Shocking Effects of Sleeping Less Than 7 Hours
The importance of sleep is often emphasized, with the recommendation to get at least seven hours each night. However, for many, achieving this goal is challenging due to factors like stress-related insomnia or external disruptions. Recently, the sleep technology company Simba used artificial intelligence (AI) to explore the physical consequences of sleep deprivation, revealing that insufficient sleep could have significant and harmful effects on the body.
Hormonal Changes
Simba conducted a survey of 2,175 adults in the UK, gathering insights into their sleep habits, physical health, and appearance. The data was then analyzed by an AI bot, which visually depicted the impact of getting more or less than seven hours of sleep per night. According to Lisa Artis, Deputy CEO of The Sleep Charity and Simba’s charity partner, “A lack of sleep doesn’t just leave you tired—it shows up all over your body.”
When sleep is inadequate, cortisol levels—the stress hormone—increase, leading to inflammation. This exacerbates conditions like eczema and psoriasis, causing irritation, redness, and itching.
Increase in Body Weight
Insufficient sleep has also been linked to weight gain. The survey revealed that 26% of those who did not get enough rest were overweight, while 32% reported experiencing bloating. Ms. Artis explained, “During sleep, the body balances hormones like ghrelin and leptin, which control hunger and satiety.”
When sleep is disrupted, ghrelin levels rise, increasing hunger, while leptin levels drop, making it harder to feel full. This hormonal imbalance triggers overeating, especially cravings for high-calorie, sugary foods.
Ms. Artis also pointed out that sleep deprivation affects men and women differently when it comes to weight gain. “Women are more likely to store fat in the hips and thighs due to hormonal changes, while men may notice increased abdominal fat as a result of decreased testosterone levels.”
Skin Issues
The skin is one of the first areas to reflect the effects of sleep deprivation. “When sleep is compromised, reduced blood flow causes the skin to appear sallow and lack vibrancy, stripping it of its natural glow,” Ms. Artis explained.
Among individuals who slept inadequately, 24% reported heightened skin sensitivity, while others experienced eczema (16%), psoriasis (7%), and a dull complexion (10%). Ms. Artis further explained that, at night, the skin works to regenerate and repair itself. “During rest, blood flow increases, supporting the skin’s natural repair processes and promoting a healthy, radiant complexion.”
Weak or Fragile Nails
The study also found that 15% of those who had insufficient sleep reported brittle nails, indicating a possible connection between chronic sleep deprivation and weakened nail health. This could be linked to disruptions in the body’s natural repair processes, which are vital for maintaining strong and healthy nails.
Disruption in the Body’s Temperature Regulation
Another surprising effect of inadequate sleep is a disruption in the body’s temperature regulation. “Body temperature is under circadian control… Sleep loss can impair the body’s ability to manage and adjust its internal temperature, causing fluctuations and discomfort in the hands and other extremities,” Ms. Artis stated. This may explain why some people experience cold hands and feet when they are sleep-deprived.
Bowel Difficulty
A separate study explored the potential link between sleep disturbances and constipation. The findings suggested that individuals with a history of insufficient sleep were at a significantly greater risk of developing gastrointestinal issues such as constipation. This underscores the importance of quality sleep in maintaining healthy digestive function.
Final Thoughts
While the NHS advises that a healthy adult typically needs 7 to 9 hours of sleep, individual sleep requirements vary. Age, overall health, and lifestyle factors can all influence how much sleep a person needs. For instance, babies, children, and teenagers require more sleep to support their growth and development, with newborns needing between 8 and 16 hours of sleep each day.
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