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[Editor’s note: Sleep, as we see below, is crucial. When we have trouble sleeping, we should remember to watch what we eat, if anything, within three hours of heading for bed; clear the day’s worries by giving them to God (let each day take care, said Jesus, of its own), and drift into sleep through prayer and reading the Bible; slumber as the Infant did]<\/em><\/span><\/p>\n By Katlyn Mercer<\/b><\/p>\n Around\u00a0six in 10 Americans<\/a>\u00a0are sleep deprived, according to a recent national study, and that means that many of us are waking up feeling fatigued instead of energized. If you sleep the recommended number of hours (seven to eight) and you still feel tired, the problem could be sleep quality rather than quantity. Restorative sleep involves more than being in bed for the required hours; it also means reaching the important stages of deep sleep. During these stages, our cells renew, we build muscle and bone, and we help strengthen our immunity. If you toss and turn, snore, or wake up frequently to use the bathroom, take note of\u00a0the possible effects on your health<\/a>.<\/span><\/span><\/span><\/p>\n 1. Poor Sleep Increases Your Perception of Pain<\/b><\/span><\/span><\/span><\/p>\n Pain makes it harder to tolerate pain, according to a\u00a0study published in the journal,\u00a0PAIN<\/a>. The study included over 10,400 adults who were given pain tests. Those who lacked sleep had greater sensitivity to these tests and the lower their sleep quality was, the lower their corresponding pain tolerance! To keep pain to a minimum, ensure your room is dark and quiet, and make sure\u00a0your mattress\u2019 firmness matches your sleeping position<\/a>. Your whole body should be supported, so that your shoulders, back, and neck are not in pain.<\/span><\/span><\/span><\/p>\n 2. A Lack of Sleep can Cause Mood Problems<\/b><\/span><\/span><\/span><\/p>\n Researchers\u00a0from the American College of Neuropsychopharmacology<\/a>\u00a0recently conducted a study on teens, finding that chronic sleep deprivation has serious mental risks – including mood problems and a higher likelihood of depression and addiction. In essence, sleep deprivation interferes with the brain\u2019s reward system. It make is more difficult for people to feel satisfied and happy with normal, everyday rewards. Thus, when tired, they can be more prone to partaking in risky activities.<\/span><\/span><\/span><\/p>\n 3. Sleep Deprivation is Linked to Type 2 Diabetes<\/b><\/span><\/span><\/span><\/p>\n A study\u00a0published by the Obesity Society<\/a>\u00a0has found that just one night of bad sleep can equal six months on a high-fat diet when it comes to insulin sensitivity. In the long term, those who do not sleep as much or as well as they should can develop Type 2 diabetes – a situation in which they do not respond well to insulin and therefore have too much sugar in the blood. The good news is that it is easy to lower your risk by consuming a healthy diet and sleeping your required number of hours.<\/span><\/span><\/span><\/p>\n 4. A Lack of Sleep is Linked to Obesity<\/b><\/span><\/span><\/span><\/p>\n If you are wanting to lose a few extra pounds, make sure you sleep well every night. As noted in\u00a0a study by G Beccuti et al<\/a>, short sleep duration and poor sleep quality are known risk factors for the development of obesity. Sleep deprivation causes important metabolic and endocrine alterations that increase hunger and appetite and decrease glucose tolerance – among many other changes.<\/span><\/span><\/span><\/p>\n 5. Poor Sleep Makes You Stressed<\/b><\/span><\/span><\/span><\/p>\n Sleep deprivation causes levels of stress hormone, cortisol, to rise. This hormone, when present at chronically high levels, can contribute to depression and other mental conditions. Keep stress levels down by meditating, breathing, and practicing relaxation exercises at bedtime.<\/span><\/span><\/span><\/p>\n 6. Poor Sleep Causes Cognitive Problems<\/b><\/span><\/span><\/span><\/p>\n If you are student or you work in a demanding office, make sure to perform at your best ability by getting proper sleep quality. Wakefulness at night time leads to poor cognitive performance in the day. Many studies have shown that\u00a0sleep deprivation affects attention<\/a>, working memory, long-term memory, and decision making.<\/span><\/span><\/span><\/p>\n 7. Poor Sleep is Linked to Anxiety<\/b><\/span><\/span><\/span><\/p>\n Because cortisol levels are high when sleep is lacking, those with anxiety can find that they have stronger symptoms, or panic attacks, when they haven\u2019t rested well. If you have anxiety, one of the most important steps to take is to be very strict with your bedtime routine. Sleep at the same time every night, keep gadgets outside your room, and meditate or breathe prior to bedtime to ensure you are in the right frame of mind to fall asleep quickly.<\/span><\/span><\/span><\/p>\n 8. Sleep Deprivation Ups the Risk of Accidents<\/b><\/span><\/span><\/span><\/p>\n If you drive to work or school every day, make sure you rest well. Your actions could affect your life and those of others.\u00a0A 2018 study has shown<\/a>\u00a0that those who sleep for less than seven hours in the previous 24 hours have a higher risk of having a car accident.<\/span><\/span><\/span><\/p>\n 9, Poor Sleep can Make You Ill<\/b><\/span><\/span><\/span><\/p>\n