As an ongoing series, I have been highlighting the top causes of death in Southwest Utah and what we can all do to lessen our risk for each of them. This article discusses the impact that lack of sleep has on all of these leading killers as part of our invitation to be more intentional about sleep in your life. Those of us who get less than 6 hours of sleep are 30-60% more likely to die from any cause than those who get over 7 hours. Studies also demonstrate that not sleeping can negate the positive impacts of other healthy behaviors like eating well and exercising.
Cancer
Sleep deprivation is linked to an increased risk of certain cancers by affecting immune function, inflammation, and cell repair. Insufficient sleep has been associated with higher risks for breast, colorectal, and prostate cancers. Sleep disorders and circadian rhythm disruption, often caused by shift work, further contribute to this risk.
Heart Disease
Lack of sleep significantly increases the risk of heart disease by raising blood pressure, promoting inflammation, disrupting circadian rhythms, increasing stress hormones, and affecting food choices, leading to higher chances of heart attack, stroke, and heart failure. Consistently short sleep and irregular sleep patterns can create a vicious cycle that worsens existing heart conditions.
Alzheimer’s Disease
Research shows that inadequate sleep (6 hours or less) in midlife raises Alzheimer’s risk. Poor sleep leads to the buildup of toxic proteins in the brain, which in turn worsens sleep quality and accelerates dementia progression.
Unintentional Injury (Accidents)
Sleep loss can lead to unintentional injuries by impairing attention, slowing reaction time, and increasing risky behaviors, affecting everything from car accidents to major industrial disasters. The danger rises with the degree of sleep deprivation; adults getting less than 7 hours have substantially higher risks for fatal accidents.
Stroke
Insufficient sleep can directly harm blood vessels in the brain and alter blood flow. Poor sleep raises risks for hypertension (high blood pressure), diabetes, obesity, and atrial fibrillation (irregular heartbeat), all major stroke contributors.
Chronic Lung Disease
For chronic obstructive pulmonary disease (COPD) patients, poor sleep can, in some cases, be more harmful than smoking by increasing the risk of severe flare-ups. Adequate sleep boosts the immune system and oxygen regulation while reducing inflammation, all crucial for lung defense.
Diabetes
Lack of sleep can increase the risk of developing type 2 diabetes by impairing the body’s ability to regulate blood sugar and increasing weight gain. Poor sleep can cause insulin resistance, increase stress, and disrupt appetite-regulating hormones. When you’re sleep deprived, it’s also harder to make good decisions about food and exercise.
Suicide
Sleep and mental health are inseparable. Sleep deprivation is strongly linked to suicidal thoughts and behaviors, as it worsens mood and impairs judgement and impulse control. Significant changes in sleep are listed among the top warning signs of suicide by the Substance Abuse and Mental Health Services Administration (SAMHSA).
Septicemia
Inadequate sleep significantly increases your risk of getting septicemia (also called sepsis) or making the outcome worse if you already have it. Sepsis is a life-threatening condition that occurs when your body overreacts to an infection. You’re more likely to develop it when you have a weakened immune system and chronic inflammation, which also makes you more vulnerable to infections in the first place. Sleep helps prevent the conditions that lead to sepsis.
Kidney Disease
Lack of sleep disrupts hormones, raises blood pressure and inflammation, and increases the likelihood of diabetes and obesity. These are all major risk factors for chronic kidney disease (CKD). Sleep deprivation also stresses the kidneys by preventing their natural nighttime normalization and regulation of blood pressure and fluid balance.
Influenza/Pneumonia/COVID-19
Poor sleep increases your risk of contracting influenza and other respiratory infections while making symptoms more severe and recovery slower. This is partly due to a weakened immune response. The effectiveness of vaccines is also compromised due to a lower antibody response.
As sleep neuroscientist and author Matthew Walker says, “The shorter your sleep, the shorter your life.” We encourage the opposite of that: take care of yourself by getting enough sleep so you can live a longer, healthier life.