Sleep Deprivation: Understanding The Sickness Caused By Lack Of Sleep

Feeling unwell is often your body's way of telling you to slow down and rest. Sleep is essential for recovery, and a lack of it can cause nausea and increase your chances of getting sick. When you don't get enough sleep, your body produces fewer antibodies and proteins called cytokines, which are needed to fight off infections. This means you're more likely to get sick and may stay sick for longer. Sleep deprivation can also lead to inflammation in the intestines, causing nausea and potentially leading to chronic gastrointestinal disorders.

Sleep and the immune system

The impact of sleep deprivation on the immune system is twofold. Not only does it increase your chances of getting sick, but it also affects your body's ability to recover. Once you have an infection, your body requires an increased amount of cytokines to combat the illness. Without adequate rest, your body struggles to produce the necessary cytokines, prolonging your illness.

Additionally, sleep deprivation can cause an overproduction of pro-inflammatory cytokines, leading to increased inflammation throughout the body, including in the digestive organs. This can trigger various gastrointestinal issues, such as nausea, abdominal pain, and diarrhoea. Chronic sleep deprivation has also been linked to more severe gastrointestinal disorders, including inflammatory bowel disease, irritable bowel syndrome, and gastroesophageal reflux disease.

The immune system relies on energy to function optimally. When you're awake, your body's energy is directed towards activities like thinking and physical movement. During sleep, this energy can be redirected towards the immune system, allowing it to mount a more robust response to fight off infections.

Furthermore, sleep gives your body the time and resources it needs to repair and heal itself. This is why you often feel sleepy when you're sick—it's your body's way of telling you to slow down and rest so that it can initiate the necessary immune processes to fight off the illness.

In summary, the relationship between sleep and the immune system is a delicate balance. Adequate sleep is essential for maintaining a strong immune system, and a well-functioning immune system helps protect your body during periods of insufficient sleep. Disruptions to this balance can leave you more vulnerable to illnesses and may impact your body's ability to recover.

Sleep loss and nausea

Sleep is necessary for all the body's systems to function properly. When you don't get enough sleep, your body makes fewer antibodies to help fight infection, and releases fewer proteins called cytokines. Cytokines fight off inflammation and infection, and help regulate your sleep.

A lack of sleep can also cause nausea, which may be accompanied by gas, stomach pain, diarrhoea, and other related problems. This is because a lack of sleep increases the activity of the immune system, which in turn causes the body's immune cells to overproduce proteins called pro-inflammatory cytokines. These substances increase inflammation in tissues throughout the body, including the digestive organs, and can trigger uncomfortable symptoms.

Inflammation of the intestines, caused by poor or insufficient sleep, may be responsible for symptoms like nausea. If sleep deprivation continues long-term, it may be associated with changes in the digestive tract that can lead to chronic disorders. Research studies have linked sleep deprivation to disorders of the stomach and intestines that can cause nausea and other symptoms. These include inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), Crohn's disease, gastroesophageal reflux disease (GERD), peptic ulcers, and colon cancer.

If you are feeling nauseous after a night of poor sleep, there are some simple remedies that may help you manage your nausea:

• Drink enough water
• Try sitting quietly
• Change positions: if lying down makes nausea worse, try sitting up, and vice versa
• Eat smaller meals
• Avoid fatty, spicy, or salty foods
• Avoid unpleasant smells
• Get fresh air
• Distract yourself by watching a movie, reading a book, or playing a game

If nausea persists or is accompanied by other symptoms, consider contacting your doctor.

Sleep and gastrointestinal health

A lack of sleep can have a significant impact on your gastrointestinal health. When you don't get enough sleep, your body produces fewer cytokines, proteins that fight off inflammation and infection. This can lead to inflammation in the digestive organs, including the intestines, causing symptoms like nausea, gas, stomach pain, and diarrhoea.

Research has linked sleep deprivation to various gastrointestinal disorders, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), Crohn's disease, gastroesophageal reflux disease (GERD), peptic ulcers, and even colon cancer. These disorders can cause nausea and other unpleasant symptoms.

Additionally, sleep deprivation can affect your appetite and lead to unhealthy eating habits. Studies have shown that a lack of sleep increases cravings for unhealthy snacks and caffeine, which can contribute to obesity and diabetes. The increased consumption of junk food, especially those high in sugar, can cause a spike in glucose levels, leading to nausea.

Stress and anxiety, which are often caused by sleep deprivation, can also trigger gastrointestinal issues. High levels of stress activate the hypothalamus, producing a hormone called corticotropin-releasing factor (CRF). This buildup of CRF can cause spasms in the colon and upper stomach muscles, resulting in nausea.

To improve gastrointestinal health, it is crucial to prioritise sleep. Establishing consistent bedtimes and wake-up times, improving sleep hygiene, and incorporating relaxing bedtime routines can promote longer and higher-quality sleep.

