Do you prioritize work, personal obligations and fun ahead of getting enough rest?

Consistently skimping on sleep may cause a variety of negative health consequences. It’s fairly common for people to push off bedtime in favor of other activities. 35 percent of American adults regularly don’t get enough sleep, according to research.

To perform at your best, you need ample sleep, good nutrition and physical activity.

“Imagine your health as a stool that has three legs: Sleep, nutrition and exercise,” Adrian Pristas, M.D., pulmonologist and corporate medical director, Centers for Sleep Medicine at Hackensack Meridian Health. “Sleep deprivation will shorten the ‘sleep’ leg, and your health will be off-balance.”

Sleep deprivation often has long-term, not immediate, health consequences. When problems seem distant, you unfortunately may not feel pressured to change your habits.

However, making an effort to prioritize sleep may improve your long-term health. It should also help improve your mood and mental health in the short term.

“When you’re well-rested, you’ll feel less grumpy, stressed, anxious and depressed every day,” Dr. Pristas says. “In the long run, you’ll help to reduce your risk of chronic disease.”

Sleep Deprivation May Contribute to These Health Problems

When you don’t get enough sleep, you may feel tired and rundown. Sleep deprivation may also impact your immune system, your heart health and more.

People who consistently don’t get enough sleep are at increased risk of:

• Getting sick more often. Your immune system may not function optimally when you’re sleep-deprived. You’ll be more likely to catch viruses or other illnesses, then recover more slowly.
  
  
• Obesity. Sleep deprivation affects the hormones that affect hunger and satiety. You’re more likely to be hungry, crave snacks and give in to cravings.
  
  
• High blood pressure. When you go to sleep and your body relaxes, your blood pressure levels fall. Staying awake longer means that your blood pressure will have less time to drop.
  
  
• Heart disease. Lack of sleep may increase your coronary artery calcification risk, a heart attack predictor.
  
  
• Diabetes. Spending too many hours awake may change your insulin resistance, increasing your diabetes risk. 
  
  
• Drowsy driving. Sleep deprivation may make it harder to stay alert while driving. Falling asleep behind the wheel of a car may lead to injury or death.
  
  

People who consistently don’t get enough rest may also experience:

• Depression
• Anxiety
• Lowered libido
  
  

Ways to Get More Sleep

Adults should get 7 to 9 hours of sleep each night. If you aren’t getting enough sleep, evaluate your situation and make lifestyle changes.

Consider these ideas:

• Prioritize sleep. Say no to activities that will keep you from getting enough rest. 
• Give yourself a bedtime, and honor it. Figure out your bedtime based on the time you should wake up. Go to sleep 7 to 9 hours earlier than you need to arise.
• Have a set wakeup time. Waiting up at the same time every day will help solidify your routine. It can be hard, but consistency through the weekend is key. 
• Take baby steps toward a new bedtime. Sometimes, an ideal bedtime is hours before you’ve actually gone to sleep. Ease into your schedule by shifting bedtime 15 minutes earlier every few days.
• Create a bedtime routine. Dim the lights, listen to relaxing music and take a warm shower. You’ll start associating the activities with bedtime and feel tired.
  
  

If you still have difficulty falling asleep or staying asleep, see your doctor. A sleep disorder may be disrupting your ability to rest.

“For some people, hours spent in bed doesn’t translate into restful sleep,” Dr. Pristas says. “Learning the cause of a sleep problem should lead to diagnosis and treatment.”

A sleep medicine specialist can diagnose and treat conditions such as:

• Sleep apnea
• Insomnia
• Restless legs syndrome
• Narcolepsy
  
  

“A lot of evidence has shown that sleep duration impacts your lifespan – those who sleep too little or too much are at a greater risk of death. It’s important to hit that sweet spot of sleep time, this is dependent on your age, but for healthy adults you need at least seven hours of sleep,” says Dr. Pristas. 

Next Steps & Resources:

• Meet our source: Adrian Pristas, M.D.
• To make an appointment with Dr. Pristas, or a doctor near you, call 800-822-8905 or visit our website. 
  
  

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.