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During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. This story appears in Issue 87 of our weekly iPad magazine, Huffington, available Friday, Feb. Studies have linked short-term sleep deprivation with a propensity to load up on bigger portions, a preference for high-calorie, high-carb foods and a greater likelihood of choosing unhealthy foods while grocery shopping. Getting six or fewer hours of shut-eye a night triples your risk of drowsy driving-related accidents, according to the National Sleep Foundation's Drowsydriving.org. Certain cytokines need to increase when you have an infection or inflammation, or when you're under stress. A small, recent study of 15 men, published in the journal SLEEP, found that just one night of sleep deprivation was linked with signs of brain tissue loss, measured by blood levels of two brain molecules that usually increase after brain damage. Being exhausted zaps your focus, and can render you more forgetful (no wonder you keep misplacing your cell phone after a bad night between the sheets). Research presented at the SLEEP 2012 conference suggested that getting fewer than six hours a night can ratchet up stroke risk for middle- and older-aged people. Not only can short-term sleep loss lead to increased caloric consumption, but multiple studies have suggested a link between chronic sleep deprivation and increased obesity risk over time. One Cancer study of 1,240 participants who underwent colonoscopies found that those who slept fewer than six hours a night had a 50 percent spike in risk of colorectal adenomas, which can turn malignant over time. A 2013 study from the Centers for Disease Control and Prevention found that too little (and too much!) sleep was linked with a host of chronic diseases, including Type 2 diabetes.


Besides the obvious fact that exhaustion isn't typically conducive to getting busy, skipping your Zzs can take a hit on fertility. A SLEEP study evaluating 1,741 men and women over the course of 10 to 14 years found that men who slept fewer than six hours had a significant increase in mortality risk, even after adjusting for diabetes, hypertension and other factors. A 2005 study found that older people who listened to 45 minutes of soft tunes before hitting the hay reported a 35 percent improvement in their sleep problems.
As long as the music was soft and slow -- around 60 to 80 beats per minute -- it can spur physical changes known to promote sleep, like a slower heart rate and breathing, the BBC reported. In fact, one study published last year showed that just one week of sleeping fewer than six hours a night resulted in changes to more than 700 genes. Plus, just one bad night's sleep can affect a driver's eye-steering coordination, according to research from Manchester Metropolitan University. A small study published last year in the journal SLEEP found that sleep deprived study participants were rated as less attractive and sadder, HuffPost reported at the time. On top of that, sleep is thought to be involved in the process of memory consolidation, according to Harvard, which means shortchanging it can make it more difficult to learn and retain new things.
One 2012 research review from Penn State, for instance, found that sleeping fewer than six hours a night was linked with changes in levels of the appetite hormones ghrelin and leptin. And the same 2012 study that found that sleep deprivation was linked to hormonal changes associated with obesity also found that too little sleep was tied to decreased insulin sensitivity, a diabetes risk factor. A 2013 study published in the American Journal of Epidemiology of 953 young men in Denmark found that those with high levels of sleep disturbances had a 29 percent lower concentration of sperm in their semen.


That's alarming news, considering nearly half of Americans don't bank the recommended seven or more hours of shut-eye a night, according to a recent survey. And sleep deprivation can just make you generally more clumsy, whether you're behind the wheel or not, reports Prevention.
A different study from the Medical Institutet Karolinska in Stockholm, Sweden found that exhausted people are also judged to be less approachable. In addition, infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep.
Another 2012 study published in the American Journal of Human Biology showed that too little sleep was tied to changes in appetite regulation, which could trigger people to eat more. Researchers have also suggested a correlation between sleep apnea and increased cancer risk of any kind.
Read on for the nightmare-inducing truth about what could be happening to your body when you don't get enough sleep, starting the very first night. And the problem only gets worse over time: Researchers have linked chronic sleep deprivation with skin aging. And yet another study from the University of Pennsylvania found that study participants who were sleep deprived for five nights in a row gained about two pounds, perhaps because of late night snacking.



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