One doctor has opened up about the damage sleep deprivation is doing to your health – and how to reverse it.
The question of whether poor sleep can age you is frequently asked on online platforms like Reddit, and now Dr. Tomy Marshall has collaborated with the health and wellness team at Ski Vertigo to shed light on the issue.
Thanks the doctor‘s insights, we can understand the science behind why those late nights could be ageing you at a rapid pace.
Take a read below to find out why that lack of sleep good be having a bit affect on your health.
The science behind how sleep deprivation speeds up ageing
Many perceive sleep as a luxury in our fast-paced society, but the reality is, it’s a biological necessity, particularly concerning ageing.
Research published in Nature Communications indicates that just a few nights of inadequate sleep can instigate biological changes akin to those observed in long-term smokers.
A lack of quality sleep accelerates cellular ageing, weakens the skin’s natural barrier, and hampers cognitive function.
A study has revealed that even a single night of inadequate sleep can accelerate cellular ageing, thereby increasing the risk of chronic conditions such as heart disease, Alzheimer’s, and diabetes. Moreover, sleep deprivation results in elevated cortisol levels (the stress hormone), which breaks down collagen and elastin—proteins vital for maintaining firm, youthful skin.
How does poor sleep age you?
1. Speeds up skin ageing – Sleep is the body’s repair time, during which it produces collagen and restores hydration. Chronic sleep deprivation impairs the skin’s ability to recover from environmental damage, leading to wrinkles, dullness, and sagging—effects similar to those of smoking.
2. Cognitive decline and brain fog – Research indicates that individuals who consistently sleep less than six hours per night are at an increased risk of cognitive decline, memory loss, and even dementia. Sleep is crucial for flushing out toxins from the brain, including beta-amyloid, a protein associated with Alzheimer’s disease.
3. Harms the immune system – Insufficient sleep reduces the body’s capacity to combat infections and recover from illnesses.
4. Chronic disease and an increase in inflammation – Sleep deprivation triggers systemic inflammation, a primary contributor to conditions like heart disease, diabetes, and high blood pressure. Inflammation also speeds up the ageing process, making the body more susceptible to age-related decline.
How to reverse the damage of sleep deprivation and slow ageing
If you haven’t been getting enough shut-eye, there’s a silver lining – the human body has a remarkable capacity for self-healing with the right conditions. To tackle sleep-associated ageing, here are some strategies backed by experts:
- Try and get a good night’s sleep – You should aim for 7–9 hours of uninterrupted sleep each night. Deep sleep is when the body undergoes the most repair.
- Make sure you’re in a comfortable sleeping environment – Keep your bedroom cool (around 65°F or 18°C), dark, and quiet. Think about getting blackout curtains and white noise machines for better rest.
- Try to limit blue light exposure before bed – Reduce the amount of screen time before heading to bed as blue light from devices disrupts melatonin production, making it harder to fall asleep.
- Have a consistent sleep schedule – Try and go to bed and waking up at the same time every day, even on weekend, helps regulate your internal clock, leading to better sleep quality.
- Keep stress levels low – High stress levels can disrupt your sleep. Try mindfulness practices like meditation, deep breathing, or gentle yoga to wind down before bed.
What does the NHS recommend?
According to NHS guidance, a typical healthy adult requires about seven to eight hours of sleep. However, they add that “age, health and personal circumstances affect how much sleep we need, plus some people naturally sleep more than others.”
For those struggling with poor sleep that impacts daily life or causes distress, the NHS advises contacting NHS 111 or speaking with a GP.