Health
Sleep deprivation dangers: How pulling an all-nighter affects your physical and mental health
Most people have sacrificed sleep at some point, but those extra waking hours could come at a price.
While it can be tempting to burn the midnight oil — whether it’s to get some work done, knock out a home project or care for a loved one — forgoing rest can wreak havoc on your health.
Fox News Digital spoke to experts about the short- and long-term effects of pulling an all-nighter — and how to rebound after a period of missed sleep.
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Here’s a deep dive.
What does staying up all night do to the body?
Pulling an all-nighter can have several impacts on the body, both physically and mentally, according to Dr. Leah Joseph, a primary care physician with New York-based Teladoc Health.
Pulling an all-nighter can have several impacts on the body, both physically and mentally, doctors warned. (iStock)
“The physical effects include weakening your immune system, which makes you more susceptible to illnesses,” she told Fox News Digital.
“Your body may also release a higher level of cortisol, which leads to elevated stress levels.”
In addition, sleep deprivation can result in impaired memory, concentration and overall cognitive function, Joseph noted.
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“The mental effects include mood changes, which can contribute to irritability, anxiety or depression,” she said.
“It also affects your decision-making, as your judgment may be negatively affected.”
Alex Dimitriu, M.D., who is double board-certified in psychiatry and sleep medicine and is founder of Menlo Park Psychiatry & Sleep Medicine in California, also warned of adverse effects.
“Even a single night of insufficient sleep leads to a buildup of toxins in the brain similar to those seen in people with Alzheimer’s disease.”
“There is evidence that even a single night of insufficient — or worse yet, absent — sleep leads to a buildup of toxins in the brain similar to those seen in people with Alzheimer’s disease,” he told Fox News Digital.
“Similar to Alzheimer’s, even one night of lost sleep can cause fatigue, impaired impulse control, mood instability, diminished attention and memory — all symptoms similar to ADHD.”
Staying up all night can significantly disrupt your sleep schedule and circadian rhythm, a doctor warned. (iStock)
“Underslept” people are more likely to suffer from a variety of psychiatric conditions, Dimitriu said.
Those include depression, anxiety, substance use, memory impairment and possibly an eventual increased risk of dementia.
“The brain needs sleep to clean up and reset,” he said.
Physically, lost sleep causes increased carb craving, diminished immunity and increased stress hormones, such as cortisol and adrenaline, he added.
“The brain needs sleep to clean up and reset.”
“The increased stress hormones, in turn, can elevate heart rate, blood pressure and blood sugar.”
Is an occasional all-nighter safe?
While pulling an occasional all-nighter may include include fatigue, irritability, impaired cognitive function and a temporary disruption of the sleep-wake cycle, Joseph said it may not cause significant long-term damage on its own.
Consistently skipping sleep over an extended period can lead to chronic sleep deprivation, which can have severe consequences over time. (iStock)
“Occasional all-nighters may not cause significant long-term damage if followed by sufficient recovery sleep,” she said. “The human body is resilient and can generally recover from short-term sleep deprivation.”
Consistently skipping sleep over an extended period can lead to chronic sleep deprivation, however, which can have more severe consequences over time.
Those impacts can include an increased risk of cardiovascular disease, diabetes, obesity, impaired immune function and mental health issues, Joseph said.
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Sleep deprivation will affect different people in different ways, she noted, as individual factors and resilience play a role.
“An all-nighter never killed anyone,” Dimitriu agreed. “However, they add up, and you will still feel miserable after a night of no sleep, and will not perform at your best.”
The physical effects of all-nighters include weakening of the immune system, which makes people more susceptible to illness. (iStock)
What to do after an all-nighter
Staying up all night can significantly disrupt your sleep schedule and circadian rhythm, Joseph said.
“The circadian rhythm is a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours,” the doctor said.
“When you stay up all night, you throw off this cycle, leading to several potential effects on your sleep schedule.”
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After pulling an all-nighter, it may take some time for the body to readjust, and this can lead to temporary insomnia or difficulties falling asleep at the usual time, according to Joseph.
“Some potential effects that someone can suffer from include delayed sleep onset, irregular sleep patterns, increased sleep debt and difficulty regaining normalcy,” she said.
Exposure to morning sunlight can help regulate the circadian rhythm and get back to a regular sleep schedule, experts say. (iStock)
To mitigate the impact on your sleep schedule, prioritize getting back on track as soon as possible, said Joseph.
