The doctor named the health risks of chronic sleep deprivation

The modern rhythm of life with its constant busyness and digital entertainment forces many people to sacrifice sleep regularly. However, as scientific research over the past two decades has shown, systematic sleep of less than seven hours a day is a serious risk factor for the development of many chronic diseases. Maxim Novikov, a somnologist at JSC "Medicine" (Academician Roitberg clinic), told Izvestia about this on August 13.

One of the most studied and proven relationships is the effect of lack of sleep on the development of obesity. With chronic lack of sleep, significant metabolic and endocrine changes occur in the body. The level of ghrelin, a hormone that stimulates appetite, increases, while the level of leptin— a hormone of satiety, decreases.

This leads to a constant feeling of hunger, especially cravings for carbohydrates and high-calorie foods. After several nights of sleep of less than six hours, healthy people experience a decrease in tissue sensitivity to insulin, which causes the pancreas to produce more insulin to maintain normal glucose levels. Increased insulin promotes fat deposition, especially in the abdominal area.

"Lack of sleep has an equally serious impact on mental health. The relationship between sleep and mental state is two-way. Lack of sleep can not only be a symptom of depression and anxiety disorders, but can also act as their independent trigger," the doctor said.

According to him, lack of sleep decreases the activity of the prefrontal cortex, an area of the brain responsible for self—control, decision-making and emotion regulation, while the activity of the amygdala, responsible for fear and anxiety, increases. This leads to hyperreactivity to negative stimuli and a decrease in the ability to adapt.

Of particular concern is the fact that many people who are systematically sleep-deprived claim to feel normal. However, scientific evidence shows that the absence of subjective complaints does not mean that there is no harm. Chronic sleep deprivation causes "silent" systemic damage that accumulates over the years. Levels of pro-inflammatory cytokines increase even after several nights of short sleep, which contributes to the development of atherosclerosis, diabetes and other diseases.

The function of the endothelium, the inner lining of blood vessels, is disrupted, which leads to an increase in blood pressure. During deep sleep, the glymphatic system is activated, which removes toxic metabolic products from the brain, including beta-amyloid, associated with Alzheimer's disease. If you don't get enough sleep, this process slows down.

To protect your health, your doctor recommends that you first realize that sleep is not a luxury, but a biological necessity. Adults need seven to nine hours of sleep per night. It is important to observe sleep hygiene: go to bed and get up at the same time, avoid screens one or two hours before bedtime, avoid caffeine and alcohol in the evening, and create a comfortable sleeping environment. In case of persistent sleep disorders, you should consult a specialist and undergo an examination.

"Chronic sleep deprivation is not just a matter of self—discipline or lifestyle. This is a serious medical risk factor affecting the cardiovascular, endocrine, nervous, and immune systems. By investing in quality sleep, you are investing in your longevity, cognitive functions, and mental health," Novikov emphasized.

Expert Maria Molostvova spoke on July 21 about the impact of sleep quality on brain health. She noted that chronic sleep disorders can cause serious harm to brain function, including an increased risk of cardiovascular and autoimmune diseases.

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