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15 Hair-Raising Consequences of Sleep Deprivation

15 Hair-Raising Consequences of Sleep Deprivation

We live in a time when sleep is just a substitute of coffee for people who have too much free time on their hands. We all try to squeeze as many things into our daily schedule as possible. Theoretically, we all know that we need more sleep, but there are so many matters that require our urgent presence. But it turns out that we might be doing ourselves a grave disservice.

It’s time to face the cold and cruel reality and recognize sleep deprivation as the archenemy of our well-being. Raise your pillows! This is your wake-up call (pun so absolutely intended).

Let’s take a look at what will happen if you neglect your sleep:

1. You will be ugly.

Shocking, isn’t it?! Well, not really. I can bet that you’ve never heard anyone complimenting your swollen eyelids, pale skin and droopy corners of the mouth. And that’s precisely what scientists from Karolinska Institute in Stockholm have confirmed in their study titled Cues of Fatigue: Effects of Sleep Deprivation on Facial Appearance.

Ten participants of the study were kept awake for 31 hours. Subsequently, their before and after pictures were assessed by 40 observers. The verdict was, of course, unanimous. All of the participants were perceived as less health, sadder, and more fatigued after the 31-hour period of sleeplessness.

2. You will be drunk.

You might not be literally drunk, but it has been estimated that “17 hours of sustained wakefulness was equivalent to driving with a blood alcohol content of 0.05%.” (Drowsy Driving Prevention by Siobhan Kuhar, MD, PhD, DABSM).

Sleepiness has comparable impact on our mind to alcohol (minus fun factor of course)–it decreases awareness, impairs judgment and slows reaction time.

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Sleep deprivation makes you drunk

    3. You will be less innovative.

    Are you planning to create a next big thing in the likes of Twitter or Facebook? There is a slim chance that you’ll succeed while suffering from sleep deprivation.

    Research conducted on a military personnel who were kept awake for two days revealed significantly reduced ability to come up with ideas about given topics [May, J., Kline, P. (1987) Measuring the effects on cognitive abilities of sleep loss during continuous operations. British Journal of Psychology].

    4. Your resting blood pressure will increase.

    There is a growing body of research confirming that sleep deprivation leads to increased blood pressure (Fujikawa et al., 2009). What’s more, for people with hypertension as little as even half a night of sleep can lead to the same result (Lusardi et al., 1996).

    5. You will be dumber.

    I think that we all have experienced it at some point in our lives–even small amounts of sleeplessness affect our cognitive functions.

    study conducted in 2004 showed that those deprived of sleep for 24 hours have trouble remembering, and difficulty concentrating. So say goodbye to proper reasoning and your problem-solving skills! What’s more, even one night of sleep loss will reduce your ability to distinguish between relevant and irrelevant information.

    6. You will get sick.

    During sleep, the immune system produces cytokines–proteins which combat various types of viruses. Their number increases when your body needs protection from bacteria.

    Sleep deprivation means that we are more prone to disease and virus attacks as the level of cytokines drop (Susan Zafarlotfi, PhD, clinical director, Institute for Sleep and Wake Disorders, Hackensack University Medical Center, N.J.).

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    You will get sick

      7. You will look old.

      That’s right. You can spend all you want on magical beauty products but it won’t help you if you’re sleep deprived.

      Why?

      Stress increases the production of a hormone called cortisol, which increases sebum secretion and contributes to the attacks of acne. Sleep plays a key role in the process of skin regeneration. While you sleep, stress hormones return to normal levels and give cells time to repair and regenerate.

      The study included premenopausal women, aged 30-49 years, half of whom were classified as having poor quality sleep. Several tests have confirmed that the dermal tissue of sleep deprived women have twice as many internal indicators of aging, such as wrinkles, blemishes, low level of firmness and elasticity (Effects of Sleep Quality on Skin Aging and Function, University Hospitals Case Medical Center)

      8. You will kill your sex drive.

      If your libido drops, it is possible that you are not getting enough sleep. Fatigue, depleted energy and increased tension are usual culprits. But for men with sleep apnea another factor comes into play.

