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Lady with sleep deprivation

Side effects of sleep deprivation

19 Jan 2023 • 22 min read

We all know how after a poor night’s sleep, tossing and turning into the early hours, we can feel slow, irritable, and grumpy the next day.

Not getting enough sleep is a widespread problem, with almost 16 million adults in the UK not getting the recommended number of hours of sleep.1

But it turns out that a lack of sleep can do more than just make you feel low and groggy – it can have some more unpleasant effects too.

Poor sleep can directly affect how we think and feel, both in the short and long term. In fact, not getting enough sleep for long periods of time can lead to an increased risk of some physical and mental health concerns.

Whether you experience bouts of insomnia or just struggle to switch off and sleep one night, understanding sleep deprivation and what it can do is important.

We’ll tell you all you need to know about sleep deprivation, its side effects, causes, and ways you can help combat your lack of sleep. Just keep reading!

What happens if you don’t get enough sleep?

What happens if you don’t get enough sleep?

Sleep is essential for our health and well-being, so it’s only natural that when we don’t get enough of it, our health and well-being suffer.

Alongside a balanced diet and regular exercise, UK adults need between 7 and 9 hours of sleep every night to keep themselves feeling healthy.2

Not just causing you to feel groggy and grumpy in the morning, sleep deprivation can affect everything from your immune system to your cardiovascular system.

Below are 10 ways sleep deprivation can affect you.

Excessive sleepiness

 

Mood changes

 

Forgetfulness

 

Poor coordination

 

Immunity

 

Risk of cardiovascular issues

 

Blood sugar levels

 

Weight gain

 

Stress

 

Thyroid or hormone problems

 
Symptoms of sleep deprivation

Sleep deprivation can have any signs and symptoms, the most prevalent being excessive daytime sleepiness, reduced concentration, and mood changes.

Your symptoms can vary depending on how serious your sleep deprivation is: chronic sleep deprivation can have various other symptoms – but more on this later!

Sleep deprivation symptoms include:

  • Reduced attention span
  • Poor memory & forgetfulness
  • Slow thinking
  • Making poor decisions
  • Lack of energy
  • Changes in your mood, like feelings of stress, anxiety & irritability16

What happens if you don’t get any sleep at all?

We’ve probably all considered pulling an all-nighter at some point in our lives, whether to revise for an exam or finish a project.

Whether you think it would be helpful to skip sleep to prepare for the next day or even just can’t sleep one night, staying up all night can have intense effects on our mood, ability to think clearly, and physical health.

We now know the effects of getting less sleep, but what are the effects of no sleep at all?

Well, a total lack of sleep can:17,18

 
What is chronic sleep deprivation?

Chronic sleep deprivation is when you don’t get enough sleep or experience a total lack of sleep for an extended amount of time.

It can vary in severity from person to person and can be caused by various factors.21

Primary chronic sleep deprivation can be caused by insomnia or anxiety, but secondary chronic sleep deprivation is often caused by an unrelated issue, like a medical condition.

Some of the symptoms of chronic sleep deprivation are like that of normal sleep deprivation but can include:21

  • Dark circles under your eyes
  • Inability to keep your eyes open
  • Lacking energy for typical day-to-day tasks
  • Feeling sleepy during the day
  • Trouble concentrating
  • Waking up not feeling refreshed

Losing sleep over a long period of time can tremendously impact your daily life, health, and well-being, with both mental and physical effects.3

So, it is really important for you to speak to a doctor if you’re experiencing a significant or complete lack of sleep for an extended period of time.

What causes sleep deprivation?

Many factors can lead to sleep deprivation, and sometimes it is as simple as staying up late to finish your favourite tv show.

But more factors can lead to a loss of sleep, including:

  • Poor sleep hygiene – like having an inconsistent sleep pattern
  • Work obligations – for example, working shifts, working overnight, or working long hours
  • Sleep disorders – like sleep apnoea, insomnia and restless leg syndrome
  • Lifestyle choices – for instance, a lack of exercise and drinking lots of caffeine
  • Other medical conditions – conditions like depression and anxiety can hinder a good night’s sleep
Getting a better night’s sleep

If you’re not getting the recommended 7 to 9 hours of sleep at night and are spending your nights tossing and turning, there are lots of things you can try to encourage a restful night’s sleep.

So, if you want to fall asleep faster and stay asleep for longer, here are 7 things you can try:

Relax

 

Create a routine

 

Create a peaceful environment

 

Avoid technology

 

Exercise

 

Avoid caffeine

 

Try a sleep supplement

 
The bottom line

We all know sleep is important, but it can sometimes be a struggle. Sleep deprivation will affect everyone at some point, whether for one night or more long-term.

There are plenty of different ways to encourage sleep, but sometimes, even that may not be enough.

If you find you are really struggling with your sleep, you should always consult a doctor for more information to find appropriate methods of sleep deprivation treatment that suit you and your needs.

Sources

  1. https://www.aviva.com/newsroom/news-releases/2017/10/Sleepless-cities-revealed-as-one-in-three-adults-suffer-from-insomnia/
  2. https://www.nhs.uk/conditions/insomnia
  3. https://www.nhlbi.nih.gov/health/sleep-deprivation
  4. https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/mood
  5. https://www.hopkinsmedicine.org/health/wellness-and-prevention/depression-and-sleep-understanding-the-connection
  6. https://www.nhlbi.nih.gov/health/sleep-deprivation
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9150847/
  8. https://pubmed.ncbi.nlm.nih.gov/30920354/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2913764/
  10. https://pubmed.ncbi.nlm.nih.gov/18239586/
  11. https://pubmed.ncbi.nlm.nih.gov/16227462/
  12. https://pubmed.ncbi.nlm.nih.gov/31546116/
  13. https://www.ncbi.nlm.nih.gov/books/NBK19961/
  14. https://royalsocietypublishing.org/doi/10.1098/rsfs.2019.0092
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8848531/
  16. https://pubmed.ncbi.nlm.nih.gov/27810176/
  17. https://www.sciencedirect.com/science/article/abs/pii/B9780444537027000075?via%3Dihub
  18. https://pubmed.ncbi.nlm.nih.gov/21075235/)
  19. https://pubmed.ncbi.nlm.nih.gov/19300585/
  20. https://pubmed.ncbi.nlm.nih.gov/25640603/
  21. https://www.verywellmind.com/an-overview-of-chronic-sleep-deprivation-4770156
  22. https://www.bhf.org.uk/informationsupport/risk-factors/stress
  23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4505755/
  24. https://www.sleephealthfoundation.org.au/pdfs/CaffeineAlcohol-0713.pdf
 

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