How much sleep you get also impacts how your body reacts to insulin — the hormone that controls your blood glucose sugar levels.

Not getting enough sleep can lead to a higher blood sugar level, putting you at a greater risk of developing diabetes. From the flu to the common cold to COVID, there's a lot that your body needs to be protected from — and you can't do it without sleep.

What's more, sleep deficiency can also cause a poorer response to vaccines. So whether your turn for the COVID is already here or you're patiently waiting, getting enough sleep can ensure your body is prepared. Finally, sleep can help ease chronic pain.

During a phase of sleep called non-rapid eye movement, blood flow to your muscles increases, allowing tissues to grow and repair.

Not only does this help after a particularly tough workout, but it also helps reduce certain types of chronic pain. Alongside a healthy diet and regular exercise, sleep reduces your chance of being overweight or obese. In fact, those who sleep fewer than seven hours each night are more likely to have a higher average body mass index BMI and become obese.

One reason for this is that sleep plays a role in your hormone levels. If you don't get enough sleep, the hormones that make you hungry go up — and the ones that make you feel full go down. You probably know the feeling of being cranky after not getting enough sleep, and there's a biological reason for that.

Sleep helps your brain work properly and get ready for the next day. Without adequate sleep, you may experience:. From working to making dinner to driving your car, everything you do throughout the day requires you to get enough sleep.

Lacking sleep can lead you to make mistakes, have a slower reaction time, and put yourself in harm's way. For instance, drowsy driving can be just as dangerous as driving while intoxicated, with five times the risk for a fatal accident.

Driver sleepiness is estimated to be a factor in about , car accidents — and 1, deaths — each year. Depending on your profession, sleep deficiency can also put other people in danger. Rapaport said. The Sleep Foundation noted that children could switch from grumpiness to hyperactivity when they haven't had enough sleep as well.

Rapoport added. Thus, so your children can focus better, make sure that they can get the recommended amount of sleep for their age which could range from eight to 13 hours , as noted in a June Journal of Clinical Sleep Medicine article.

If you are trying to lose weight, getting an adequate amount of sleep can help. Rapoport explained. Researchers of an International Journal of Obesity study published in March studied the connection between sleep health and changes in weight. They found that the better the participants slept, the more weight and fat they lost.

Stress and problems with sleep are connected, as their relationship is bidirectional, according to a May Annals of Behavioral Medicine article. This means that stress can lead to sleep issues and vice versa.

Additionally, when it comes to our health, stress and sleep are nearly one and the same—and both can affect cardiovascular health. Jean said. In a December BMC Medicine study, the researchers indicated a simple connection between sleep deficiency and motor vehicle crashes: Being sleepy increased the risk for those crashes.

You get more emotional stability with good sleep. If you think the long hours put in during the week are the cause of your anxiety or impatience, Dr. Rapoport warned that sleep could not necessarily be made up during the weekend. Rapaport added. Ultimately, if you find that you're still having major problems with sleep , you'll want to talk to your healthcare provider for advice and treatment options based on your situation.

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Read more from UC Davis Health: Good sleep in an age of anxiety. According to the U. Not enough sleep or routinely getting broken sleep is linked with seven of the 15 leading causes of death in the U. These include:. Sleep deprivation affects your ability to remember, concentrate, and make good decisions.

Your reaction time is also reduced. A sleep-deprived driver has the same poor response time as someone who is legally drunk. Not getting enough sleep makes us more emotionally unstable.

Lack of sleep can cause you to have very strong emotions, such as extreme sadness or anger. One thing that connects almost all mental and nervous system disorders is some level of wake and sleep disruption.

Health experts know that treating sleep disruptions can help stabilize neurologic disorders. But left untreated, sleep disruption may contribute to the progression of disease.

One example is Alzheimer's disease. We know that sleep is disrupted in the early stages of the disease. If we could address that early on, perhaps the progression of the disease could be delayed. Patrick M. Fuller , a neuroscientist who studies how the brain regulates sleeping and waking, contributed and reviewed this article.

Fuller is a professor in UC Davis Health's Department of Neurological Surgery and vice chair for research.

Lack of sleep is associated with many negative health effects, including increased risk of heart disease, depression, weight gain, inflammation, and sickness. Though individual needs vary, most research suggests that you should get between 7 and 9 hours of sleep per night for optimal health.

Browse our sleep shop and discover all the best products for achieving deeper sleep. Try this today: For the next week, keep track of how many hours of sleep you get per night. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Anxiety is a common symptom of trauma. Here's why. While we don't fully understand why, developing anxiety as a long COVID symptom is common.

