Sleep Deprivation: 7 Health Effects & How to Sleep Better

Sleep deprivation is a condition in which a person sleeps less than 7 hours per day. It can cause symptoms such as tiredness, fatigue, trouble concentrating, and mood changes.

Insufficient sleep can affect health when it becomes an ongoing problem. It may raise the risk of heart disease, weaken the immune system, and contribute to cognitive decline.

Some ways to help prevent sleep deprivation include going to bed and waking up at the same time every day. Exercising regularly, avoiding alcohol and caffeine at night, and not smoking can also help.

Sleep deprivation symptoms

Sleep deprivation can cause immediate symptoms such as:

• Tiredness and fatigue

• Excessive daytime sleepiness

• Difficulty concentrating

• Reduced attention span

• Difficulty thinking and staying focused

• Impaired judgment

• Increased risk of workplace accidents

• Mood changes

Other possible symptoms of sleep deprivation include irritability, impatience, and increased anxiety and depression.

In extreme cases, going without sleep for 2 to 3 days, or even up to 5 days, may cause hallucinations, delusions, confusion, and difficulty telling reality apart from imagination, similar to an acute psychotic episode.

Health effects

The long-term health effects of ongoing sleep deprivation include:

1. Increased risk of cardiovascular disease

According to the CDC, adults who sleep fewer than 7 hours each night are more likely to report health problems, including heart attack, high blood pressure, asthma, and depression, and some of these conditions can increase the risk of heart disease, heart attack, and stroke.

2. Metabolic disorders

Sleep deprivation increases the risk of metabolic disorders, such as excess weight, obesity, type 2 diabetes, and metabolic syndrome.-

Sleep deprivation is associated with hormonal changes. It may increase ghrelin, a hormone that stimulates hunger, and reduce leptin, a hormone that signals fullness, which can lead to increased hunger and cravings for high-calorie foods.

In addition, insufficient sleep can interfere with the way the body processes glucose, contributing to insulin resistance.

3. Negative effects on mental health

Sleep deprivation has been associated with higher anxiety levels, greater susceptibility to depressive symptoms, increased aggression, and more interpersonal conflict.

4. Weakened immune system

Sleep deprivation can cause chronic inflammation, which may impair the production of the body’s defense cells and weaken the immune system.

As a result, insufficient sleep may increase the risk of infections such as the common cold.

5. Cognitive impairment and dementia

Over time, sleep deprivation and fragmented sleep are associated with cognitive impairment and dementia.

This may happen because sleep helps the brain clear harmful proteins, such as beta-amyloid (Aβ). Sleep deprivation may increase the buildup of this protein in the brain.

Possible causes

Possible causes of sleep deprivation include:

• Poor sleep habits, such as sleeping during the day, using a cell phone, TV, or other electronic devices in bed, consuming caffeine too close to bedtime, or having an irregular sleep schedule

• Very busy schedules that involve late-night activities

• Excessive stress, which causes the body to release hormones that keep it alert and interfere with sleep

• An uncomfortable sleep environment, such as excessive noise, light, or temperatures that are too hot or too cold

• Medical conditions, including pain, heart failure, asthma, acid reflux, or chronic obstructive pulmonary disease (COPD), which may worsen at night

• Mental health conditions, such as depression, anxiety, bipolar disorder, autism spectrum disorder (ASD), and attention-deficit/hyperactivity disorder (ADHD), which are associated with difficulty sleeping

• An undiagnosed or untreated sleep disorder, such as insomnia, obstructive sleep apnea (OSA), or restless legs syndrome

In addition, medications such as corticosteroids, decongestants, pain relievers, and medications used to treat anxiety and depression may also disrupt sleep or make it harder to fall asleep.

How to sleep better

According to the American Heart Association, adults should aim for an average of 7 to 9 hours of sleep each night, as healthy sleep is an important part of heart and brain health.

Some tips to sleep better and help prevent sleep deprivation include:

• Go to bed and wake up at about the same time every day, including weekends, to help regulate your biological clock

• Create an ideal sleep environment by keeping the bedroom dark, cool, and quiet

• Use a comfortable mattress, bedding, and pillows

• Turn off cell phones, TVs, and computers at least one hour before bedtime

• Manage stress with relaxation techniques and enjoyable leisure activities

• Exercise regularly, but avoid intense exercise too close to bedtime

• Avoid alcohol and caffeine at night, and avoid smoking altogether when possible

If symptoms of sleep deprivation continue even after improving sleep habits, it is important to see a healthcare provider.

A healthcare provider can identify the possible cause of insufficient sleep and recommend the most appropriate treatment.