Getting enough sleep is often described as one of the foundations of good health. Many health professionals recommend around seven hours of sleep per night for adults. However, busy schedules, stress, late-night screen use, and shift work can make that target difficult to achieve.
Recent insights from sleep-focused company Simba Sleep suggest that consistently sleeping fewer than seven hours may be associated with several physical and internal changes. While individual experiences vary, research continues to highlight how sleep plays a role in overall well-being.
1. Hormonal Imbalances
Sleep is closely connected to hormone regulation. When rest is limited, levels of cortisol — the body’s primary stress hormone — may rise. Elevated cortisol over time has been linked to increased inflammation and heightened stress responses.
Hormonal shifts can also influence mood, appetite, and immune function. Because hormones interact with multiple systems in the body, disrupted sleep may have widespread effects.
2. Changes in Skin Health
The skin is often one of the first areas to reflect internal stress. During sleep, the body boosts blood flow to the skin and activates repair processes that support collagen production and cell renewal.
When sleep is shortened:
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Skin may appear dull or tired
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Sensitivity and redness may increase
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Existing conditions like eczema or psoriasis may become more noticeable
Adequate rest supports the body’s natural overnight recovery cycle, which helps maintain a healthy-looking complexion.
3. Brittle or Weakened Nails
Deep sleep stages are important for tissue repair and cellular regeneration. Interrupted or insufficient sleep may reduce the efficiency of these processes.
Some individuals who regularly sleep less report brittle or weaker nails. This may be linked to reduced keratin production and slower cell repair during shortened sleep cycles.
4. Weight Gain and Appetite Changes
Sleep plays a key role in regulating hunger-related hormones, including ghrelin and leptin. Ghrelin stimulates appetite, while leptin signals fullness.
When sleep is restricted:
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Ghrelin levels may increase
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Leptin levels may decrease
This imbalance can contribute to stronger cravings, particularly for high-calorie or sugary foods. Over time, disrupted sleep patterns may be associated with weight gain and metabolic changes.
5. Body Temperature Regulation Issues
The body’s internal clock, known as the circadian rhythm, helps regulate temperature. Insufficient sleep can disrupt this rhythm, potentially affecting how well the body maintains stable warmth.
Some people experiencing ongoing sleep deprivation report feeling unusually cold in their hands and feet, which may reflect temporary changes in circulation and temperature control.
6. Digestive Discomfort
Emerging research suggests a possible connection between sleep disturbances and digestive irregularities, including bloating or constipation.
Sleep helps coordinate muscle activity in the digestive tract. When rest is inconsistent, this rhythm may slow, contributing to occasional discomfort.
How Much Sleep Do Adults Need?
According to the National Health Service, most healthy adults benefit from seven to nine hours of sleep per night. However, sleep needs can vary based on age, lifestyle, and overall health.
Children and teenagers typically require more sleep to support growth and development, while newborns may sleep significantly longer throughout the day.
Why Sleep Matters
Sleep is more than just a way to recharge. It supports hormone balance, skin repair, metabolism, immune function, and digestion. While missing a night of sleep occasionally is common, consistently sleeping fewer than seven hours may gradually influence multiple areas of health.
Recognizing the signs of inadequate rest can help individuals make informed lifestyle adjustments. Prioritizing consistent, high-quality sleep may be one of the simplest and most effective ways to support long-term well-being.
