How does disrupted sleep or insomnia affect your overall health?

We don't sleep enough, and that's a real problem.

Insomnia, waking up during the night, going to bed late... Around 20 to 30% of adults suffer from sleep disorders, and up to 10% experience chronic insomnia that has a real impact on their daily health.

A major risk to the heart and arteries

Sleeping poorly or not enough is not without consequences. Several large studies have shown that chronic insomnia or short sleep duration (less than 6 hours) increase the risk of cardiovascular disease (high blood pressure, heart attack, stroke).

• A meta-analysis of 13 studies involving more than 120,000 people revealed a45%increasein cardiovascular riskin people suffering from insomnia.

A disruption of metabolism and health

Lack of sleep disrupts sugar metabolism, reduces insulin sensitivity, and increases the risk of type 2 diabetes.

• In 1999, a controlled experimental study showed that just a few nights of restricted sleep are enough to induce insulin resistance in healthy young adults.
• Lack of sleep also alters the levels of two key hormones:ghrelin(which stimulates appetite) andleptin(which signals satiety). The result: increased cravings and a higher risk of becoming overweight.

Sleep disorders, more often ill

Sleeping less than 6 hours per night makes you more vulnerable to infections.

Studies show that insufficient sleep exposes you to a much higher risk of catching a cold, with increased vulnerability to viral infections.

The brain suffers too

After just one night of insufficient sleep, effects on concentration, memory, and decision-making can be observed. In the long term, lack of sleep promotes anxiety, irritability, and even depression.

• A 2010 review documented the decline in cognitive performance following sleep deprivation.

A vicious cycle between stress and insomnia

The less we sleep, the more stressed we become. And the more stressed we are, the less we sleep. This negative cycle can aggravate mood disorders and cause long-term damage to our mental and physical health.

Fortunately, not everything is irreversible.

The good news? Restoring sufficient sleep (7 to 8 hours per night) can quickly improve cardiovascular health, blood sugar levels, mood, and even immunity.

• Studies have shown that the beneficial effects of restored sleep can be measured within a few weeks.

Simple tips for better sleep

• Try to get7 to 8 hours of sleepper night, on a regular basis.
• Go to bed and get up at fixed times, even on weekends.
• Limit screen time and stimulants (coffee, intense exercise) before bedtime.
• Create the right atmosphere in your bedroom: calm, cool, and free from blue light.
• If problems persist,consult a sleep specialist: proven approaches (CBT-I, relaxation) can help.
• Don't forgetthe quality of your bedding: it has a significant impact on comfort and sleep. If necessary, use an ergonomic neck cushion or ergonomic shoulder cushion to improve your comfort in cases of muscle or joint tension in the neck or shoulders.

In summary

Lack of sleep is not just a minor inconvenience. It increases the risk of heart disease, diabetes, infections, and mood disorders. But it is possible to reverse the trend by getting back to full, restful nights of sleep.

Bibliography

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2. Sofi F et al., 2014
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5. Prather AA et al., 2015
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7. Killgore WDS, 2010
8. Ford DE & Kamerow DB, 1989
9. Buysse DJ et al., 2008