The effects of sleep deprivation on the mind and body

Sleep deprivation is what happens when your body doesn’t get enough sleep on a routine basis. But don’t worry; although it’s said that the average adult needs between six to eight hours per night(and you’re worrying about ‘is seven hours enough sleep’ or ‘am I sleep deprived’),there isn’t actually an exact number of hours you need every night-it all comes down to the individual and their requirements. This may be because it’s not just the quantity of sleep that contributes to the effects of sleep loss, it’s also the quality.

Furthermore, sleep deprivation is different to insomnia. As sleep consultant and NHS sleep coach Katie Fischer notes, “[They both] share similar negative effects… However, whereas insomniacs have trouble initiating sleep or maintaining sleep despite prioritising regular opportunity, sleep deprivation typically occurs when we can’t prioritise enough sleep.” In short, sleep deprivation is often caused by your lifestyle, rather than insomnia, which is the struggle to get to sleep and remain so.

So what does sleep deprivation look like? It’s not just feeling tired after a bad night’s sleep. Sleep deprivation symptoms affect the entire body, and pose a significant health risk. Like breathing and eating, sleeping is integral to keeping healthy. The effects of sleep deprivation can be both short and long term - we’ll explore these further throughout the article. Initial signs you might be experiencing sleep deprivation include constant yawning, feeling irritable, and being excessively tired throughout the day and night

We estimate that on average, adults need between six to eight hours of sleep a night. But we know for certain that lack of sleep is often the result of lifestyle and poor stress management: not getting a full night's sleep can be the result of consistent worrying about deadlines, work, or relationships. Shift work can also significantly affect the quantity and quality of sleep. Environmental conditions can contribute to sleep deprivation too, such as a bedroom that’s too hot, too cold, too light or too noisy. Mattresses, pillows, and duvets can also affect your sleep along with pre-existing medical conditions, such as sleep apnea. So unfortunately, sleep deficiency causes are many and varied.

So what happens if you don’t sleep? What are the effects of sleep loss? Sadly there are a lot – and none of them are good. Sleep is imperative to mental function, memory and learning. Without enough sleep, our cognitive abilities decline and it becomes far more difficult to think clearly. Sleep expert Gregory Potter PHD notes that lack of sleep side effects affect brain activity: “Sleep loss compromises most, if not all, aspects of brain function. Regarding social life, insufficient sleep tends to worsen mood and impair the ability to accurately read the emotions of others. Regarding safety, sleep loss increases sleepiness, making traffic accidents more likely. And regarding workplace performance, insufficient sleep increases risk taking behaviours, hampers the ability to pay attention, and worsens both memory and the ability to learn new information.” Let’s take a deeper dive into the specific consequences of sleep deprivation and how it affects the mind.

Without enough sleep, thought processes become a lot slower. As a result we become less alert and responsive. This is because the brain doesn’t have enough energy to recognise and understand the stimuli it’s being alerted to. This means that reflexes can become a lot slower, which can have dangerous consequences. Driving and/or operating heavy machinery requires a high level of awareness. It’s a matter of safety to be able to respond quickly to sudden changes, such as other vehicles on the road or faulty equipment.

Responsiveness: Without enough sleep, thought processes become slower, so we become less alert and responsive. This is because the brain doesn’t have enough energy to recognise and understand the stimuli it’s being alerted to. This may have dangerous consequences, especially if you’re driving and/or operating heavy machinery for example.  

Memory retention: Remembering things becomes a lot more difficult without adequate rest. When we’re sleeping, pathways are formed and reinforced between the nerve cells in our brains; this is integral to processing and information and memories of your day. But this process is less effective without adequate sleep, because your brain is just too tired. It’s also important for you to complete a few full sets of sleep cycles each night to avoid severely impacting long and short term memory. 