Some strategies include shifting to an earlier bedtime, spending time outdoors during daylight hours to help regulate your circadian rhythm, and establishing a consistent sleep routine by going to bed and waking up at the same time each day, according to Joseph.
“Personally, I also like to limit caffeine close to bedtime and stay hydrated,” she said. “If I do need a nap, I limit it to 20 to 30 minutes.”
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Dimitriu also recommended getting some sunlight exposure in the morning to reset your rhythm.
“Morning light is really important to getting you to bed at night,” he said.
Getting outdoor physical activity during the day, eating a light dinner and going to bed a little earlier than usual can also help regulate sleep cycles, the doctor advised.
“Prioritizing regular, sufficient sleep is essential for your overall well-being,” a doctor advised. (iStock)
Both experts agreed that the best strategy is to plan for healthy sleep and avoid all-nighters.
“Your performance after a night of not sleeping can be markedly diminished,” Dimitiu said. “All-nighters are often the result of poor planning, so try to plan ahead and avoid nights of lost sleep.”
Joseph added, “While occasional all-nighters may not have severe long-term consequences, making them a habit can contribute to health issues over time.”
“Prioritizing regular, sufficient sleep is essential for your overall well-being.”
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Fireworks have been a quintessential part of Fourth of July celebrations across the nation for generations.
But as Independence Day festivities light up the night sky, the colorful displays can also pose serious health risks — especially to the lungs.
Nearly 300 million pounds of fireworks are released into the atmosphere each year in the U.S., according to the American Lung Association. This creates smoke filled with tiny particles, as well as gases like sulfur dioxide, carbon dioxide and carbon monoxide, which are “very harmful to our lungs.”
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The smoke from fireworks can also release harmful metals, like aluminum, manganese and cadmium, into the air.
Some illegal fireworks may contain lead, which the association describes as “extremely dangerous” due to its potential to cause lasting health damage.
Attendees watch the Independence Day fireworks display along the National Mall in Washington, D.C. (Probal Rashid/LightRocket via Getty Images)
“Inhaling any of these chemicals can irritate the lungs, making it hard to breathe and causing serious health problems, which is why it is important to avoid firework smoke whenever possible,” the group said in a public advisory.
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Air pollution levels increase by an average of 42% on the Fourth of July, according to a 2015 study.
Smoke from fireworks can worsen symptoms and cause flare-ups in those who have asthma or chronic obstructive pulmonary disease (COPD).
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Fine particle pollution has also been linked to more serious health consequences, including heart attacks, stroke, lung cancer and premature death, according to the American Lung Association.
The organization warned that children, older adults and pregnant women, as well as people with lung and heart disease, are especially vulnerable.
Smoke from fireworks can worsen symptoms and cause flare-ups in those who have asthma or chronic obstructive pulmonary disease. (iStock)
Dr. Afif El-Hasan, member of the Lung Association’s board of directors, shared some advice for high-risk fireworks spectators in an interview with Fox News Digital.
Instead of using fireworks at home, El-Hasan recommends watching them from a distance.
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People with asthma who use a rescue inhaler should keep it close at hand in case fireworks trigger wheezing or other symptoms, the expert advised. Wearing a well-fitting N95 mask can also help reduce exposure to fine particles from fireworks smoke and debris.
“If you are familiar with the area and the wind patterns, try to be upwind from the fireworks display and avoid areas where smoke may accumulate,” he said.
An expert recommends watching fireworks from a distance to avoid exposure to air pollution. (iStock)
The expert also recommends attending fireworks events with friends or family, so someone is available to help if a medical emergency arises.
“Make sure you have taken all of your preventative medication before a fireworks show,” El-Hasan advised. “If possible, take a car to the fireworks display. Try to park as close as possible to the event in case you have to get to the car quickly.”
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The expert also recommends drinking water immediately after the show to clear the upper airway. Changing and washing clothes upon returning home can also help to prevent smoke particles from accumulating in the home.
If case of shortness of breath or chest pain, it’s important to seek medical care immediately.
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A study of World Trade Center responders found that PTSD is associated with molecular changes linked to accelerated biological aging and a higher risk of chronic disease.
The study, led by Stony Brook University in New York, could offer new clues to the long-term physical health effects of post-traumatic stress disorder.
The researchers tested blood samples from 393 WTC responders, collected approximately 18 years after the September 11, 2001, attacks, according to a university press release.
