By Rochel Leah Itzkowitz, Science and Technology Editor
Although sleep loss is not a formal disorder, it may lead to destructive consequences in overall physical health and performance. Sleep loss pertains to sleeping a shorter duration than the recommended 7 or 8 nightly hours in adults. Studies have proven that sleep deprivation worsens as individuals age, where 18 percent of adults believe they are receiving inadequate sleep.
Few nationally representative surveys portray the sleep patterns of the general population. However, one survey carried out by the National Health Interview Survey (NHIS) asked, “[o]n average, how many hours of sleep do you get a night?” in 1977, 1985, and 1990 surveys. After asking the same question in a 2004 survey, the number of individuals who reported sleeping less than six hours per night increased exponentially over these past decades. About 35 years ago, it was estimated that adults slept 7.7 hours per night on average.
Adolescents, in addition to adults, struggle with insufficient sleep. Based on hormones and sleep-wake cycles, the ideal sleep duration for adolescents is around 9 hours per night. A significant factor in adolescent sleep loss is the inclusion of excessive amounts of television in a child’s routine. A substantial study in Rhode Island of over 3,000 children discovered that only 15 percent recorded sleeping 8.5 hours or more on school nights. Meanwhile, 26 percent of these adolescents reported receiving 6.5 hours or less of sleep on school nights.
A symptom of sleep deprivation is excessive tiredness during the day, a depressed attitude, and a lacking memory. Many studies find that the greater the degree of sleep loss yields more significant adverse health effects. Sleep loss may also result in various health consequences, such as obesity, diabetes, heart attacks, worsening mood and behavior, and even an increased mortality rate.
Various surveys have discovered an inversely related connection between sleep and obesity. If an adult sleeps less than seven hours per night, there is a greater risk of obesity. A 13-year cohort study studied about 500 adults and reported that by age 27, these sleep deprived adults were 7.5 times more susceptible to obtaining a higher body mass index (BMI). These results were found after controlling for possible confounds such as demographics, level of daily exercise, and family history. A different survey investigated two eating-related hormones further to grasp the relationship between sleep deprivation and obesity. They found that sleep deprivation indeed boosts appetite levels. Leptin, a hormone that holds back appetite and is generated from adipose tissue, decreases in the body with sleep insufficiency. Ghrelin, an appetite-stimulating peptide, increases with improper duration of sleep.
Diabetes, or impaired glucose tolerance, also has a clear relationship with insufficient sleep. The Sleep Heart Health cohort study (2005) analyzed adults who slept five hours or less per night versus those who slept 7 to 8 hours. They reported that unlike those who received sufficient sleep, those who sleep 5 hours or less are 2.5 more likely to be diagnosed with diabetes. The same conclusions were discovered by an experimental study where 11 male adults slept for 4 hours during 6 consecutive nights. These researchers noticed that despite a relatively short duration of sleep loss, the volunteers developed impaired glucose tolerance. Their glucose clearance with sleep deprivation was 40% less productive than normal sleep. These consequences disappeared after receiving a standard sleep duration during the following nights.
Irregular sleep may lead to cardiovascular complications such as heart attacks and stroke. Many extensive studies, including the Nurses Health Study, found a modest connection where those with less sleep were only slightly more likely to experience a heart attack. Nevertheless, sleep deprivation can undoubtedly increase blood pressure, impaired glucose tolerance, and sympathetic hyperactivity. With these factors, it is clear that an association exists between insufficient sleep and cardiovascular disorders.
Another possible consequence of sleep deprivation is negative mood and behavioral patterns. A 2005 observational study reported that adults with sleep issues typically experience mental anguish. Many published articles have collected solid evidence regarding the body’s emotional responses to lack of sleep, including increased anxiety levels, and depressive tendencies.
PLOS Biology researchers report that since insufficient sleep is associated with affected social behavior, it can likely lead individuals to behave less generously. Their analyses illustrated that the sleep individuals lose over daylight savings time each year decreases people’s inclination to help those around them. They reported that one U.S. charity organization received 10% fewer donations than a month before and after the time change. In areas of the U.S. that do not experience daylight savings time, the donations to this organization stayed the same.
Neuroscientist Eti Ben Simon of Berkeley University determines, “lack of sleep shapes the social experiences we have and the kinds of societies we live in.” She and her research team wished further to understand the link between insufficient sleep and generosity tendencies. They studied 23 individuals who slept one night and stayed awake for the next night. In both the consequent mornings, the volunteers completed an altruism survey, which analyzed their tendency to assist others in specific situations. To demonstrate, the individuals inserted on a scale from 1 to 5 how probable it was that they would provide a ride to a colleague. The results proved that 80 percent of the volunteers were less likely to help those around them. These scientists also used MRI testing to record the difference in the participants’ brain activity when they were well-rested versus fatigued. They discovered that sleep loss decreased brain activity in locations associated with human empathy.
Ben Simon promotes awareness about the developing issue and its solutions to educate those who struggle with sleep deprivation. She explains the potential reward of treating this issue: “[i]f you think about promoting sleep and letting people get the sleep they need, what an impact that could have on the societies we live in.”
Despite the prevalence in society, many believe that treatment for sleep deprivation is not adequately addressed in the healthcare field. However, it is understood that taking naps under 2 hours and implementing better sleep habits can manage the issua. If an individual cannot avoid long shifts, it is important to follow recommended health tips to remain alert, such as taking wakefulness medications like caffeine. Researchers have found that “catching up on sleep on the weekends, a popular remedy for sleep loss, does not return individuals to baseline functioning.” Evidently, sleep deprivation poses significant physical and emotional health risks for individuals of all ages; with the proper guidance, sleep loss can be treated and managed.
