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In a world that celebrates hustle, sleep often becomes the first thing we sacrifice. But consistently clocking in less than seven hours of sleep each night isn’t just about feeling groggy the next morning; it’s a serious threat to your brain health.
It is now scientifically proven that chronic sleep deficiency may affect your memory, decrease concentration and slow decision-making, as well as put you at risk of developing neurodegenerative disorders, too. You may believe that you could use five or six hours of sleep a day and still be okay, but you are wrong. According to the Centres for Disease Control and Prevention’s (CDC) Morbidity and Mortality Weekly Report, 1 in 3 adults don’t get enough sleep.
The Role of Sleep for Brain: Why 7 hours is Bare Minimum
The American Academy of Sleep Medicine and the Sleep Research Society recommend at least 7 or more hours of sleep per night for optimal health and well-being, for adults aged 18–60 years. Less than that repeated with time can be described as sleep deprivation. And your brain takes note of it.
1. Impaired Memory and Learning
During sleep, the short-term memories are converted to long-term ones. The brain bonds strength between the neural connections during deep sleep especially the REM (Rapid Eye Movement) sleep which assists in learning and memory.
It is during sleep that the brain sorts out the memories, flushes out toxins and rejuvenates itself in preparation for the following day. These highly important processes begin to break down when they are not given the proper rest.
2. Reduced Concentration and Focus
Short attention span is one of the most common effect of sleep deprevtion. The parts of the brain strongly affected by loss of sleep are the pre frontal cortex, which deals with complicated cognitive behavior such as decision making, as well as concentration level.
Scientific Evidence: According to a report in the Journal of Experimental Psychology, those who are sleep deprived face a lower ability to focus, especially when performing activities that require focus.
3. Emotional Instability
Sleep deprivation not only affects the functioning of your brain, but it also influences your feelings. When sleep is less, it is amplified in the amygdala, the medial temporal lobe part of the limbic system, the centre responsible for emotional regulation in the brain prefrontal cortex and rational thinking in the prefrontal cortex. Such an imbalance causes emotional overreactions, mood swings and stress.
Scientific Evidence: At the University of California, Berkley, a study demonstrated that individuals who slept less than six hours per night became much more sensitive to negative emotional cues.
4. Increased Risk of Depression and Anxiety
Insufficient sleep has been directly related to the development and severity of mental disorders, including depression and anxiety. Bad sleep interferes with the balance of serotonin and dopamine, which are essential neurotransmitters involved in mood control mechanisms.
Scientific Evidence: A meta-analysis published in The Lancet Psychiatry journal observed that disturbance in sleep doubles the risk of depression.
5. Slower Cognitive Reflexes and Poor Decision-Making
Sleep deficiency reduces the speed at which your brain functions. According to a study conducted at the Harvard Medical School, sleep-deprived individuals do poorly in cognitive tests as compared to an individual who has a blood alcohol concentration of 0.08%. This implies that loss of sleep is, literally, the psychological equivalent of alcohol inebriation.
What You Can Do: Reset Your Sleep Hygiene
Once you start to sleep fewer than 7 hours regularly, you need to reconsider your sleep regimen. The following is what can assist:
Establish a regular bedtime and wake-up routine- even during the weekends.
Exposure to the screens should be limited an hour before bedtime to lower the effects of blue light.
No caffeine and big meals post 7 pm or evenings.
Make the sleeping environment dark, quiet and cool.
Engage in practice wind-down activities, such as reading or stretching.
Final Thoughts
Your head is not wired to spend 5 hours in sleep and has to face continuous stimulations. You may manage to work with caffeine and adrenaline, but the results of a lack of sleep are disastrous, not only on a productivity level, but on the psychological and cognitive long run.
Consider sleep as the system of maintenance for your brain. Once in a while, it can be skipped, but the system will begin to fall apart. Therefore, switch off your gadgets today, put your eyelids down and allow your brain the rest it deserves.