Rigorous studies (including the massive and prestigious "Nurses Study", American University of Harvard) have shown that lack of sleep increases the risk of type 2 diabetes, cardiovascular disease, breast and colon cancer, and even obesity and depression. "People do not understand how the lack of sleep or poor quality sleep is taking its toll on health," says dr. Borreguero Garcia, director of the Sleep Research Institute in Madrid. "Lately there's an avalanche of studies that show a strong association between night sleep deficit and diseases that were not associated with this cause," he confirms. If we had gotten the idea that we could sleep without impunity, science strives to prove otherwise. The clearest conclusion from the new studies is that, if we do not sleep enough or if we stay up late at night, we alter our internal clock ... and all functions controlled by him (virtually all physiological functions). What does that mean? According to scientists, "is the demonstration that sleep deprivation is an anomalous situation for the body and that there is nothing in our biology that will help us adapt to it."Seven hours a day
And how many hours we need to sleep for no sleep deficit? "It varies from person to person, but most need to get seven to nine hours," says the doctor. "In fact, it is known that the heart attack risk begins to increase significantly with less than six or seven hours of sleep a day. We knew that disorders such as sleep apnea or narcolepsy may increase the risk of problems, but it has been shown that, even in healthy people, lack of sleep can impair health. There is a long list of studies that show that people who sleep less, regardless of whether or not sleep disorders-are at increased risk of death from any cause than the rest. "
Although science is just beginning to understand the consequences of lack of sleep, it is proven that its deficit puts us in a state of "high alert" that triggers the production of stress hormones (such as cortisol) and increases blood pressure, important risk factor for heart attacks and strokes. But in addition, the lack of sleep is associated with elevated levels of substances that indicate "low-grade chronic inflammation" in the organism, which is also a risk factor of heart attack, stroke, cancer and type 2 diabetes, including diseases.
And how does chronic silent inflammation? "Deteriorates inside the arteries, which increases cardiovascular risk, which predisposes to insulin resistance, a prelude to diabetes, and impairs the immune response, favoring the emergence and development of cancer and even viral diseases" , explained the specialist. "There is a revealing fact: people who get enough sleep are less than 550% risk of viral infection." But back to sleep enough may prevent these problems. Several studies indicate that good sleep patterns recover can even help lower blood sugar levels. "The same is true with respect to hypertension. And treat sleep disorders can reduce or eliminate the need for antihypertensive drugs, "says the doctor.
Night shifts
If we speak of sleep, we must speak of melatonin, the hormone that we produce in dark situation and seems involved in multiple functions. "We know that people who work at night have higher risk of colon cancer and breast cancer, and one explanation is that nighttime exposure to light reduces melatonin levels in the body," says dr. Garcia Borreguero. "It is believed that melatonin protects against cancer because it influences the levels of other hormones and proteins involved in the immune system. Several studies corroborate Harvard: if you are exposed to light at night (because you sleep late or get up often)'ll produce less melatonin and increase your risk of cancer. "
More appetite
Another proven relationship is the lack of sleep and obesity risk. An analysis of 700 studies conducted in different countries reveals that short sleepers (children and adults) are at increased risk of obesity and obese sleep less and worse than people in their weight. Previous research had already shown that sleep deprivation alters levels of hormones that regulate satiety (ghrelin and leptin), which results in an increased appetite, a craving for refined carbs and higher risk- suffer from obesity. "The latest study, from a few weeks ago, goes further, says the specialist. Apparently, there is a genetic mutation involved in the control of melatonin levels are also associated with increased risk of type 2 diabetes. That may mean the inability to keep a lid on blood sugar levels may be related to circadian rhythms (24 hours) abnormal. We are just beginning to understand the mysteries of sleep, but we've learned a lesson: preventing or treating the problems that lead to lack of sleep is one of the best things we can do for our health. "
