The Sleep Paradox: Feeling Strong On Less Zzz's

Sleep deprivation can have a range of negative effects on the body and brain, including fatigue, low energy, poor balance and coordination, mood changes, mental health issues, forgetfulness, and a weakened immune system. However, some people may paradoxically experience increased energy levels and alertness after a night of insufficient sleep. This can be attributed to several factors, such as a surge in cortisol and adrenaline, the brain's reward system firing up, subjective adaptation to sleep loss, improved sleep hygiene, or other external factors such as consuming stimulants or engaging in energizing activities. While feeling strangely strong after a night of inadequate sleep may provide a temporary boost, it is important to prioritize healthy sleep habits to maintain overall health and well-being.

Cortisol and Adrenaline Levels Increase

When you don't get enough sleep, your body produces higher levels of cortisol and adrenaline to help you stay alert and get through the day. These hormones can make you feel a false sense of energy, but they can also cause difficulty concentrating, weight gain, anxiety, and depression.

Cortisol, often referred to as the "stress hormone," is produced and released into the bloodstream by the adrenal glands. When you're sleep-deprived, your body may experience increased levels of cortisol, which can contribute to several negative health outcomes. These include weight gain, heart disease, anxiety, and signs of premature aging.

Adrenaline is another hormone that plays a crucial role in keeping us alert when sleep-deprived. It is part of our body's natural "fight-or-flight" response, preparing us to take action in stressful or dangerous situations. While adrenaline can give us a temporary boost of energy, it is not a sustainable source of energy and can interfere with our ability to sleep.

While these hormones can make you feel strangely strong after a night of poor sleep, it is important to remember that this energy is not sustainable and that lack of sleep can have detrimental effects on your health and well-being.

Brain's Reward System Fires Up

Brains Reward System Fires Up

Research shows that sleep loss increases reactivity in your brain's reward system. This means that you may react better to both positive and negative stimuli, or you may experience giddiness or euphoria, making you feel better when you sleep less.

Sleep loss can even improve the moods of those with depression. Research shows that an all-nighter can improve depressive symptoms in 40% to 60% of cases. However, these improvements disappear when people get more sleep.

Beyond your mood, your brain becomes more sensitive and amped up the longer you've been awake. One study found that the excitability of your frontal cortex (a part of your brain) increases with time awake and decreases when you get more sleep.

So, your brain may be working in overdrive. Sleep deprivation is linked to hyperactivity and impulsivity and to ADHD and symptoms that mimic ADHD, which could make you feel like you have more energy.

This extra energy isn’t healthy or sustainable. As Dr. Jamie Zeitzer, co-director of the Center for Sleep and Circadian Sciences at Stanford University, puts it, "it could be viewed similarly to a manic state."

Dopamine Levels Increase

A 2023 study on mice found that sleep loss enhances dopamine release in the brain. Dopamine is a "feel-good" hormone. In sleep-deprived mice, increased dopamine levels led to hyperactivity, aggression, fewer depressive-like behaviours, and more social and sexual behaviour.

While more research is needed to determine if the same happens in humans, this could explain the "tired-but-wired" feeling you get after a night of poor sleep.

The increase in dopamine may also be linked to the brain's reward system firing up. Research shows that sleep loss increases reactivity in the brain's reward system, which may make you feel better when you sleep less.

Subjectively Adapting to Sleep Loss

Our brains are adept at deceiving us. When we don't get enough sleep, we can subjectively adapt to some of the effects of chronic sleep deprivation. We feel fine on less sleep, but we're not actually doing fine.

One study found that participants' performance on cognitive tests got significantly worse the more sleep-deprived they became. However, their ratings of sleepiness only increased slightly at first and then levelled out. The study stated:

> Sleepiness ratings suggest that subjects were largely unaware of these increasing cognitive deficits, which may explain why the impact of chronic sleep restriction on waking cognitive functions is often assumed to be benign.

Another sleep study found that people who claimed they got enough sleep slept more than three hours longer when they had the chance, implying that they were probably sleep-deprived and didn't know it.

You might simply be missing the signs of sleep deprivation. It's not just about low energy; sleep loss can cause everything from weight gain to acne, digestive issues, and mental exhaustion. It's easy to blame these symptoms on a poor diet or stress rather than a lack of sleep.

Research from 2016 states that people who think they do fine on little sleep may actually need environmental stimulation to stay awake and underestimate how sleepy they are.

How to Improve Your Sleep

• Avoid looking at your phone before bed.
• Try to go to bed at the same time every night.
• Avoid caffeine in the late afternoon.
• Limit your alcohol intake in the evening.
• Ensure your mattress is comfortable.
• Keep your bedroom cool and dark.
• Develop a relaxing pre-bed ritual.
• Meditate or jot down a few things you're grateful for.

Circadian Rhythm Sync

Your circadian rhythm is your body's internal 24-hour clock. When you're out of sync with your circadian rhythm, your energy levels will be lower.

• Having an irregular sleep schedule
• Ignoring your chronotype (e.g., a night owl trying to wake up early)
• Stick to a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends. Try not to vary your sleep schedule by more than 30 to 45 minutes.
• Honour your chronotype: If you're a night owl, listen to your body and stick to a later sleep schedule. Likewise, if you're an early bird, embrace your natural tendency to wake up early.
• Create a sleep-friendly environment: Keep your bedroom cool, dark, and comfortable. Most people sleep best in a cool room, around 68 degrees Fahrenheit (20 degrees Celsius). Use light-blocking shades or curtains to keep your room dark.
• Limit exposure to screens before bed: The artificial light from your phone, computer, or TV can disrupt your sleep. Shut off all digital devices at least an hour before bedtime.
• Avoid caffeine and alcohol before bed: Caffeine and alcohol can disrupt your sleep. Stop consuming caffeine at least 5 hours before bedtime, and finish your last drink at least 2 hours before sleeping.

By following these tips, you can get back in sync with your circadian rhythm, which will help boost your energy levels and improve your overall sleep quality. Remember, everyone's circadian rhythm is unique, so pay attention to your body's signals and adjust your routine accordingly.

Frequently asked questions