THE SLEEP EPIDEMIC: HOW LACK OF SLEEP AND INSOMNIA IS AFFECTING OUR LIVES

This articles is about insomnia and how it affects our lives. T

The consequences of insomnia are far-reaching and can impact on us fully. This can range from physical health to mental well-being and the lack of good sleep can have a profound effect on our overall quality of life.

 In this blog post, I will delve into the various ways sleep deprivation can affect individuals, quoting the relevant scientific evidence (where available) and also outlining some effective solutions that help to reduce insomnia. 

Lack of sleep can affect us in two ways.  It can affect not only our physical health but also our mental health. 

Some of the ways it can affect us physically are: 

• Weakened Immune System: Sleep plays a crucial role in maintaining a healthy immune system. When we don’t get enough sleep, our bodies are less equipped to fight off infections and diseases. A study published in the Mayo Clinic Journal found that individuals who slept fewer than six hours per night were more likely to develop a cold compared to those who slept seven or more hours.

 

• Increased Risk of Chronic Diseases: Sleep deprivation has been linked to a higher risk of developing chronic diseases such as heart disease, stroke, diabetes, and obesity. Lack of sleep can disrupt hormonal balance, leading to increased levels of stress hormones and insulin resistance.

 

• Impaired Cognitive Function: Sleep is essential for memory consolidation and cognitive function. When we don’t get enough sleep, our ability to think clearly, learn new information, and make decisions can be impaired. A study published in the Journal of Neuroscience found that sleep deprivation can lead to shrinkage of the hippocampus, a brain region critical for memory and learning.

 

• Increased Risk of Accidents: Sleep deprivation can significantly impair our ability to stay alert and focused, increasing the risk of accidents. A study published in the New England Journal of Medicine found that individuals who were sleep-deprived for 24 hours were more likely to perform poorly on a driving simulator than those who were well-rested.

 

And not only does our physical body suffer, scientists are becoming increasingly aware that our mental health can suffer, quite alarmingly! Some the recent discoveries that scientists found included: 

 

• Mood Disorders: Sleep deprivation has been linked to a higher risk of developing mood disorders such as depression and anxiety. Lack of sleep can disrupt the balance of neurotransmitters in the brain, which can contribute to feelings of sadness, irritability, and hopelessness.

 

• Increased Stress: When we don’t get enough sleep, our bodies are more prone to stress. Chronic stress can lead to a variety of health problems, including high blood pressure, heart disease, and digestive issues.

 

• Difficulty Concentrating: Sleep deprivation can make it difficult to focus and concentrate, which can negatively impact our productivity and relationships.

 

I can attest to some of these theories. 

 

In 2019 I started waking around 4.00am and then going back to sleep briefly.  As time went on, it got worse then I started waking at 4.00am and not being able to get back to sleep.  Then it degraded even further and I was waking at 2.00am or even earlier and trying desperately to get back to sleep. I was experiencing full blown insomnia! 

 

I suffered with this for 4 years. 

 

And I felt dreadful. I was not only tired at the end of the day, but I found it difficult to concentrate and even remember words, at some point.  Which is not great for someone who writes for a living! 

 

But I also agree that poor sleep can affect your mood. Very slowly I slipped down the insomnia rabbit hole of low mood and ended up quite depressed at one point. And from there, it becomes a downward spiral: depression and low serotonin disrupts sleep, which in turn means that less and less serotonin is produced leading to poor sleep etc.

 

And if you are someone who suffers with insomnia, you are very much not alone.

According to the NHS in the UK, at any one time, 1 in 3 adults experience inadequate sleep.

 

But, fortunately, there are things you can do for yourself if you want to improve your current sleeping pattern. A lot of these are behavioural (what you do in your daily life) and so are very under your control. Some of the strategies include: 

 

• Establishing a Consistent Sleep Schedule: Try to go to bed and wake up at the same time each day, even on weekends. This helps regulate your body’s internal clock.  
• Creating a Relaxing Bedtime Routine: Engage in calming activities before bed, such as taking a warm bath, reading a book, or practising relaxation techniques like deep breathing or meditation.  
• Optimise Your Sleep Environment: Ensure your bedroom is dark, quiet, and cool. Invest in a comfortable mattress and pillows.
• Limit Screen Time Before Bed: The blue light emitted by electronic devices can interfere with sleep. Avoid using screens for at least an hour before bed.  
• Watch Your Diet: Avoid heavy meals and caffeine before bed. Alcohol may help you fall asleep initially, but it can disrupt sleep later in the night.
• Manage Stress: Practise stress-reduction techniques like exercise, yoga, or spending time in nature.
• Seek Professional Help: If you’re struggling with chronic sleep problems, consider consulting a healthcare provider or sleep specialist. They can help you identify underlying causes and develop a treatment plan.

 

DISCLAIMER: 

As I mentioned above, sleep disturbances are very common, but in some situations they can be dangerous.  For this reason, if you’ve been struggling with your sleep for any length of time, I advise you to consult with a healthcare professional to see if there are any underlying causes and to seek help if required. 

 

To finish then, it’s very clear that sleep is a vital component of our overall health and well-being. By understanding the consequences of lack of sleep and implementing strategies to improve sleep quality, we can enhance our overall quality of life. 

Remember, a good night’s sleep is an investment in your health and happiness. 

I wish you nights and nights of good sleep, but to further pad out this blog piece, I’m producing a webinar on 24th April 2025 at 7.00pm (GMT) via Zoom where I outline more, in depth hacks you can utilize to help you regain good sleep.  Booking is open now and you can book onto the webinar here https://buy.stripe.com/00gcPzchPfGa7JK7sD

See you there!