What's the impact of sleep deprivation?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.Chronic "sleep deprivation" throws the body's biology out of whack like a serious illness would. Your thinking ability declines like you're tipsy from booze, plus organs start to respond as if they're prediabetic. Psychologically, you're less stable, and your immune system also starts to decline without being reset overnight.
Cognitive Impairments
- 40% reduced information processing speed
- Equivalent impairment to 0.1% blood alcohol level
- Severely compromised decision-making abilities
Metabolic Disruption
- 30% increased insulin resistance after 4 nights
- Elevated ghrelin stimulating hunger cravings
- Reduced leptin signaling satiety hormones
Your emotional regulation is severely compromised with a lack of sleep. We observe a 60% increase in reactivity in the amygdala, resulting in stress responses that are transmitted at a more exaggerated level. REM deprivation inhibits the ability to process emotional memory. This establishes irritability and decreased empathy within only two days.
Immune function declines with extended sleep deprivation. Natural killer cell activity declines by 70%, increasing susceptibility to infections. Inflammation marker C-reactive protein remains elevated. This results in the perfect storm for chronic disease.
Immediately after a sleep deprivation episode, focus on recovery strategies. Allow for one more sleep cycle than was lost per night. Utilize strategic naps of no longer than 30 minutes. Recover circadian alignment by exposing oneself to light upon awakening each morning. Sleep deprivation should never be considered harmless.
Read the full article: Sleep Science Explained: Essential Guide
