It only takes one sleepless night to ruin social interactions and make people feel lonely, a new study showed.
-originally appeared on abcnews.go.com
“Mother nature took millions of years to perfect our sleep and we just shaved off over an hour to fit our lifestyle,”
Dr. Matt Walker.
Study links lack of sleep in children to increased risk of developing Type 2 diabetes when they grow up.
Researchers found that people who were sleeping less seemed to desire for more personal space and more distance from others increased. The fMRI brain images backed up this behavior. After being deprived of sleep, brain regions that usually promote socialization- in the participants- were seen to be less active on the images.
Loneliness could be seen with people witnessing even 10 to 15 minutes of sleep loss, Walker said, and it can have physical consequences, too.
The irony of loneliness is that individuals are not alone in feeling lonely. Several studies have shown an increased risk of earlier death due to feelings of loneliness.
Studies also show Sleeping in rooms that have even a little light can increase risk of depression.
“On a positive note, just one night of good sleep makes you feel more outgoing and socially confident, and furthermore, will attract others to you,” Walker said.
Lack of sleep leads to Stress on the body which may lead to weight gain, premature aging, hair loss, hormone imbalances, infertility, and lowered immune function.
Release of Stress hormones (during the day or at night) can have a huge impact on the sleep cycle as well, and it works both ways. Lack of sleep elevates stress hormones, and stress hormones can cause sleep problems.
1. Keep a regular sleep-wake schedule
Sleeping and waking up according to a regular albeit not strict schedule will make you feel much more refreshed and energized than if you sleep the same number of hours at different times.
2. Control your exposure to light
Our brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert. This has an effect on the Circadian Rhythm.
3. Exercise during the dayPeople who exercise regularly sleep better at night and also feel less sleepy during the day.
4. Be smart about what you eat and drinkYour daytime eating habits play a role in how well you sleep, especially in the hours before bedtime.
5. Wind down and clear your head
Residual stress, worry, and anger from your day can make it very difficult to sleep well.
6. Improve your sleep environment
7. Learn ways to get back to sleep
It’s normal to wake briefly during the night but if you’re having trouble falling back asleep, these tips may help:
8. Follow Through
Some of these tips will be easier to include in your routine than others. However, if you stick with them consistently, your chances of having restful sleep will be better.
Keep in mind, some sleep problems could signify the presence of a sleep disorder such as apnea, restless legs syndrome, narcolepsy, or another clinical sleep problem. If your sleep difficulties and feeling lonely don’t improve by following these, you may want to consult your physician or a sleep specialist.
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