Lack of sleep may increase the risk for cardiovascular disease, and sleepdeprivation may have a negative impact on cholesterol levels

Insufficient sleep is associated with a number of chronic diseases and conditions—such as diabetes,
cardiovascular disease, obesity, and depression—which threaten our nation’s health. Aside from these,
unsatisfactory sleep is also responsible for motor vehicle and machinery-related crashes, causing substantial
injury and disability each year.

However, new methods for assessing and treating sleep disorders bring hope to the millions suffering from
insufficient sleep. Getting adequate sleep is not a luxury—it is a necessity—and should be thought of as a “vital
sign” of good health.

Diabetes

Studies show that insufficient sleep is linked to an increased risk for the development of Type 2 diabetes.
Specifically, sleep duration and quality have emerged as predictors of levels of Hemoglobin A1c, an important
marker of blood sugar control. Recent research suggests that optimizing sleep duration and quality may be
important means of improving blood sugar control in people with Type 2 diabetes.
Cardiovascular Disease

People with sleep apnea have been found to be at increased risk for a number of cardiovascular diseases.
Notably, hypertension, stroke, coronary heart disease and irregular heartbeats are more common among those
with disordered sleep than their peers without sleep abnormalities. Likewise, sleep apnea and hardening of the
arteries appear to share some common physiological characteristics, further suggesting that sleep apnea may be
an important predictor of cardiovascular disease.

Cholesterol is a kind of fat made by the liver and found in the blood, which is essential to the body as cells and
organs need it. There are two types of cholesterol: “good” high-density lipoproteins or HDL, and “bad” or lowdensity
lipoproteins. A study has found that just a week of restless nights can damage the heart due to a rise in
“bad” cholesterol. Bad cholesterol can damage the walls of the arteries, causing them to become hardened,
scarred and plaques form.

Obesity

Short sleep duration can result in metabolic changes that may be linked to obesity. Epidemiologic studies
revealed an association between short sleep duration and excess body weight. This association has been
reported in all age groups—but has been particularly pronounced in children. It is believed that sleep in childhood
and adolescence is particularly important for brain development and that insufficient sleep in youngsters may
adversely affect the function of a region of the brain known as the hypothalamus, which regulates appetite and
the expenditure of energy.

Depression

There is a complex relationship between sleep and depression. While sleep disturbance has long been held to be
an important symptom of depression, recent research has indicated that depressive symptoms may decrease
once sleep apnea has been effectively treated and sufficient sleep restored.
Adopt good sleep habits

Small adjustments to your daily routine and sleeping area can go a long way toward ensuring you uninterrupted
and restful sleep—and thereby better health.

Start with optimizing your light exposure during the day. Once the sun sets, minimize artificial light exposure to
assist your body in secreting melatonin, which helps you feel sleepy. It can be helpful to sleep in complete
darkness, or as close to it as possible. If you need navigation light, install a low-wattage yellow, orange, or red
light bulb.

Two of the biggest sleep saboteurs are caffeine and alcohol, both of which also increase anxiety. Caffeine’s
effects can last four to seven hours. Tea and chocolate also contain caffeine. Alcohol can help you fall asleep
faster, but it makes sleep more fragmented and less restorative.

Nicotine in all its forms is also a stimulant, so lighting up too close to bedtime can worsen insomnia.
Develop a relaxing pre-sleep routine. Going to bed and getting up at the same time each day helps keep your
sleep on track, but having a consistent pre-sleep routine or “sleep ritual” is also important. Avoid watching TV or
using electronics in the evening, at least an hour or so before going to bed.

If you are even slightly sleep deprived, we encourage you to implement some of these tips tonight, as highquality
sleep is one of the most important factors in your health and quality of life. As for how much sleep you
need for optimal health, a panel of experts reviewed more than 300 studies to determine the ideal amount of
sleep, and found that, as a general rule, most adults need right around eight hours per night.