Concentration: Without enough sleep, staying focused becomes a lot more difficult; individuals experiencing sleep deprivation may find that they have a decreased attention span, and that making decisions is a lot harder. This is because it’s more difficult for the brain to assess situations and identify key factors that will help your decision making when it’s tired. These lack of sleep side effects, brain fog and confusion, are especially pertinent with complex problems that require logical decision making and responsiveness, increasing the risk of accidents and ill-judged decisions.  

Mood: A lack of sleep can also affect your mood, causing irritability, impatience, as well as heightened emotions; we’ve probably all found it more challenging to regulate our emotions without enough rest (and it can quickly progress to anxiety and depression). 

It’s not just the mind that’s affected by sleep deprivation; the body feels it too. Sleep expert Gregory Potter notes that “Regularly not getting enough sleep contributes to dysfunction in perhaps all bodily systems''. So let’s find out what happens when you don’t sleep: 

Physical signs of chronic sleep deprivation go beyond the odd yawn; they may include shakiness, drooping eyelids, and slurred speech – it’s similar to having high levels of alcohol in the body. People who aren’t sleeping enough may also have sallow-looking skin, because healthy skin needs certain hormones which are produced and active at night.  

Immune system: Low energy is a well-known issue, but one of the lesser recognised, sleep deprivation side effects is low immunity. Gregory Potter states that “Not getting enough sleep also hampers immune function, increasing the likelihood of developing symptomatic viral infections.” An extremely tired body is less effective when it comes to fighting off germs and viruses, because when we sleep our bodies produce antibodies that protect and reinforce our immune systems - so less sleep means less antibodies. Sleep is essential in building up and maintaining a robust immune system. 

Blood pressure: Sleep deprivation can also result in increased blood pressure, which increases the risk of heart disease. Lack of quality sleep can affect our heart rate, our body temperature, and also result in slower breathing rates. This is because your body has difficulty regulating itself when you’re not getting enough sleep. 

Coordination: Lack of sleep side effects may also result in balance issues and a lack of coordination. There’s also an increased risk of ‘microsleep’ which is when an individual can fall asleep for a few seconds without being aware of it; this is particularly dangerous in certain jobs that require high levels of concentration, as well as driving. 

As we’ve explored, sleep is essential for processing the day, self-healing and addressing chemical imbalance, so recovering from years of sleep deprivation is vital for both the body and the brain. But what are the other long-term health risks of chronic sleep deprivation? 

A key area of potential harm is hormones: hormones regulate the entire body and are integral to keeping organs healthy and functioning as they should. Many, such as testosterone, need a certain amount of sleep to ensure their production, so a lack of sleep can result in imbalance. Hormone imbalance has other knock-on long-term effects: building and repairing a wide range of cells and tissues, irregular menstrual cycles and reproductive difficulties, hair loss and thinning, headaches, increased sweating, nausea, and irregular bowel habits. Hormone imbalance caused by lack of sleep is particularly concerning for children and their growth hormone production.  

Hormonal changes can also affect the metabolic system, also known as the metabolism; this is the process that transforms food into energy. In the short term, people with metabolic problems might find themselves feeling hungrier when they’re tired, which in the long term can lead to potential weight gain. Sleep deprivation can also affect the functioning of the thyroid gland where these specific hormones area produced. As the body is more wakeful, it requires more energy to keep it going - which can result in the thyroid working over-time; overactive thyroid problems include mood swings, feelings of weakness, heat sensitivity, and heart palpitations.  

Hormone imbalance can also lead to glucose intolerance, which can result in diabetes. This is because our insulin levels are affected by a lack of sleep; it’s this hormone that balances and lowers the amount of sugar in the bloodstream. As Gregory Potter states: “Sleep deprivation increases food intake but does not substantially raise Calories burned, contributing to a positive energy balance and subsequent fat gain. This is compounded by the fact that sleep loss worsens how nutrients consumed are disposed of in the body — for example, it can diminish how cells respond to the hormone insulin, in turn raising blood sugar, over time increasing risk of diseases such as type-2 diabetes.“ 

Sleep deprivation can even result in increased sensitivity to pain, especially if they have a chronic condition, and can increase the chances of developing and managing a long-term chronic condition. For instance, it increases the risk of seizures for people with epilepsy, and can trigger symptoms from mental health conditions, such as mania, paranoia, and impulsive behaviour.  

