Tiredness, reduced performance, irritability – we quickly feel the consequences of not getting enough sleep. But what we don’t usually notice so quickly is that we are gradually weakening our defences as well. Here we explain what this means for your health.
Often, the day is simply too short to fit in everything we want to do besides working or looking after our family and household. To somehow reconcile everything, many adopt a similar solution: They extend the evening. We start going to bed later than we actually should.
Does this sound familiar? Do you ever deprive yourself of sleep in order to pack more into the day? Or are you so busy during the day that it takes you a long time to finally wind down and fall asleep once you’re actually in bed? Then you are not alone. But is lack of sleep really so bad?
The consequences of occasional sleep deprivation
(Body) As with many things, the following is true: Shortening the night every now and then, perhaps by staying out for longer than planned, does not generally pose a major health problem. You will quickly feel the consequences if the night was too short – you simply won’t feel as fit the next day. Not getting enough sleep reduces concentration in the short term, i.e. your ability to think and get things done.
The consequences of regular sleep deprivation
(Body) However, the situation is somewhat different in the case of regular sleep deprivation. Like frequent stress, frequent lack of sleep has a negative effect on the metabolism and the immune system. This is mainly because messing around with our natural cycle disrupts the release of hormones that are important for brain activity. It is precisely these hormones that do not get released sufficiently during sleep deprivation. In the long term, this leads to poor memory and feelings reminiscent of drunkenness, such as excessive hunger and a lack of energy.
Among other things, this has to do with the fact that the liver utilises glucose (sugar) overnight. Simply put: Sleep regulates our blood sugar levels. This supports a healthy metabolism and a strong immune system. Even after just one week with significantly reduced sleep, insulin sensitivity increases – the body has trouble utilising the sugar properly. People who don’t get enough sleep for years are more likely to develop diabetes.
Their resilience is reduced
In addition to a disturbed metabolism or a higher risk of obesity, regular lack of sleep can also affect the immune system. In the case of insufficient sleep, the immune system cannot regenerate sufficiently. The less we sleep, the weaker our defences become – defences that protect us from catching viral and flu infections.
How much sleep does a person need?
Some people can manage well with just six hours. Others need eight hours to be able to tackle the day properly. We are all different and there is no universal recommendation for everyone. However, this rule of thumb is a good guide: If you can stay focused and in good spirits during the day without getting tired or irritable, you have met your personal sleep quota. Try it out. Your personal optimum will probably be somewhere between 6.5 and 8 hours.
How can you contribute to a strong immune system?
Besides getting sufficient sleep, there are, of course, other factors that are crucial for a strong immune system. These include a balanced diet and outdoor exercise, as is well known. Stress should not be underestimated here either: Too much stress can have a negative effect on your defences.
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