Effects of sleep deprivation

One in three Americans are sleep-deprived, which can lead to serious long-term health effects.

Adults need at least 7 hours of sleep daily, but as many as 1 in 3 Americans do not get enough sleep, according to the Centers for Disease Control (CDC).

Sleep is important for physical and mental health, wellbeing, and safety. When people don’t get enough sleep — due to their work, lifestyle, or sleep disorders — the effects can be damaging to health and quality of life.

Getting enough sleep isn’t just about how long you spend in bed — it’s also about the quality of sleep that you get.

While sleep deprivation often refers to someone who is not sleeping for long enough — at least 7 hours in most cases — the broad term “sleep deficiency” describes people who experience shorter sleep, poor sleep quality, or sometimes a sleep disorder.

What causes sleep deprivation?

Often, people don’t get enough sleep due to their work schedule (e.g. shift workers), sleep disorders like sleep apnea or insomnia, medical conditions like depression, or lifestyle choices.

For instance, using technology devices before bed (like binge watching TV shows) can cause you to not get enough sleep.

What are the short-term effects of sleep deprivation?

While we’re asleep, our brains form new pathways for learning and memory. Getting enough sleep helps us pay attention and make decisions. Sleep also allows healing and repair of our heart and blood vessels and maintains certain hormone levels.

Not getting enough sleep means that your body loses out on some of these benefits.

In the short-term, lack of sleep can cause the following effects:

• Excessive daytime sleepiness
• Poor memory or concentration
• Trouble decision making or solving problems
• Irritability or frustrated mood
• Reduced sex drive

These short-term effects can interfere with our professional and personal lives, making it harder to perform well at work or school or be patient with people around us.

Sleep may also affect the hormones associated with hunger: ghrelin (which increases appetite) and leptin (which decreases appetite). Lack of sleep can cause an imbalance in these hormones, leading to increased hunger or cravings.

Plus, sleep deprivation can be dangerous, as accidents that can lead to injuries are more likely. Drowsy driving — that is, driving when tired — may cause up to 6,000 fatal car crashes each year, the CDC says.

Sleepy drivers are less attentive, have a slower reaction time, and their ability to make decisions is impaired. If you find yourself driving while sleepy — or worse, falling asleep at the wheel — the CDC recommends changing drivers or pulling over to a safe place to take a 15–20 minute nap.

What are the long-term effects of sleep deprivation?

Over time, chronic sleep deprivation can lead to increased risk for diseases or conditions like:

• Type 2 diabetes or impaired glucose tolerance
• Depression and anxiety
• Hypertension
• Stroke and heart disease
• Obesity

Sleep deprivation has also been linked to worsened immune function, making the body more prone to infection.

In addition, sleep loss can affect hormone levels by increasing the stress hormone cortisol.

Sleep and mental health are also connected, as chronic sleep deprivation can increase symptoms of depression or anxiety. Similarly, depression or anxiety are often associated with sleep disorders like insomnia.

How do you know if you’re sleep deprived?

Excessive daytime sleepiness, frequent yawning, irritability, waking up tired, and needing a nap during the day are all signs of not sleeping enough.

How can you improve sleep?

• Avoid caffeine, alcohol, and nicotine close to bedtime — these can make it harder to fall asleep or stay asleep at night. It’s best to avoid them completely if you can.
• Exercise regularly — regular aerobic exercise can lead to better sleep quality.
• Develop a sleep routine — this means going to bed and waking up at roughly the same time each day. Prepare your body for sleep with a nighttime ritual that involves relaxation and reduced screen time.
• Create a comfortable environment — invest in a comfortable mattress and bedding, and block out excess light in your bedroom while you sleep.

If you’re having trouble sleeping, taking melatonin can help. Melatonin is a hormone our body produces to help promote sleep.

Alpha offers a melatonin supplement on our online shop. To check out our products or learn more about the medical conditions that we treat, visit our website today!