The impact of sleep deprivation is multifaceted, affecting not only one’s health and well-being, but also public health as a whole and even national economies. For the individual, sleep deprivation increases the risk of numerous diseases and is associated with decreased cognitive performance and a heightened risk of mental health issues, including depression and anxiety. A recent quercetin and sleep deprivation study suggests this flavonoid, found in a variety of foods, can help mitigate depression- and anxiety-related behaviors and the brain oxidative stress that results from sleep deprivation.

Sleep Deprivation: An Increasingly Common Problem

Sleep deprivation — failing to get the recommended seven-to-nine hours of sleep nightly — has become an increasingly common problem in our technologically enhanced, always “on” and always connected modern lifestyle. In fact, it has become a serious public health problem on a global scale. Work demands, artificial lighting that extends the day well into the night, entertaining temptations, urban light pollution all chip away at our sleep time.

A 2019 international sleep study that included 12 nations found that approximately 62 percent of participants reported that they don’t typically sleep as well as they should. Also revealed in this study was that the average adult sleeps just under seven hours per night during the work week, not even hitting the minimum standard sleep recommendation. This chronic lack of sleep comes at a cost.

The High Cost of Not Getting Enough Sleep

Modern science is proving that when we don’t prioritize healthy sleep, there may be a steep price to pay — both for the individual and for society as a whole. Sleep is essential to health and failing to get enough sleep is strongly associated with a broad range of physical and mental health problems, including an increased risk of developing numerous diseases and a higher risk of all-cause mortality.

Routinely not getting enough sleep contributes to a higher risk of cardiovascular disease, obesity, type 2 diabetes, depression, anxiety, decreased immune function and more. According to a study published in the Rand Health Quarterly, seven of the 15 leading causes of death in the United States are linked to insufficient sleep.

As powerful as the impact of sleep deprivation can be on the individual, it doesn’t stop there. Sleep deprivation is associated with higher rates of traffic accidents and workplace injuries. According to the World Economic Forum (WEF), not getting enough sleep leads to decreased workplace productivity, negatively impacting national economies throughout the world, decreasing Gross Domestic Product (GDP) and costing nations billions of dollars.

While prioritizing healthy sleep is the obvious solution to sleep deprivation, in the real world, there are times and situations that make getting that sleep more difficult. For example, according to the Centers For Disease Control and Prevention (CDC), single parents are more likely to be sleep deprived than are parents in a two-parent household, with 42.6 percent of single parents getting less than seven hours of sleep nightly. Health care and law enforcement workers don’t typically get to keep banker’s hours. So, it makes sense for medical science to look for solutions to help mitigate sleep deprivation damage.

Quercetin and Sleep Deprivation

According to recent research, quercetin may be able to help when it comes to attenuating behaviors resulting from sleep deprivation and reducing oxidative stress in the brain. In the study, a group of 30 male mice were divided into five smaller groups to allow for a control group and the testing of the effect of quercetin on the impacts of sleep deprivation.

The sleep deprived mice experienced depressive behaviors, anxiety, decreased memory performance and showed signs of oxidative stress in their brains. However, those that were treated with quercetin fared significantly better, confirming the results of a previous study that was similarly set up.

In the mice who consumed quercetin, the depressive behavior decreased, anxiety was reduced and memory performance improved. The researchers pointed to the antioxidant properties of quercetin, suggesting those specific properties were at work in the mitigation of sleep deprivation damage.

Increase Your Daily Quercetin Intake

Eating a varied diet made up of healthy whole foods is the key to getting enough quercetin in your daily diet. This powerful antioxidant provides important health benefits, aside from its potential to help mitigate damage from sleep deprivation. These include promoting heart health and neutralizing free radicals. Research indicates quercetin may also help reduce the risk of some cancers, Alzheimer’s disease and help reduce inflammation.

Foods rich in quercetin include fresh and canned capers, elderberry juice concentrate, raw banana peppers, cilantro, dill, blueberries, raspberries, raw lovage leaves and easy-to-grow radish leaves. Many varieties of radish are ready to harvest in just 28 to 35 days. Young radish leaves can be eaten in salad and older leaves cooked like spinach or added to soups and stews.

While there isn’t currently a standard recommended daily amount for quercetin, supplement dosage typically ranges from 500 to 1,000 mg daily. Always discuss new supplements with your health care professional.