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We live in a culture that prizes hustle — and too often sleep gets shortchanged. Many people sacrifice sleep for work and a busy social life. Sooner or later, though, our bodies start sending clear signals that we need more rest. Lack of sleep inevitably contributes to health problems. Experts have identified five signs of insufficient sleep.
Cravings for Unhealthy Food
According to researchers at the University of California, sleep deprivation affects the hormones that regulate appetite. They studied the food cravings of 23 healthy participants who either slept normally or were completely sleep-deprived.
Volunteers who didn’t get enough sleep tended to gravitate toward unhealthy foods. They looked for extra calories, sugar, and fat to boost their energy levels.
Memory Decline
Lack of sleep harms the brain’s ability to form and retain memories. According to the Sleep Foundation, during REM sleep (the stage associated with dreaming), the brain is active, forming and storing memories from the previous day.
If a person sleeps less than the recommended amount, that memory-consolidation process is disrupted and information isn’t properly absorbed.
Weight Gain
Insufficient sleep can undermine weight-loss efforts. Researchers at Harvard University have found that sleep duration is linked to the production of hormones that regulate appetite.
Specifically, lack of sleep is associated with increased levels of ghrelin, a hormone that stimulates appetite. Additionally, sleep deprivation lowers levels of leptin, the hormone that helps you feel full, as reported by the Daily Mail.
Sleep loss also raises stress and elevates cortisol levels. Cortisol promotes energy storage, especially as sugar and fat, so the body can end up accumulating excess weight.
Poor Decision-Making
Sleep deprivation can lead to riskier decision-making. In 2020, Italian researchers studied the effects of total and partial sleep deprivation on risk-taking behavior among 74 volunteers. Those who were deprived of sleep for extended periods suffered negative consequences.
Even cautious individuals displayed more reckless behavior in their decision-making. Experts suggested this change is linked to reduced function in the prefrontal cortex, the part of the brain that regulates thoughts, actions, and emotions.
Overheating of the Body and Brain
Sleep is vital for regulating body temperature. According to scientists at Boston University, the more fatigued a person becomes, the hotter their brain gets.
The researchers found that yawning—a clear sign of fatigue—helps cool the brain as a thermoregulatory response.
Feeling hot in the middle of the night may be a sign you need more sleep.
How Much Sleep Does a Person Need?
Children aged 6-12 years: 9-12 hours.
Teenagers aged 13-18 years: 8-10 hours.
Adults aged 18-60 years: 7 or more hours.
Adults aged 61-64 years: 7-9 hours.
Adults aged 65 years and older: 7-8 hours.
