours of insomnia are all you need to experience a reduction in testosterone production. For your information, the hormone’s production decreases by over 10%. Fortunately, sufficient sleep reverses the effects caused by poor sleeping tendencies.
I am surprised that the growth hormone actually appears in this list. To put your mind in the right perspective, the growth hormone gets released shortly after falling asleep. To be blunt; young people enjoy a daily secretion of about 50%.
So, what happens when you cannot sleep? Sleep deprivation from multiple nights suppresses the growth hormone to unprecedented levels. However, the growth hormone levels can increase with improved sleep patterns especially during the day.
Remember, sleep is the only solution to such a predicament.
The Cortisol Hormone
Cortisol is an angelic hormone that forces you to sleep when you have to and wake up when it is time to get up and work. This incredible hormone can at times become disastrous and I will tell you why.
The Cortisol hormone has anti-inflammatory and fat burning properties. Thus, increased production of cortisol catabolizes muscle tissue. Such effects can be catastrophic which is why you need to rest more often.
Sleep Loss and Physical Activity
Cardiovascular endurance and sprint performance get impaired with increased sleep deprivation. As studies show, people suffering from acute sleep deprivation cannot perform at optimum not unless they take a cup of coffee.
That said, it is more than evident that sleep deprivation hinders body coordination. Recall, the effects of sleep deprivation show up after many nights of unrest.
How Sleep Deprivation affects Body Composition
Many people suggest that sleep loss induces hunger. However, that is not always the case given that body weight remains relatively the same whether you have slept or stayed awake the whole night.
Anyhow, sleep deprivation causes fat loss and prevents weight gain. You, in adverse scenarios, experience a spike in orexin production, the hormone in-charge-of stimulating hunger.
There is no clear and definitive answer to sleep deprivation and metabolism. According to studies, scientists cannot exactly say whether sleep deprivation affects metabolism given that some subjects showcase a reduction in metabolism after many days of sleepless nights while other tests show no change at all.
However, chronic sleep deprivation in rats causes increased food intake hence metabolism. Weight loss becomes quite significant too.
Sleep deprivation has no direct effect on metabolism. Anyhow, the condition might indirectly affect your metabolism through a reduction in physical activity.
Why You Must Enhance the Quality of Your Sleep
It will be unwise for us to talk about sleep deprivation without telling you how you can go around the issue.
When do you take your Meal?
Food intake plays a significant role in sleep and sleep deprivation. Recall, a good meal always influences your circadian rhythm. For example, jet lag is only avoidable if you consume a breakfast rich in protein.
Doing the same once you reach your destination keeps you going even after a long journey. Carbohydrates can also help feel you more relaxed.
Over Exposure to Light
Light can help in sleep regulation. Bright lights substituted with dark lights always aid in sleep-cycle regulation. These different light intensities work together to alter your circadian rhythm.
Thus, you get to enjoy a deep, restful sleep after dimming your lights. Too much light, on the other hand, leaves your mind active meaning you barely find sleep.
Melatonin, an anti-insomnia supplement tends to target your quality of sleep. This substance works like magic by reducing the time it takes for you to fall asleep. Apart from melatonin, you can use lavender and l-theanine to promote better rest
- Insomnia can decrease insulin sensitivity. However, enough sleep reverses these effects.
- The lack of sleep also has an adverse effect on testosterone production. Getting enough sleep, however, restores testosterone levels in your body.
- General body performance may or may not be altered by sleep deprivation.
- Sleep deprivation and weight gain are indirectly proportional.
- Your body composition changes when you do not sleep as you should.
- Your feeding cycle also helps curb sleep deprivation. A breakfast full of protein and supper filled with carbohydrates always leads to a deep, restful slumber.
- You must, for you to enjoy a super sleeping cycle have to brighten the lights during the day and dim them shortly before you go to bed.
- Melatonin, lavender, and theanine can help improve the quality of your sleep.