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Out of the sampled responders, 232 were diagnosed with PTSD and 161 were not. Between the two groups, 114 proteins and seven metabolites were significantly different.
Firefighter Gerard McGibbon, of Engine 283 in Brownsville, Brooklyn, prays after the World Trade Center buildings collapsed on September 11, 2001. (Mario Tama/Getty Images)
In particular, the researchers detected changes in blood markers linked to brain function, immune activity, energy metabolism, protection against cell damage and how cells communicate and repair tissues.
Also reported were signs of accelerated biological aging in multiple organs — including the heart, kidneys, liver and lungs — among responders with PTSD.
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These discoveries could help explain why people with long-term PTSD are at greater risk for chronic conditions such as heart disease, lung disease, cognitive decline and other age-related illnesses.
“This study found that chronic PTSD is associated with long-lasting biological changes throughout the body, affecting multiple organs and biological systems decades after their traumatic exposure,” lead study author Benjamin Luft, director and principal investigator at the Stony Brook WTC Wellness Program, told Fox News Digital.
“Traumatic experiences can produce lasting biological changes that persist for decades.”
The study reinforces the view that PTSD is a “whole-body illness” rather than simply a mental health disorder, he noted.
“Traumatic experiences can produce lasting biological changes that persist for decades,” Luft said. “These changes appear to accelerate aspects of biological aging and may increase the risk of many chronic diseases.”
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Several proteins that are critical for healthy brain function were also altered in those with PTSD, the researchers found.
“Many of these proteins play critical roles in helping brain cells communicate with one another, repair damage and maintain healthy connections that support memory and thinking,” Luft said.
A New York firefighter is pictured amid the rubble of the World Trade Center following the 9/11 attacks in 2001. (Universal History Archive/Universal Images Group via Getty Images)
The study – which was funded in part by the CDC, the National Institute for Occupational Safety and the National Institutes of Health – was published in Nature Communications.
Luft said the findings should be viewed with “cautious optimism.”
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“The research provides compelling evidence that PTSD is associated with long-lasting biological changes throughout the body, including signs of accelerated aging, altered metabolism and changes in proteins involved in brain health,” he said.
“These findings strengthen the growing recognition that PTSD is not simply a mental health disorder, but a condition that can have lasting effects on physical health as well.”
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Dr. Marc Siegel, Fox News senior medical analyst, was not involved in the study but called the results “fascinating.”
“This speaks to the complex reality that PTSD is not an isolated psychiatric event due to emotional trauma alone, but that it is also tied in with physical trauma,” he told Fox News Digital. “The stress is both emotional and physical, and leads directly to immune dysregulation and aging processes.”
“These findings strengthen the growing recognition that PTSD is not simply a mental health disorder, but a condition that can have lasting effects on physical health as well,” the researcher said. (iStock)
“The chronic diseases that resulted from high exposure in the aftermath of the 9/11 World Trade Center attacks were conjoined in terms of the impact on physical and emotional well-being, longevity and effects on multiple organ systems, as well as core metabolic and immunological processes,” the doctor added.
Study limitations
There were some limitations to the findings, the researchers noted.
“Because all measurements were taken at one point in time, the research can only show an association — not that PTSD directly caused the changes,” Luft noted.
“We are currently doing studies in these patients examining multiple time points to see whether the changes in specific proteins and metabolites precede clinical changes.”
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Also, because the study was done on a unique population – World Trade Center responders who experienced very specific trauma and environmental exposures – the findings may not apply to everyone with PTSD, “such as combat veterans, survivors of abuse or people who experienced other types of trauma.”
Several proteins that are critical for healthy brain function were also altered in those with PTSD, the researchers found. (iStock)
Women are not well-represented in the study, comprising only 10% of responders.
“Blood tests cannot tell us exactly what is happening inside the brain,” Luft said. “Although many of the altered proteins are related to brain function, blood measurements are only an indirect reflection of processes occurring in the brain.”
Looking ahead
Additional studies are needed to determine whether these blood markers can predict disease progression or treatment response.
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“From a public health and policy perspective, the study reinforces the importance of recognizing PTSD as a chronic medical condition with significant long-term health implications,” Luft said.
“Investing in early diagnosis, comprehensive treatment and long-term follow-up for trauma survivors, including our first responders and veterans, may improve quality of life while reducing the burden of chronic disease.”
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