However, we do know how to treat it. AVPD and SAD overlap in symptoms, both impairing social functioning. If the anxiety of an upcoming surgery is disrupting your sleep and day-to-day life, it may be time to talk with your doctor about medications.

Anxiety can lead to tooth pain through increased jaw clenching and other mechanisms. Addressing the cause of your anxiety, as well as maintaining good…. Shadow work is a concept developed by Swiss psychoanalysis Carl Jung in the 20th century.

Here's how to get started. Do you have thanatophobia? Acclaimed journalist and TV personality Lisa Ling is sounding the alarm about the affect social media use can have on kids and shares the steps she's…. Many people turn to yoga when feelings of anxiety start to creep in or during times of stress.

You may find that focusing on your breath and your…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Mental Well-Being. Nutrition Evidence Based 10 Reasons to Get More Sleep. Medically reviewed by Nick Villalobos, MD — By Joe Leech, MS — Updated on April 25, May help you maintain or lose weight.

Can improve concentration and productivity. Can maximize athletic performance. May strengthen your heart. Affects sugar metabolism and type 2 diabetes risk. Poor sleep is linked to depression. Supports a healthy immune system.

Poor sleep is linked to increased inflammation. Affects emotions and social interactions. Lack of sleep can be dangerous. The bottom line. Just one thing Try this today: For the next week, keep track of how many hours of sleep you get per night.

Was this helpful? How we reviewed this article: History. Apr 25, Written By Joe Leech, MS. Jan 5, Medically Reviewed By Nick Villalobos, MD. Share this article. Read this next. READ MORE. Is There a Link Between Long COVID and Anxiety?

Medically reviewed by Francis Kuehnle, MSN, RN-BC. Medications for Pre-Surgery Anxiety: What to Know If the anxiety of an upcoming surgery is disrupting your sleep and day-to-day life, it may be time to talk with your doctor about medications.

Medically reviewed by Jennifer Archibald, DDS. How the 'Shadow Work' TikTok Trend Can Help Your Mental Health Shadow work is a concept developed by Swiss psychoanalysis Carl Jung in the 20th century. How to Overcome Depersonalization, a Common Anxiety Symptom.

Medically reviewed by Karin Gepp, PsyD. Everything You Should Know About Thanatophobia. Medically reviewed by Timothy J. Legg, PhD, PsyD. Lisa Ling Is Encouraging Parents to Limit Social Media Use for Kids.

Here's How She Does It Acclaimed journalist and TV personality Lisa Ling is sounding the alarm about the affect social media use can have on kids and shares the steps she's… READ MORE. Yoga for Anxiety: 11 Poses to Try.

by itself, but it can help your body from packing on the pounds. Not getting enough sleep can lead to heart health problems like high blood pressure or heart attacks. Just like your immune system, your heart needs rest in order to function powerfully and properly. And really, it makes sense.

If you sleep well, you wake up feeling rested. Being rested helps your energy levels soar. So, go to bed early and everyone around you will thank you for it. In fact, sleep has been linked to improved concentration and higher cognitive function, both of which can help you be successful at work.

Speaking of coffee, the more tired you feel, the more likely you are to reach for that afternoon cup. And while that may seem to fix the afternoon crash problem you experience, the extra caffeine late in the day could set you up for another sleepless night.

Talk about a counterproductive cycle. Sleep less than five hours and your chances of a crash quadruple! Someone studied the effects of sleep deprivation on basketball players and guess what they found?

Under-the-covers recovery helps with hand-eye coordination, reaction time and muscle recovery. Plus, depriving yourself of sleep can have a negative impact on strength and power. Even though sleep gives your body the rest it needs, your mind is still hard at work.

Or worse, your mind might actually create false memories. The bottom line: Sleep is good. And necessary. Roy Kohler, MD , who specializes in sleep medicine at SCL Health in Montana, reaffirms all we know about the benefits of sleep, citing research that shows people who get less sleep tend to be heavier, eat more, have a higher BMI, and are more likely to be diabetic.

While there will certainly be ebbs and flows to your sleeping patterns, we hope this is enough evidence to convince you to aim for seven to eight hours a night so your mind and body can fully reap all the benefits.

Poor sleep night after night can be bad for your heart. It can lead to heart disease, as well as:. We have more than 90, doctors at over 2, locations.