      A study published in 2002 (Lavie, P. Journal of Clinical Endocrinology & Metabolism; vol 87: pp 3394-3398.) suggests that men suffering from this condition have abnormally low levels of testosterone.

      How to kill your libido

        9. You will get fat.

        I know it’s a bit depressing, but it turns out that losing sleep can make you gain weight.

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        The fact that people who sleep more are less likely to be overweight has been confirmed by many studies (Stephanie M. Greer, Andrea N. Goldstein, Matthew P. Walker. The impact of sleep deprivation on food desire in the human brain. Nature Communications, 2013; 4 DOI: 10.1038/ncomms3259). Research has shown that people who sleep less than four hours a day are more likely to be obese by an average of 73% than the ones who sleep normally.

        Why is that?

        Hormones. Those pesky hormones! Hunger signals in the brain are controlled by ghrelin and leptin. Ghrelin sends a signal to the brain that it’s time to eat. On the other hand, leptin, a hormone produced in adipose tissue, reduces appetite and causes the feeling of satiety. When we are tired, the level of ghrelin in our bloodstream increases while the level of leptin decreases.

        10. You will feel cold.

        Make sure you have your jumper handy. Sleep deprivation slows down your metabolism, which in turn lowers your body temperature (M Suzanne Stevens, MD, Assistant Clinical Professor, Department of Neurology, Medical and Laboratory Director of Sleep Medicine Clinic, University of Kansas: Normal Sleep, Sleep Physiology, and Sleep Deprivation).

        11. You will get depressed.

        According to statistics, patients with sleep problems are more likely to develop a wide array of mood disorders. Take your pick: Irritability? Check. Mood swings? Check. Anxiety? Double check!

        What’s more, the risk of depression among sleep deprived patients is four times higher than among healthy subjects. If the period of insomnia lasts long enough, it can even lead to suicidal thoughts (National Sleep Foundation: “Teens and Sleep,” “ABCs of ZZZZs — When you Can’t Sleep,” “2005 Adult Sleep Habits and Styles.”).

        12. You will damage your bones.

        Ok, I admit, it might be a little bit far-fetched. So far it’s been proven true among rats. In a 2012 study, researchers found changes to bone mineral density and bone marrow in these little creatures after they were kept awake for 72 days. It’s speculated that the inability to repair bone damage while being sleep deprived might be also true for us (Everson CA, Folley AE, Toth JM., Chronically inadequate sleep results in abnormal bone formation and abnormal bone marrow in rats).

        13. You will be clumsy.

        Don’t even think about showing your friends cool butterfly knife tricks after a night without proper shut-eye. According to Clete Kushida, M.D., Ph.D., director of Stanford University Center for Human Sleep Research, lack of sleep compromises our balance and depth perception, as well as dulls our reflexes. In other words, it’s bad for our  motor skills.

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        14. You will be overly emotional.

        Does the picture of this puppy brings tears to your eyes? Then get a grip on yourself, or on the pillow since it turns out that lack of sleep makes us emotionally volatile.

        One of the studies conducted among 26 participants has showed a 60% rise in the amygdala activity (compared to well-rested volunteers), which is responsible for processing fear and anxiety (Seung-Schik Yoo, Ninad Gujar, Peter Hu, Ferenc A. Jolesz and Matthew P. Walker, The human emotional brain without sleep — a prefrontal amygdala disconnect).

        You will be overly emotional

          15. You will live shorter.

          Numerous studies report that sleep deprivation causes increase in mortality even after adjusting for other medical conditions that affect sleep and death rates, such as obesity, alcohol and depression, as well as for age, race, education and body mass index.

          A 2010 study established that men who slept for less than six hours a night were four times more likely to die over a 14-year period (The Pennsylvania State University College of Medicine, Insomnia with Short Sleep Duration and Mortality).

