Sleep is one of the essential needs for maintaining physical and mental health. Without proper sleep, our body can’t function correctly, and it opens doors to various health issues.

Unfortunately, today’s fast-paced lifestyle has affected sleep, and people are getting less sleep than they ideally should.

How much sleep do you need?

According to sleep experts, everyone needs 7-9 hours of sleep per night. However, this amount differs for different age groups. For instance, newborn babies need 14-17 hours of sleep, while elderly people need only 7-8 hours of sleep.

The effects of lack of sleep

When we don’t get enough sleep, we start experiencing the effects almost immediately. The first noticeable effect is drowsiness, followed by difficulty in concentrating, irritability, and mood swings.

However, the effects of lack of sleep go beyond these initial symptoms and can cause various health issues.

Physical effects of lack of sleep

Lack of sleep affects the body’s ability to repair and restore cells, meaning it can lower the immune system and make us more susceptible to infections and diseases.

Sleep deprivation increases the risk of developing long-term conditions such as obesity, heart disease, and diabetes.

Mental effects of lack of sleep

Consistent sleep deprivation also affects mental well-being. Sleep-deprived individuals experience mood swings and feelings of anxiety and depression. Their ability to concentrate decreases, and they tend to make more errors in their daily work.

They also might suffer from sleep disorders, such as insomnia, sleep apnea, or chronic fatigue syndrome.

How functioning on just 4 hours of sleep affects your health?

If you’re functioning on just 4 hours of sleep, then you’re not meeting the minimum amount required for your body to function correctly.

1. Decreased Cognitive Abilities

Studies show that when a person sleeps for less than five hours, their cognitive abilities decrease.

If you are functioning on just four hours of sleep, you will experience difficulty concentrating, processing information, making decisions, analyzing situations, and performing logical tasks.

2. Physical Weakness

A person with inadequate sleep is more prone to injuries, usually due to decreased reflexes, judgment, and decision-making skills. You may suffer from muscle pain, headaches, or not feel up to exercise or physical activities.

3. Weakened Immune System

Your body uses sleep as an opportunity to heal, repair and fight off infections. With only four hours of sleep each night, your immune system weakens, putting you at risk of getting sick, and vulnerable to diseases and infections.

4. Increased Risk of Heart Diseases and Diabetes

Studies have shown that reduced sleep can increase blood sugar levels, leading to Type-2 diabetes. Additionally, it can increase inflammation and blood pressure increasing the risk of heart diseases.

5. Compromised Mental Health

Low sleep levels increase the risk of mental health disorders like depression and anxiety. This happens due to a lack of proper rest and relaxation that is required for the brain to function optimally.

Ways to improve sleep

Improving sleep can have multiple beneficial effects. The following are simple ways to improve sleep:.

1. Set a sleep schedule

Go to bed and wake up at the same time every day, even on weekends and holidays. This helps your body clock maintain a structured sleep-wake cycle.

2. Improve your sleeping environment

Your bedroom environment should be dark, quiet, and cool. Remove all electronics (TV, laptops, smartphones, etc.) that can emit blue light or disrupt your sleep.

3. Limit caffeine and alcohol intake

Caffeine is a stimulant that affects sleep quality, so limit your caffeine intake, especially in the afternoons and evenings. Similarly, alcohol might induce drowsiness, but it can degrade sleep quality, so limit alcohol consumption to improve sleep.

4. Exercise regularly

Exercise during the day or early evening helps improve sleep quality, but avoid exercising right before bedtime.

5. Manage anxiety and stress

Manage anxiety and stressful situations through deep breathing exercises, meditation, and developing relaxation techniques.

Conclusion

Sleep is essential for maintaining good health, and inadequate sleep can cause severe health problems. Functioning on just four hours of sleep has both physical and mental effects, and the body doesn’t get enough time to repair and recover itself.

Therefore it’s important to get enough sleep regularly, and with the tips provided above, you can work towards achieving a good sleep routine.