Why lack of sleep is bad for your health?

• The consequences of lack of sleep
• Impact of lack of sleep on production
• What is Chronic Sleep Deficit
• Social jetlag

The other day I listened to a 2-hour speech, “Healthy Sleep,” by a neurologist, somnologist Elena Tsareva. I pulled out the essential points for myself:

1. Sleeping regularly, going to bed, and getting up at the same time is the most important thing. 
2. Biorhythms – partly inherited, partly regulated by lifestyle. You can influence them yourself.
3. The usual bedtime is around 22:00. An owl and a lark are a ± 1 to 2-hour deviation. More is a disturbance and shift in the sleep phase, more often due to external stimuli.
4. The most common cause of poor sleep and difficulty falling asleep is improper light.
5. To shift the regime by 1 hour. The body needs one day to adapt.
6. It is impossible to “sleep” a sleepless night. Getting enough sleep removes only 30% of the effects of sleep deprivation.
7. Before looking for the causes of poor sleep, rule out psychological problems (anxiety, depression), thyroid disorders, iron deficiency, diabetes, cardiovascular disease, and kidney and genitourinary infections.
8. For drivers and passengers: 17 hours without sleep equals 0.5 ppm, 21 hours without sleep equals 0.8 ppm.
9. In bed without sleep for more than 15 minutes not to be – advice for insomnia. 
10. The most physiological alarm clocks are those that glow. 

Under the cut is a summary of a 2-hour speech about sleep for 15 minutes of reading. Another point in the collection of valuable materials about rest is Sleep Hackers.

Notes navigation:

1. Effects of sleep on work
2. Causes of sleep disorders
3. Sleep analysis
4. Sleep Tips
5. Influence of sleep on work

Owls and larks are ordinary people. In somnology, there is the concept of “sleep phase shift.” Most people fall asleep around 10:00 PM. The asleep phase shift of more than 4 hours is no longer an owl/lark but rather a “sleep phase shift” diagnosis. 

If owls and larks are left in a room without identifiers, such as sunlight, then their rhythms will differ by an hour or two, no more. More – already hyper-owls and hyper-larks, this is just about the shift in the phase of sleep. 

Genes partially regulate Bio-rhythms, but there are also acquired characteristics of biorhythms. 

Owls and larks are equally effective if they complete tasks at appropriate biorhythm intervals. But early-morning employers are more biased towards their owl workers. Although if you allow the owl to shift its schedule by a couple of hours, it will produce results that are not inferior to a lark. 

Biorhythms and work schedules are not always compatible. Now employers take into account biorhythms more and offer flexible hours. Here’s what it can give:

In Russia, at least one day a week, workers do not sleep well.

Worst of all – for managers, better – for employees and individual entrepreneurs.

A leader is often in a leadership position, and poor quality sleep is reflected in leadership, reducing creativity, memory, and concentration.

The consequences of lack of sleep

Some people are more “energized” after a sleepless night. The state of stress in the body allows them to cope with a lack of sleep in the morning. But a person with a lack of sleep is more anxious and often conveys that he threatens to gain excess weight in the future. 

Sleep affects the immune response. If you do not get enough sleep, you are more likely to get sick.

RAM suffers. One sleepless night is enough for interruptions.

In Russia, 20% of road traffic accidents are associated with drowsiness. In Europe and the United States, professional drivers are screened for sleep quality. For example, an experienced driver will not be allowed on a flight unless they provide a snoring treatment report.

Even one night lowers the number of gray brain cells. 

Chronic sleep deprivation affects metabolism. Testosterone reaches its peak during sleep. It causes morning erection. For those wondering if his testosterone levels are okay, here’s a samurai test from urologists. If during the 7th day, every day, there is a morning erection, then everything is fine. 

The growth hormone that makes children grow up has a different function in adults. In adults, it is responsible for energy metabolism. This is the thing, thanks to which you do not wake up at night and do not go to the refrigerator, and in the morning after waking up, you do not feel a hellish feeling of hunger for a couple of hours. Sleep well if you want to lose weight.

Diabetes. Every second now has disorders with carbohydrate metabolism. If you feel sleepy after eating, it could be a sign of insulin resistance, often the beginning of the road to diabetes. 

Sleepy and drunk driver. Seventeen hours without sleep equals 0.5 ppm, 21 hours without sleep equals 0.8 ppm.

The less sleep, the higher the stress.

Impact of lack of sleep on production

Increased costs for sick leave, elimination of errors from lack of sleep, decreased efficiency, and inability to make decisions. 

If translated into money:

What is Chronic Sleep Deficit

When you have only 8 hours of sleep deprivation, you need to lie down and get some sleep. Only this does not entirely solve the problem. English somnologists believe that you eliminate only 30% of the effects of lack of sleep by replenishing sleep after. 

Daytime sleep. For new parents or shift workers, naps are the only option. But based on research on shift workers, naps do not fully compensate for the effects of sleepless days. 

According to recent studies, short naps, 15-30 minutes, are generally perceived by the body.

Social jetlag

He’s the weekend syndrome. He’s the Monday syndrome.

In 2007, European researchers drew attention to the fact that residents of large cities make changes in the regime on weekends. 

On Friday after the work week, people go to bed a few hours later, and on Saturday-Sunday, they sleep until lunchtime, trying to make up for the sleep deficit in a week. 

The more significant the shift in hours for getting sleep. The greater the risks of depression and addictions. 

To understand what kind of shift you have, look at the difference in modes. Ideally, count from the middle of your sleep, but awakening times will do. For example, if you wake up at 6 on weekdays and nine on weekends, your social jetlag is 3 hours. And for every hour of jet lag, you need a day for reverse adaptation. Those. Monday, Tuesday, Wednesday – the body will spend energy on transformation. You will not be able to give all your best at 100%.