长期睡不好，后果有多严重？

A recent nationwide sleep health report revealed that 48.5 percent of Chinese adults suffer from sleep-related problems. The report published by the China Sleep Research Society (CSRS) highlights that common sleep disturbances include nighttime urination, waking up easily or too early, and difficulty falling asleep. Experts warn that getting less than seven hours of sleep on a regular basis not only disrupts daily life but also poses risks to both physical and mental health.

One of the most immediate consequences of poor sleep is reduced alertness and energy levels the following day, which can hinder work and academic performance. For individuals engaged in tasks such as driving or working at heights, sleep deprivation can significantly increase safety risks.

Sleep is essential to overall health, and even short-term sleep deprivation can impair cognitive functions. Prolonged sleep disturbances, however, can lead to far more severe consequences for both body and mind.

One of the most concerning long-term effects of insufficient sleep is the increased risk of cardiovascular diseases. Sleep deprivation keeps the sympathetic nervous system constantly activated, disrupting the body's natural blood pressure patterns and elevating the risk of hypertension and heart disease by up to 30 percent.

Sleep deprivation also negatively affects mental health, contributing to a higher risk of developing conditions such as depression and anxiety.

Furthermore, frequent difficulty falling asleep has been linked to accelerated cognitive decline. Studies show it can impair memory, executive functions, language abilities, visual-spatial processing, and mental speed.

Chronic sleep deprivation may even shorten life expectancy. A study from the University of Sydney found that poor sleep quality can reduce non-cardiovascular life expectancy by an average of 1.8 years for women and 2.31 years for men.

Fortunately, there are practical ways to improve sleep quality. Creating a sleep-friendly environment is key. This includes putting away electronic devices an hour before bed, changing into comfortable sleepwear, and using relaxing routines such as soaking your feet to unwind.

Soothing background sounds, such as gentle music or white noise, can aid in falling asleep. Additionally, adopting healthier daily habits—such as reducing caffeine and alcohol intake at night, limiting fluid consumption before bed, and minimizing exposure to bright lights—can promote better sleep.

Diet also plays a role in sleep health. Research indicates that adequate vitamin D intake can improve sleep quality in individuals aged 20 to 50.

Vitamin D and other sleep-supporting micronutrients can be obtained through food or dietary supplements. Maintaining a calm mindset and managing anxiety over occasional sleeplessness is also vital for long-term sleep health.