PRACTICAL GUIDE FIX YOUR SLEEP

chapter 1 The Physical and Mental Toll of Sleep Deprivation Physical Effects: Weakened immune system – Increased susceptibility to illness. Weight gain – Hormonal changes (ghrelin and leptin) that increase appetite. Increased risk of chronic conditions – Such as heart disease, diabetes, and high blood pressure. Reduced motor skills – Slower reflexes and poor coordination, increasing accident risk. Fatigue and low energy – Persistent tiredness affecting daily functioning. Premature aging – Reduced skin repair and hormone imbalance. Mental and Cognitive Effects: Impaired memory and learning – The brain’s ability to consolidate information suffers. Poor concentration and focus – Decreased alertness and cognitive function. Mood disturbances – Increased irritability, anxiety, and risk of depression. Hallucinations or microsleeps – In extreme cases, brief lapses in awareness or perception. Lower stress tolerance – Heightened emotional reactivity and decreased self- regulation. Common Myths About Sleep "You can catch up on sleep over the weekend." Reality: While you might reduce sleep debt temporarily, it doesn’t fully restore cognitive or physical deficits. "Everyone needs 8 hours of sleep." Reality: Sleep needs vary. Some may function well on 7 hours, others may need 9. "Older adults need less sleep." Reality: Sleep patterns may change, but the need remains around 7–8 hours. "Snoring is harmless." Reality: Loud, frequent snoring can be a sign of sleep apnea, a serious condition. "Drinking alcohol helps you sleep better." Reality: Alcohol may make you sleepy, but it disrupts deep sleep and REM cycles. "Watching TV helps you fall asleep."