The immediate effects of skimping on sleep are obvious. You're
groggy, unfocused, sluggish and dying for a nap (or a second cup of
coffee). Then there are the sneakier signs you're overtired:
You're overly emotional, starving and clumsier than usual. Most of the
time, a solid night's sleep will solve all these problems.
The average adult needs about seven to nine hours of sleep each night, according to the National Sleep Foundation, but most of us don't even get that much. But getting too little sleep -- generally understood to mean six hours or less a night -- can be serious -- enough to change your genes.
Of course, one night of short sleep won't put you at serious risk, but one week can. After just seven nights of too little sleep, researchers observed more than 700 genetic changes that could play a role in consequences including heart problems and obesity, according to a recent study.
Here are some of the most frightening effects of sleep deprivation in the slideshow below. And while these are sobering, the good news is that sleep duration is in your control.
Increase Stroke Risk
Even without the typical risk factors, like being overweight or having a family history, short sleep can up your risk for stroke, according to 2012 research. Adults who regularly slept fewer than six hours a night had four times the risk of stroke symptoms.
Lead To Obesity
Too little sleep can spur some less-than-ideal food choices, including serving yourself larger portions, and a hankering for junk food, thanks to some complicated hormonal changes that occur when you don't get sufficient shuteye. It seems that six hours of sleep or less bumps up production of the hunger hormone ghrelin and limits leptin, which helps you balance your food intake, according to a 2012 review of 18 studies of sleep and appetite.
Up Diabetes Risk
A pair of small studies from 2012 examined the link between poor sleep and insulin resistance, a telltale risk factor for diabetes. One found that among healthy teenagers, the shortest sleepers had the highest insulin resistance, meaning the body is not using insulin effectively, according to the National Institute of Diabetes and Digestive and Kidney Diseases. The second study examined fat cells, in particular, and found that cutting back on sleep increased insulin resistance in these cells, even when diet and calorie intake were restricted, Health.com reported.
Fuel Memory Loss
You probably know that on the days when you are most tired, you're forgetful and unfocused -- but sleep deprivation can lead to permanent cognitive issues. The less we sleep, the less we benefit from the memory-storing properties of sleep. But additionally, a lack of sleep can cause "brain deterioration," according to a 2013 study, which may at least in part explain memory loss in seniors.
Damage Bones
At least in rats, long-term sleep deprivation seems to contribute to osteoporosis, according to a 2012 study. Reserachers found changes to bone mineral density and bone marrow in the rodents when they were deprived of shuteye over a period of 72 days.
"If true in humans, and I expect that it may be, this work will have great impact on our understanding of the impact of sleep deprivation on osteoporosis and inability to repair bone damage as we age," Steven R. Goodman, Ph.D., editor-in-chief of Experimental Biology and Medicine, said in a statement.
Increase Cancer Risk
A small (but growing) body of research suggests that short and poor sleep can up risk for certain types of cancer. A 2010 study found that among 1,240 people screened for colorectal cancer, the 338 who were diagnosed were more likely to average fewer than six hours of sleep a night. Even after controlling for more traditional risk factors, polyps were more common in people who slept less, according to the study.
Getting just six hours of sleep a night has also been linked to an increase of recurrence in breast cancer patients. The study's author has pointed to more and better sleep as a possible pathway of reducing risk and recurrence.
Hurt Your Heart
The stress and strain of too little sleep can cause the body to produce more of the chemicals and hormones that can lead to heart disease, according to 2011 research. The study found that people who slept for six hours or less each night and have problems staying asleep had a 48 percent higher risk of developing or dying from heart disease.
Kill You
It's not just heart problems that can lead to sleep-deprivation-related death. In fact, short sleepers seem to die younger of any cause than people who sleep about 6.5 to 7.5 hours a night, TIME reported. A 2010 study examined the impact of short sleep on mortality and found that men who slept for less than six hours of sleep a night were four times more likely to die over a 14-year period. The study's authors called this link "a risk that has been underestimated."
The average adult needs about seven to nine hours of sleep each night, according to the National Sleep Foundation, but most of us don't even get that much. But getting too little sleep -- generally understood to mean six hours or less a night -- can be serious -- enough to change your genes.
Of course, one night of short sleep won't put you at serious risk, but one week can. After just seven nights of too little sleep, researchers observed more than 700 genetic changes that could play a role in consequences including heart problems and obesity, according to a recent study.
Here are some of the most frightening effects of sleep deprivation in the slideshow below. And while these are sobering, the good news is that sleep duration is in your control.
Increase Stroke Risk
Even without the typical risk factors, like being overweight or having a family history, short sleep can up your risk for stroke, according to 2012 research. Adults who regularly slept fewer than six hours a night had four times the risk of stroke symptoms.
Lead To Obesity
Too little sleep can spur some less-than-ideal food choices, including serving yourself larger portions, and a hankering for junk food, thanks to some complicated hormonal changes that occur when you don't get sufficient shuteye. It seems that six hours of sleep or less bumps up production of the hunger hormone ghrelin and limits leptin, which helps you balance your food intake, according to a 2012 review of 18 studies of sleep and appetite.
Up Diabetes Risk
A pair of small studies from 2012 examined the link between poor sleep and insulin resistance, a telltale risk factor for diabetes. One found that among healthy teenagers, the shortest sleepers had the highest insulin resistance, meaning the body is not using insulin effectively, according to the National Institute of Diabetes and Digestive and Kidney Diseases. The second study examined fat cells, in particular, and found that cutting back on sleep increased insulin resistance in these cells, even when diet and calorie intake were restricted, Health.com reported.
Fuel Memory Loss
You probably know that on the days when you are most tired, you're forgetful and unfocused -- but sleep deprivation can lead to permanent cognitive issues. The less we sleep, the less we benefit from the memory-storing properties of sleep. But additionally, a lack of sleep can cause "brain deterioration," according to a 2013 study, which may at least in part explain memory loss in seniors.
Damage Bones
At least in rats, long-term sleep deprivation seems to contribute to osteoporosis, according to a 2012 study. Reserachers found changes to bone mineral density and bone marrow in the rodents when they were deprived of shuteye over a period of 72 days.
"If true in humans, and I expect that it may be, this work will have great impact on our understanding of the impact of sleep deprivation on osteoporosis and inability to repair bone damage as we age," Steven R. Goodman, Ph.D., editor-in-chief of Experimental Biology and Medicine, said in a statement.
Increase Cancer Risk
A small (but growing) body of research suggests that short and poor sleep can up risk for certain types of cancer. A 2010 study found that among 1,240 people screened for colorectal cancer, the 338 who were diagnosed were more likely to average fewer than six hours of sleep a night. Even after controlling for more traditional risk factors, polyps were more common in people who slept less, according to the study.
Getting just six hours of sleep a night has also been linked to an increase of recurrence in breast cancer patients. The study's author has pointed to more and better sleep as a possible pathway of reducing risk and recurrence.
Hurt Your Heart
The stress and strain of too little sleep can cause the body to produce more of the chemicals and hormones that can lead to heart disease, according to 2011 research. The study found that people who slept for six hours or less each night and have problems staying asleep had a 48 percent higher risk of developing or dying from heart disease.
Kill You
It's not just heart problems that can lead to sleep-deprivation-related death. In fact, short sleepers seem to die younger of any cause than people who sleep about 6.5 to 7.5 hours a night, TIME reported. A 2010 study examined the impact of short sleep on mortality and found that men who slept for less than six hours of sleep a night were four times more likely to die over a 14-year period. The study's authors called this link "a risk that has been underestimated."
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