Scientists are sending out a warning.
Adults are generally advised by health experts, including the CDC, to get at least seven hours of sleep each night. However, reaching this benchmark can often be difficult due to various factors such as stress, lifestyle demands, or health conditions. Sleep deprivation—even over a few nights—can trigger negative health effects, including cognitive decline and increased vulnerability to chronic conditions. A recent study sought to understand just how quickly these effects can begin to surface.
Researchers examined how a short period of sleep restriction impacts the body, particularly in young, healthy men. In the study, participants underwent two separate three-night sessions. In one session, they were restricted to only about 4.25 hours of sleep per night; in the other, they were allowed a full night’s rest of roughly 8.5 hours. Throughout the study, researchers collected blood samples before and after participants engaged in 30-minute high-intensity workouts to measure various biomarkers.
The investigation focused on 88 proteins linked to cardiovascular disease. Results showed that just three nights of insufficient sleep significantly altered protein levels, with 16 markers associated with increased cardiovascular risk showing elevated levels. Although physical exercise did influence some of the same proteins positively, it did not reverse the changes brought on by sleep loss. Key indicators of inflammation, such as interleukins and chemokines, were among those that increased during the sleep-restricted period.
While some beneficial proteins tied to exercise, like IL-6 and BDNF, were present regardless of sleep quality, they were less pronounced among those who had not slept adequately. This suggests that even healthy individuals can quickly begin to experience harmful biological changes with limited sleep. Researchers emphasized the need to investigate how these short-term effects might differ in women or older adults.
Cardiology experts commented on the study’s implications, pointing out the biochemical connections between poor sleep and inflammation. They advised adopting healthy sleep habits—such as maintaining a consistent schedule, limiting caffeine and screen time before bed, and following a balanced lifestyle—to minimize the health risks associated with inadequate rest. These findings reinforce the importance of sleep as a pillar of cardiovascular and overall health.
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