Health & Lifestyle

The secret to a happy life? SLEEP! Going to bed just one hour later than usual is enough to make you miserable, study suggests

  • Getting less sleep than usual makes people feel less positive and happy
  • Researchers looked at 154 studies that spanned more than 50 years

Staying up too late could make you feel less enthusiastic about life the next day, even if you only lose an hour of sleep.

Getting less sleep than usual, regardless of the number of hours, makes people feel less positive and happy, a scientific review has found.

Researchers looked at 154 studies, spanning more than 50 years, and including more than 5,000 people aged seven to 79, on sleep deprivation.

Sleep restriction, where people got less sleep than normal, was found to significantly reduce their positive feelings, like enthusiasm and happiness.

People’s positive emotions appeared to take the biggest hit if they got four hours less sleep than normal – but they felt less positive from any reduction in sleep at all.

Getting just one hour less sleep than usual could make you feel groggy the next day, a study suggests

Getting just one hour less sleep than usual could make you feel groggy the next day, a study suggests

Losing out on sleep was also linked to a higher risk of feeling anxious and depressed, although this effect was smaller.

Dr Jo Bower, who led the study from the University of East Anglia, said: ‘These results matter because people who feel less positive enjoy things like seeing friends, going to exciting events or watching their favourite television show less, which puts them at greater risk of depression.

‘They are typically less motivated to socialise, so are at greater risk of isolation and loneliness.

‘In our largely sleep-deprived society, people often stay up late, and we don’t want them to be afraid of doing so, but this analysis suggests less sleep will have an effect on mood.’

The scientific review, published in the journal Psychological Bulletin, found people’s emotional state is unsurprisingly most affected by sleep deprivation – like being forced to stay awake overnight, or over several nights.

But researchers also looked at the effects of getting less sleep than usual and getting woken up through the night.

Perhaps reassuringly, for parents of young children who routinely wake them up, the latter was only linked to a reduction in positive emotions and not anxiety or depression.

However this may have been because there were too few studies on this to show a link.

Sleep restriction, meaning less sleep than normal, which could be caused by an unusually late night or early morning, was also linked to people’s emotional reactions.

The studies tested this with experiments including showing people upsetting pictures like a snake or someone pointing a gun, or asking them to do stressful tasks like mental arithmetic.

People who got less sleep reacted less strongly, and less negatively, suggesting they cared less.

Surprisingly, a complete lack of sleep, less sleep or being woken up during sleep were all linked to more of a reduction in positive emotions than an increase in negative feelings.

People typically rated their positive emotions, like enthusiasm, joy and contentment, on a scale in the studies analysed.

Dr Bower said: ‘Evolutionarily, positive emotions like enjoyment are good for helping us form social bonds and learn.

‘But when we haven’t had enough sleep, our cognitive function is reduced, so we need to prioritise things like processing threats.

‘That could be why positive emotions are dialled down, because they do not have a short-term benefit.’

However most people in the studies were in their twenties, which could have affected the results.

Tips on how to get to sleep and sleep better

Insomnia means you regularly have problems sleeping. It can get better by changing your sleeping habits

Insomnia means you regularly have problems sleeping. It can get better by changing your sleeping habits

One in three adults in the UK and almost half of US adults suffer with insomnia, with millions more reporting sleepless nights.

Long-term sleep deprivation can cause obesity, diabetes and cardiovascular disease. 

Insomnia can be caused by stress, anxiety, alcohol, caffeine or nicotine, noise, shift work and jet lag. 

If you regularly have problems sleeping, there are simple ways to improve your sleep hygiene. 

 

 Keep regular sleep hours 

  • Try going to bed when you feel tired and getting up at the same time each day. 

Create a restful space 

  • Dark, quiet and cool environments generally make it easier to fall asleep and stay asleep.

 Get moving

  • Exercise is good for your physical health and your mind.  It can also help you sleep better. Just don’t do vigorous exercise too close to your bedtime. 

 

 Don’t force it 

  • If you find yourself unable to get to sleep, get up and do something relaxing for a bit. Then get back into bed when you feel a bit sleepier. 

Write down your worries

  • If you find your worries keep you up at night, try writing them down before going to bed. 

Ease off the caffeine

  • Alcohol and caffeine can stop you from falling asleep and having a deep sleep. Cutting down on caffeine close to bedtime and alcoholic drinks could help you dose off. 

 

 

Source NHS 


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