          Time for a new resolution

          I don’t know how about you, but I solemnly swear that I’ll at least try to sleep more. It’s worth it.

          Need help? Here are some great tips to get some quality shut-eye.

          Have you noticed any of these symptoms in yourself or maybe have some interesting story to share as a warning? Let us know in the comments.

          Featured photo credit: clock black church/Dan Shirley (Fishmonk) via rgbstock.com

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          Last Updated on January 24, 2020

          10 Good Habits To Have in Life To Be More Successful

          10 Good Habits To Have in Life To Be More Successful

          Habits are behaviors and patterns that you showcase by default. They enable you to carry out crucial activities like taking a shower, brushing your teeth, getting prepared for work.

          Interestingly, you follow this routine every day without considering them. Your unconscious habits create room for your brain to perform more advanced activities like problem-solving and choosing what book to read.

          Everyone has habits, and several of those habits are activated every day. I would classify them into three groups:

          • The first category includes the habits that you hardly notice as they have become a major part of your life- such as brushing teeth or wearing clothes.
          • The second category comprises good habits to have to be more successful-like eating healthily, exercising your body and reading books.
          • The last group consists of those habits that are harmful-like procrastinating, smoking or overeating.

          Habits are fundamental to becoming successful in life — or probably ending up a failure. Yet, as significant as habits are, some lack the knowledge of their capabilities.

          Habits are default activities that you engage in without giving an afterthought. They are automatic behavioral or mental activities. They help you carry out some actions without exerting too much energy. They simplify your life.

          Several people aspire to break bad habits. For instance, some people diet to stop overeating. They exercise to reduce obesity. Habits can hinder or impact your performance and productivity.

          That’s why I would share 10 good habits to have to be more successful in life.

          1. Begin Your Day with Meditation

          I recommend mindful meditation early in the morning. This practice helps you to be in the present moment. Consequently, it enables you to be mindful of challenging situations during the day.

          Different stressors may trigger as you go through the day; meditation helps you to remain calm before taking on the challenges.

          Personally, it helps me to devise strategies and think about ideas. Meditation is a good habit to have if you want to be connected to what’s significant in your life.

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          2. Be Grateful for What You Have

          Sometimes, you waste time thinking of what’s not enough. You become immersed in those daunting challenges. However, challenges justify the presence of hope. When you have life, you have expectations. You will be free from challenges when you are six feet under. The only strategy you have to stop focusing on your problems is to focus on what you have.

          Gratitude is a time-tested pathway to success, health, and happiness. It redirects your focus to what you have from what you lack. Here’s what James Clear does every day,[1]

          “I say one thing I’m grateful for each day when I sit down to eat dinner.”

          3. Smile

          Can you pause and smile before you continue reading this?

          Now here is what just happened based on research conducted by the Association for Psychological Science; you set a pace for living a happier life when you smile. A genuine smile or what’s called a Duchenne smile is a good habit to have if you want to find spiritual, emotional and mental peace of mind.[2]

          Smiling induces the release of molecules that function towards fighting stress. The physiological state of your body determines the state of your mind. When you slouch or frown, your mind takes cues relating to unhappiness and depression. But, once you adjust yourself by putting up a smile, you begin to feel a new level of excitement and vibrancy.

          Can you smile again?

          4. Start Your Day with a Healthy Breakfast

          Starting your day with a healthy breakfast is a good habit to have and forms a crucial part of your life. Nevertheless, about 31 million Americans skip their breakfast each day.[3]

          If you are fed up hearing that breakfast is a crucial component of your day, you are only fighting the truth. If you want to become more successful, you need to ‘break your fast’ with healthy foods every morning.

          This habit is not difficult to form if you usually rush out the door every single morning. You can wake up earlier to fix yourself a meal so you don’t break down during the day.

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          Get inspired by these 20 Healthy Breakfast Choices That Will Save You Time.

          5. Exercise Daily

          One of the good habits to have is to exercise your body and muscles every day. You don’t have to run a marathon or lift a weight. You only need to engage in less strenuous activities that oxygenate your blood and inject endorphins in your body.