In summary, sleep deprivation can have far-reaching consequences for gastrointestinal health, increasing the risk of various disorders and negatively impacting overall well-being. Adequate sleep is essential for maintaining a healthy digestive system and reducing the likelihood of nausea and other gastrointestinal symptoms.

Sleep disorders and their treatment

Sleep is an important part of your overall health and well-being. Sleep disorders are a group of conditions that affect one's ability to sleep well on a regular basis. They can be caused by a health problem or by too much stress. Sleep disorders are becoming increasingly common in the United States.

Insomnia

Insomnia refers to the inability to fall asleep or remain asleep. It can be caused by jet lag, stress, anxiety, hormones, or digestive problems. It may also be a symptom of another condition. Insomnia is usually classified as one of three types: chronic (when insomnia happens regularly for at least one month), intermittent (when insomnia occurs periodically), or transient (when insomnia lasts for just a few nights at a time). Treatment for insomnia may include medication and therapy. Cognitive behavioural therapy for insomnia (CBT-I) is a 6- to 8-week treatment plan that helps one learn how to fall asleep faster and stay asleep longer.

Sleep apnea

Sleep apnea is characterised by pauses in breathing during sleep. The most common type is obstructive sleep apnea, where the muscles relax during sleep, causing the soft tissue in the back of the throat to collapse and block the airway. This can be treated with a continuous positive airway pressure (CPAP) machine, which keeps the airway open while one sleeps. Surgery may also be required in some cases.

Restless leg syndrome (RLS)

Restless leg syndrome (RLS) creates discomfort in the legs and an impulse to move them as one falls asleep. Lifestyle changes such as adjustments to sleep habits, exercise, compression devices, massages, hot baths, and medication can all help treat RLS.

Narcolepsy

Narcolepsy causes one to feel very drowsy during the day and have problems staying awake. While there is no cure for narcolepsy, lifestyle changes and medication can ease the symptoms.

Treatment and Prevention

Treatment for sleep disorders can vary depending on the type and underlying cause. It generally includes a combination of medical treatments and lifestyle changes. Medical treatments may include melatonin supplements, allergy or cold medication, medication for any underlying health issues, breathing devices or surgery, and dental guards (usually for teeth grinding).

Lifestyle changes that can improve sleep quality include:

• Incorporating more vegetables and fish into your diet, and reducing sugar intake
• Reducing stress and anxiety by exercising and stretching
• Creating and sticking to a regular sleeping schedule
• Drinking less water before bedtime
• Limiting caffeine intake, especially in the late afternoon or evening
• Decreasing tobacco and alcohol use
• Eating smaller, low-carbohydrate meals before bedtime
• Maintaining a healthy weight
• Establishing consistent bedtimes and wake-up times
• Incorporating bedtime routines such as brushing teeth, dimming lights, reading a book, and reducing noise
• Removing screens from the bedroom
• Exercising daily
• Limiting naps
• Keeping the bedroom cozy, cool, quiet, dark, and comfortable
• Avoiding caffeine, alcohol, cigarettes, and large meals before bedtime

Tips for getting quality sleep

Sleep is just as important for your health as regular exercise and a healthy diet. Poor sleep can negatively affect your thinking ability, mood, heart health, immune health, and more. It can also increase your chances of developing obesity, diabetes, and other health conditions.

• Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's internal clock, which aligns itself with sunrise and sunset.
• Get some daily exercise: Physical activity can help improve sleep quality and duration. However, avoid exercising too late in the day, as it may interfere with your sleep due to its stimulatory effect.
• Increase bright light exposure during the day: Spending time in natural sunlight or bright light can help keep your circadian rhythm healthy, improving your daytime energy and nighttime sleep quality.
• Reduce blue light exposure in the evening: The blue light emitted by electronic devices like smartphones and computers can disrupt your sleep by reducing the production of melatonin, a hormone that helps you relax and get deep sleep.
• Avoid caffeine late in the day: Caffeine can negatively impact your sleep, reducing total sleep time and overall sleep efficiency. Avoid caffeinated beverages at least 8 hours before bedtime.
• Limit daytime naps: Long or irregular naps can negatively affect your nighttime sleep by confusing your internal clock. However, short power naps can be beneficial.
• Optimize your bedroom environment: Minimize external noise, light, and artificial light from devices. Keep your bedroom at a comfortable temperature—around 65°F (18.3°C) is ideal for most people.
• Avoid drinking liquids before bed: Drinking large amounts of fluids before bed can lead to excessive urination during the night, disrupting your sleep. Stop consuming fluids 1–2 hours before going to bed.
• Don't eat late in the evening: Eating a large meal close to bedtime can negatively affect your sleep quality. Try to eat dinner a few hours before bed, and if you eat later, stick to a small snack.
• Relax and clear your mind before bed: Practicing relaxation techniques such as mindfulness, meditation, reading, or taking a hot bath can improve your sleep quality.

Frequently asked questions