Tiredness, reduced performance, irritability - we quickly feel the consequences of a lack of sleep. What we usually don't notice so quickly is that we are also gradually weakening our immune system. We explain here what this means for your health.
The day is often simply too short for everything we want to do in addition to our job, family and household. In order to somehow manage everything, many people do something similar: the evening is drawn out. We go to bed later than is actually natural.
Do you recognise yourself? Do you often go without sleep so that you can get more out of the day? Or are you so busy during the day that it takes you a long time in bed in the evening to finally wind down and fall asleep? You are not alone in this. But is lack of sleep really that bad?
The consequences of occasional sleep deprivation
As with many things, the same applies here: shortening the night now and then and perhaps prolonging a social evening does not generally represent a major health problem. You will quickly feel the consequences of a night that is too short - you simply don't feel as fit the next day. Too little sleep reduces concentration in the short term , i.e. your ability to think and perform.
The consequences of regular sleep deprivation
However, the situation is somewhat different when you suffer from regular lack of sleep. Like frequent stress, frequent lack of sleep has a negative effect on your metabolism and immune system . This begins with the disruption of our natural cycle, which disrupts the release of important hormones. Hormones that are important for brain functions are not released sufficiently when you lack sleep. In the long term, this leads to memory problems and feelings reminiscent of drunkenness: for example, excessive hunger and a lack of energy for activities.
One reason for this is that the liver uses glucose (sugar) overnight. Simply put: sleep regulates our blood sugar levels. This promotes a healthy metabolism and a strong immune system. After just one week of significantly too little sleep, sensitivity to insulin increases - the body has difficulty using the sugar properly. People who do not sleep enough for years are more likely to develop diabetes.
Resistance is decreasing
In addition to a disturbed metabolism and a higher risk of obesity, the immune system also suffers from regular insufficient sleep. If we don't get enough sleep, the immune system cannot regenerate sufficiently . The more often we don't get enough sleep, the weaker our immune system becomes - the immune system that protects us from viral and flu infections .
How much sleep does a person need?
Some people get by just fine with six hours. Others need eight hours to really get going on the day. Everyone is different and there is no exact hour recommendation. However, you can follow this rule of thumb: If you stay focused and in a good mood during longer periods of work during the day without becoming sleepy or irritable, you have found your personal sleep quota . Test it out, your personal optimum will probably be somewhere between 6.5 and 8 hours.
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What can you do for a strong immune system?
In addition to sufficient sleep, other factors are of course crucial for a strong immune system. These include the usual suspects such as a balanced diet and exercise in the fresh air. Stress should not be underestimated here either. Too much and too frequent stress can also have a negative effect on your immune system.
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