Lack of sleep
A lack of sleep makes you hungry, easy to distract, and even easier to annoy, among many other things. The question is, why?
The main reason is that during sleep, your body can divert energy to repair and restore various systems, from glucose metabolism to brain function.
Poor sleep disrupts these processes, so you don't feel like yourself. Your body and brain need sleep, like nutrients and calories, to function normally.
Of course, there's a bit more to it than that. Join us below to learn what sleep does to the body and get a few additional tips for sleeping better.
- You wake up angry
A lack of sleep increases levels of the stress hormone cortisol. It also decreases serotonin, a mood-regulating hormone that helps you with emotions. Incomplete sleep cycles can also leave you in deeper sleep stages when waking, causing sleep inertia.
- You wake up with anxiety.
Higher cortisol and lower serotonin levels can give you anxiety in addition to anger after waking up. You might find yourself thinking about things that worry you and spending time on pointless tasks as a distraction.
- You have insatiable hunger.
Feeling hungry after poor sleep is perfectly normal. A lack of sleep increases your levels of the hunger hormone ghrelin and decreases levels of the appetite-suppressing hormone leptin. You'll crave food and lots of sugar.
- You have poor concentration.
Poor sleep significantly diminishes the brain's ability to process information, make decisions, and solve problems. You might find yourself making mistakes you wouldn't make otherwise (which is why you shouldn't drive or operate heavy machinery when tired).
- Your immune system weakens.
Your immune system produces protective cytokines, antibodies, and cells to fight off infections while you sleep. Poor sleep makes Your body more vulnerable to viruses and bacteria, increasing your risk of illnesses like the common cold or flu.
- Your skin health deteriorates.
Your body boosts the production of collagen, the main protein responsible for skin elasticity, while you sleep. A lack of collagen can cause wrinkles and make your skin drier, as collagen also helps retain moisture.
- Your heart health decreases.
Chronic sleep deprivation takes a toll on your heart, elevating your blood pressure and increasing your risk of coronary disease, stroke, and atherosclerosis due to it disrupting the delicate balance of stress hormones and inflammation in your body.
- Your memory takes a hit.
Poor sleep can affect your brain's ability to consolidate and store long-term memories, leaving you struggling to learn and retain new skills. The kicker? It can also lead to dangerous decision-making due to poor judgment.
Tips to sleep better
Boost your comfort levels.
An uncomfortable mattress will reduce your sleep quality by increasing tossing and turning, making it difficult to get comfortable.
Find the mattress firmness level that best suits your body weight. The heavier you are, the firmer your mattress should be. A few guidelines:
- Over 220 lbs – Firm mattress with dense foams or robust coils to prevent sinkage.
- 190-210 lbs – Medium-firm mattress balancing support and comfort.
- Up to 190 lbs – Medium mattress ideal for side sleepers and average weight.
- Under 130 lbs – Medium-soft mattress for adequate cushioning.
Create a sleep schedule.
A sleep schedule is the best place to start, and it’s easy: go to bed at the same time every night and wake up at the same time every morning.
You don't have much control over when you fall asleep, but you do have control over when you wake up. You’ll feel tired after waking up, but this is fine. You will start feeling better once your sleep schedule takes shape.