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What happens to your body when you don't get enough sleep

Weight gain, memory issues and other side effects of skipped ZZZs.

woman in front of laptop in dark room
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It’s a fact: Americans have trouble with sleep.

According to the National Sleep Foundation’s 2018 Sleep Health Index, which is done quarterly, 41 percent of Americans said that poor or insufficient sleep had affected their daily activities at least once in the preceding seven days.

And when it comes to the type of trouble many of us are experiencing, sleep expert andShow More

Irritable woman
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Your emotions may go haywire

You may have heard from your significant other or coworker that you are more short-tempered, negative or sensitive following a night or two of poor sleep. You may have even noticed it, too. And there’s some science behind it.

“From an emotional standpoint, we see that the level of negativeShow More

Promise concept
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You may have trouble remembering things

Some research has shown that when people get adequate sleep, the areas of the brain that control the accuracy and speed of memories are more active than in those who aren’t getting enough sleep. And additional research shows that if you learn how to do something before going to sleep, you mayShow More

Woman looking at her reflection in the mirror
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You might even gain weight

Too little sleep—and too much—may wreak havoc on your metabolism. A June 2018 study published in BMC Public Health looked at 133,608 Korean men and women between the ages of 40 and 69 and found that those who reported sleeping less than six hours per night—or more than ten hours—had a higher riskShow More

Tired businessman
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Your risk of having an accident increases

What worries Breus the most about his sleep-deprived patients? Getting behind the wheel. “There are so many accidents occurring because of drowsy driving,” he says.

You’re also increasing your risk of accidents in general when you’re not sleeping, including those from operating machinery. BecauseShow More

Stretching woman
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A sleep doctor’s tips for better ZZZs

Breus hears the saying “I’ll sleep when I’m dead” all too often, but he wants people to realize that lack of sleep can impair their health.

He also recognizes that it doesn’t help to blame patients for their sleep deprivation, but rather to help them identify those aspects of their lifestyle—Show More

Exhausted young man
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Tip #1: Naps are okay, but keep track of time

If you’re feeling drowsy—and you’re in an appropriate place to take a nap—it’s okay to snooze. But Breus says naps should last no longer than 20 to 25 minutes: “Otherwise, you're going to feel worse than when you went to sleep.” Napping for a short period of time can improve alertness andShow More

Young woman opening up her curtains
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Tip #2: Get some sunlight

Another way to get better sleep at night is to expose yourself to sunlight first thing in the morning and multiple times throughout the day, says Breus. “Sunlight turns off the melatonin faucet in your brain, so you don’t have to feel tired through the day,” he explains. That way, you’ll help yourShow More

Coffee machine
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Tip #3: Use caffeine sparingly

You don’t have to completely forgo your morning cup of coffee, but when it comes to caffeine, you should be mindful about when and how much of it you drink.

Caffeine is a stimulant, so it can make it difficult to fall asleep and can also affect the quality of the sleep you do get, says Breus. InShow More

Man drinking glass of beer
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Tip#4: Limit alcohol

Alcohol is a depressant, which initially may cause you to feel drowsy or fall asleep faster. But later on, it’s likely to interrupt your sleep during the night. Consuming alcohol can also:

  • Disturb your circadian rhythm
  • Interfere with REM sleep, the most restorative kind of sleep
  • Make breathing
  • Show More

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