          Jack Dorsey, the CEO of Twitter, classified exercise as a good habit to maximize his already jam-packed schedule.[4] He said,

          ‘I wake up by 5, meditate for 30 minutes, seven-minute workout times three, make coffee, and check-in.’

          He said on Product Hunt that he follows this routine every day as it gives him a steady-state that empowers him to be more productive.

          6. Manage Your Time as You Manage Your Finance

          Another good habit is the act of managing your time effectively. This goes a long way to impact your achievement.

          Time management is what separates the successful from the rest of the world as we all possess the same amount of time. How you leverage time determines your potential to succeed in life.

          So how do you manage your time effectively?

          Here’s Jack Dorsey’s recommendation in one of the Techonomy events;

          “I accomplish effective time management by theming my days and practicing self-discipline. These themes help me handle distractions and interactions. If a request or task does not align with the theme for that day, I don’t do it. This sets a cadence for everyone in the company to deliver and evaluate their progress”.

          And this is Dorsey’s weekly theme:[5]

          • Monday – Management
          • Tuesdays – Product
          • Wednesday – Marketing and growth
          • Thursdays – Developers and partnerships
          • Fridays – Culture and recruiting
          • Saturdays – Taking off
          • Sundays – Reflection, feedback, strategy, and preparing for Monday

          No wonder he was able to run two companies when others were struggling with one job.

          7. Set Daily Goals with Intentions

          Everyone has goals. It may relate to business or personal life. The truth is, we’re all tending towards a particular direction or another. Nevertheless, while long-term goals can offer you direction, it’s your daily goals that you establish that help you develop short-term goals that are essential for your success.

          Long-term goals may not give you the motivation you need to keep on. But when you implement your short-term milestones daily, you become fired up, and you can overcome the challenges that come with taking on bigger tasks.

          Here’s the main truth:Successful people don’t set goals without establishing their intentions. According to Jennifer Cohen of Forbes,[6]

          “What helps you to achieve your desired expectation is ensuring intentions accompany your daily goals.”

          Be intentional about your daily goals!

          8. Seek Inspiration

          It is usually difficult to be inspired for a considerable length of time. Sometimes, you become discouraged and feel like giving up on your goals when things are not working out as intended.

          A practical approach to stay on top of the situation is to inspire yourself each day. When you wake up in the morning after meditation, watch some motivational videos, and let the story of great leaders inspire you.

          Establish what Anthony Robbins called the ‘hour of power.’ Determine how many minutes you spend but make it count. Inspiration is the fuel for achievement because when you can conceive it in your mind, you can accomplish it.

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          Michal Solowow, an investor and the founder of Mitex, a construction company puts it this way,[7]

          “The problems I encounter in everyday life motivates me to find solutions. This is a self-propelling mechanism. becoming a billionaire was never a motivating factor.”

          9. Save Steadily, Invest with All Prudence

          I can exhaust the good habits to have without talking about saving and investing. Most times, you overlook the significance of saving for the future when you are living in your present moment. According to CNBC, a $1000 emergency will propel several Americans into debt.[8]

          However, it is not enough to save, and you must invest your fund and be wise with it. If you pay attention to this now, you will set yourself for a life of success in the future. Ensure you save at least six months in your emergency account so you can be prepared for any future emergency.

          10. Budget and Track Your Spendings

          Benjamin Franklin warned of taking the precaution of little expenses. He said,

          “A small leak sinks a great ship.”

          It is easy to discard little expenses, but the truth is they always add up. This happens when you fail to budget.

          Budgeting is a good habit to have, which can impact your financial life significantly. The money you spend on extravagant lifestyles can be saved and invested in your future.

          The Bottom Line

          Endeavor to cultivate these good habits to have to become more successful as you journey through life. The quicker you cultivate them, the faster you achieve your goals.

          More About Habits

          Featured photo credit: Andrijana Bozic via unsplash.com

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          Reference

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