Sleep Deprivation: Implications, Side effects, Preventative measures

Sleep deprivation: Implications, Side effects, and Preventative measures

Sleep is as essential component of the body as water and food, but most of us do not get sufficient sleep, whether it is choice or involuntary. If you’ve ever turned and tossed all night, you know how you’ll feel the following morning: restless, grumpy, and out of consciousness. But not getting the required 7 – 9 hrs. of sleep per night regularly does more than just make you drowsy and irritated. You may be unaware of the repercussions that sleep deprivation can have on your personal life, memory, mental wellbeing, facial appearance and body weight.

Here are some shocking and worrisome consequences of sleep deprivation:

  1. Serious health problems

Sleep deprivation and prolonged lack of sleep can raise your risk of cardiovascular disease, cardiac arrest, heart failure, strokes, and diabetes. According to some estimates, 90 percent of individuals who suffer from insomnia, a sleep disease characterized by difficulty sleeping and staying asleep, also have above-stated health issues.

Less sleep leads to serious health problems

  1. Skin aging

After some nights of not sleeping, many people feel pale complexion and swollen eyes. However, it has been observed that prolonged lack of sleep can result in dull skin, fine wrinkles, and dark bags under the eyes. When you don’t get enough sleep, your body produces more cortisol which is a stress hormone and can reduce face glow.   Sleep deprivation also causes the body to produce insufficient human growth hormones which help in growth when we are young. It helps grow muscle strength, tighten skin, and improve bone density.

Skin aging

3. Overweight or obesity

The major cause of someone becoming overweight or obese is lack of sleep. Sleep alters the amounts of two enzymes, ghrelin, and leptin, which regulate fullness and hunger. Leptin signals to your mind that you’ve eaten sufficient food. Without enough sleep, your brain decreases leptin and increases ghrelin, a hunger promoter. The variation of these hormones could answer why people have snacks at night or feel hungry late at night. Sleep deprivation can also make you feel too fatigued to work out. Reduced exercise might cause obesity over time since you are not burning enough calories.

Less sleep leads to obesity

  1. Prone to accidents

If you obtain 6 or fewer hours of sleep per night, you are three times more likely to be implicated in a car accident. Night shift employees, professional drivers, business travelers, and anybody else who works extra or for unusual hours are the most exposed. So, If you haven’t had enough sleep, think twice before starting the vehicle.

Sleep deprivation leads to accidents

  1. Impairs Memory

Sleep is essential for learning and memorizing. Sleep deprivation has a negative impact on various mental processes in several different ways. First off, it weakens attentiveness, alertness, focus, reasoning, and analytical thinking. Secondly, distinct sleep cycles play a role in combining memories in the brain during the nighttime. You won’t be able to remember whatever you read, felt, saw, or experienced during the day if you don’t get enough sleep.

  1. Influences Quality of Life

It can make you moody and increase your chances of having disputes with people that will affect your personal relations. Moreover,  when you don’t get enough sleep, you may find it difficult to engage in everyday activities or exercise.

  1. Depression

It is a brain disorder, which is a frequent and significant medical ailment that has a detrimental impact on mood, thinking ability, and behavior. Furthermore, insomnia, the most frequent sleep condition, has the strongest link to depression.

It leads to depression

Here are some of the simplest ways to avoid sleep deprivation:


  • Avoiding coffee after lunchtime or at least a couple of hours before going to bed
  • Going to bed at the same time every night and waking up at the same time every morning, including on non-working days.
  • Spending an hour before bedtime performing comforting tasks such as reading, praying, or having a shower.
  • Spending an hour before bedtime performing comforting tasks such as reading, praying, or having a shower.
  • Avoid the use of mobile phones just before bedtime.
  • Exercising regularly, but not in the evening hours close to bedtime
  • Lowering alcohol consumption.

Also Read- 8 ways to keep your child happy and optimistic about life


During sleep, our brain is incredibly active, performing many critical processes. Sleep is vital to every bodily activity, influencing our cognitive and emotional functioning the following day, our ability to fight sickness, as well as our metabolism and risk of chronic disease. As a result, it is recommended that you should take 7-9 hours of beauty sleep every night.


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