Bad night of sleep? Don’t make it a habit

After a night of bad sleep, you feel groggy and unmotivated. But the impact on your health goes deeper.

A small Journal of Immunology study recently discovered that sleep deprivation among healthy individuals altered their immune system cells to resemble the cells of individuals with obesity. These altered cells release proteins known to trigger chronic inflammation and weaken the immune system.

“The study shows how much of an impact just one night of bad sleep can have on your health,” says Dr. Yelena Tumashova, a sleep medicine physician at Advocate Health Care. “But if you are regularly sleep deprived, your body will stay in an inflammatory state which increases your risk for many health concerns.”

Chronic inflammation can increase your risk for:

• Obesity
• Stroke
• Chronic obstructive pulmonary disease (COPD)
• Coronary heart disease
• Diabetes

“It’s also possible to experience the reverse,” Dr. Tumashova says. “Chronic diseases can cause poor sleep or the development of sleep disorders, which can exacerbate symptoms and lead to the development of other chronic health issues.”

For example, one in two people with type 2 diabetes experience sleep troubles due to fluctuating blood sugar levels, according to the Sleep Foundation.

Poor sleep also weakens your immune system, which makes it harder to fight off infections. Your body is also more likely to be caught off guard by abnormal cancer cells, allowing cancer to spread.

“The good news is you can help prevent these chronic diseases and frequent illnesses simply by focusing on getting 7 to 9 hours of high-quality sleep a night,” Dr. Tumashova explains. “This is also why it’s critical to seek help from a sleep medicine specialist if you suspect you may have a sleep disorder.”

Maintaining a healthy weight can promote high-quality sleep. Take a free quiz to learn your healthy weight range.