Our team will help you get the care you need, when and where you need it. Type 2 diabetes. Getting seven to nine hours can protect you from type 2 diabetes. Insulin is a chemical that helps your body use blood sugar for energy.

When this happens, the body makes a lot of insulin to keep your blood sugar levels normal. Over time, this can lead to type 2 diabetes.

Weight gain. Getting more sleep can help you control your weight. The result? You eat more than you normally would. And you crave foods that are high in fat and sugar. Stick to a schedule.

Wake up and go to bed at the same time every day. But that just makes it harder for you to wake up on Monday morning. Eating a full meal close to bedtime can lead to heartburn. Symptoms of heartburn include a burning pain in the chest. This can stop you from falling and staying asleep.

Or eat some almonds or a low-sugar yogurt cup. Nap wisely. If you need to take a nap during the day, keep it short 20 minutes or less and do it before 3 p. Long, late naps make it harder to fall asleep at night. Cut down on screen time. The blue light from your phone, tablet or computer screen messes with melatonin.

This is a chemical that naturally rises near bedtime and makes you feel sleepy. Turn off devices at least 30 minutes before bed. Set a caffeine cut-off time. The caffeine in coffee, tea and soda takes a long time to wear off. It may keep you awake if you drink it late in the day.

Switch to caffeine-free drinks four to six hours before you go to bed, says Dr. Exercise regularly. Working out has been shown to help you fall asleep more quickly and improve your sleep quality.

Skip the nightcap. But it disrupts your sleep later in the night. Limit fluids. Give your bedroom a makeover. Create a calm, soothing space for sleeping. Get room-darkening shades or curtains for the windows so your room is as dark as possible.

Use a free white noise app on your phone to block out noise. And keep the temperature between 60° F to 67° F. Create a calming bedtime routine. Prep your body for sleep by doing something relaxing. Some examples: reading a print book, meditating or writing in a journal.

They may suggest sleep medicines. Or you may need to try cognitive behavioral therapy-insomnia CBT-I. It can help you deal with the thoughts and worries that are keeping you from sleeping well. Your doctor will also want to rule out health problems that might be affecting your sleep.

For example, such as sleep apnea or a thyroid problem. Team up with your doctor to create a plan that works for you. Stock up on all your healthy sleep essentials in one swoop at the Optum Store. From pain medication and sleep trackers to calming aromatherapy, we have you covered.

Shop now. All rights reserved. Do not reproduce, transmit or modify any information or content on this website in any form or by any means without the express written permission of Optum. The information featured in this site is general in nature.

Stimulants such as caffeine or certain medications can keep you up. Distractions such as electronics—especially the light from TVs, cell phones, tablets and e-readers—can prevent you from falling asleep. As people get older, they may not get enough sleep because of illness, medications or sleep disorders.

By some estimates, about 70 million Americans of all ages suffer from chronic sleep problems. The 2 most common sleep disorders are insomnia and sleep apnea. People with insomnia have trouble falling or staying asleep.

Anxiety about falling asleep often makes the condition worse. Most of us have occasional insomnia. But chronic insomnia—lasting at least 3 nights per week for more than a month—can trigger serious daytime problems such as exhaustion, irritability and difficulty concentrating.

Common therapies include relaxation and deep-breathing techniques. Sometimes medicine is prescribed. But consult a doctor before trying even over-the-counter sleep pills, as they may leave you feeling unrefreshed in the morning. People with sleep apnea have a loud, uneven snore although not everyone who snores has apnea.

Breathing repeatedly stops or becomes shallow. Apnea is dangerous. Phyllis Zee, a sleep apnea expert at Northwestern University. Blood pressure spikes, your heart rate fluctuates and the brain wakes you up partially to start your breathing again.

This creates stress. Apnea can leave you feeling tired and moody. You may have trouble thinking clearly. If you have mild sleep apnea, you might try sleeping on your side, exercising or losing weight to reduce symptoms. A CPAP machine, which pumps air into your throat to keep your airway open, can also help.

Another treatment is a bite plate that moves the lower jaw forward. In some cases, however, people with sleep apnea need surgery. NIH is currently funding several studies to gain deeper insights into sleep apnea and other aspects of sleep.

Zee says this study will shed more light on apnea and the importance of treatment. Good sleep is critical to your health. Melatonin Supplement Use Rising Among Adults. Reducing the Health Risks of Night Shifts. Disruptive Leg Movement? NIH Office of Communications and Public Liaison Building 31, Room 5B52 Bethesda, MD nihnewsinhealth od.

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