The best way to treat lacking sleep symptoms is, of course, to work towards getting at least six but ideally seven to eight hours of sleep a day. And if you or someone you know is having difficulty in achieving this, it’s worth visiting a doctor. They can recommend treatment, as well as assess whether you have a sleep disorder.  

But actually, when it comes to addressing chronic sleep deprivation, prevention is the best form of treatment; this is of course easier said than done when someone is experiencing it firsthand. But first try to understand the underlying cause of the lack of sleep, and take steps to address any issues: is it a difficulty in relaxing, or a sleep space that isn’t comfortable? Sleep expert Kate Fisher states that: 

“Treating sleep deprivation will depend on the root causes and your personal triggers. For many of us, the answer lies in understanding our individual sleep need[s] better and managing our sleep schedule around this more consistently week to weekend.”  

Helpful sleep tools

Keeping a sleep diary is a useful tool in managing inadequate sleep. Individuals can note how long they sleep for on different days, and track changes in the lead up to going to bed. This may include the time they went to bed and woke up, screen time, food eaten, temperature of the room, and any anxieties or worries they may have. From this, people can start seeing patterns and understand what is truly affecting them.

It’s also worth implementing healthy sleep habits to help you wind down and relax in the evening. Here are some ideas:

• Even if you are struggling with tiredness, limit the amount of naps you take during the day. And if you do take a nap, keep it under 30 minutes. Try and get to a place where you are only sleeping at night. Kate Fisher notes: “If you create regular opportunit[ies] for healthy sleep, you avoid needing to ‘catch up’ with long lie-ins, which misaligns the circadian clock and reduces vital time in the day for activity and daylight.”
• Stick to a sleep schedule. Practise going to bed and waking up at the same time each day, even if it takes you a while to adjust. As tempting as it is to finish that box set or read one more chapter, having a sleep schedule can really help in the long run. 
• Mark your bed as your designated sleep space. This means not working on it - and if you can - not using your phone on it. You should associate your bed as a place to sleep only.
• Take control of your sleep environment. This may involve taking steps to reduce noise, adjusting the temperature, ensuring you have a comfortable bed, and breathable bed sheets.
• Practise sleep extension.  This is where you effectively “train” yourself to spend longer time in bed, and in turn help you feel more tired. And don't press the snooze button on the morning; set your alarm as late as possible and get the alarm out of arm's reach when in bed. 

“When people who are short on sleep go through a period of "sleep extension".... they experience a range of benefits.

To practise sleep extension, try the following: 

• Don't press the snooze button! Set your alarm as late as possible and get the alarm out of arm's reach when in bed. 
• Reduce your exposure to strong overhead lighting in the 3 hours before bed. You might want to just use lamps at eye level or below. 
• Go to bed 30 to 60 minutes earlier than previously, provided you're sleepy at this time.”
• Regular exercise. By using up energy during the day, physical movement can help you feel more settled and ready for sleep in the evening.
• Limit caffeine, and consume caffeinated drinks only in the morning. As much caffeine can help us wake up, it can mask sleep deprivation symptoms. These may end up getting worse in the long run.
• Practise winding-down activities before bed. These may be mindfulness and breathing exercises, or guided meditation. Relax by reading a calming book, drinking herbal tea, or listening to a sleep story. Reduce screen time a couple of hours before you head to bed, as this can end up stimulating you. Kate Fisher notes: 

“There is a strong correlation between addictive mobile phone use in bed and delayed sleep onset, reduced sleep duration and poor quality, with the risk increasing with longer exposure.'

• Reduce your alcohol intake, especially close to going to sleep. As sleepy as alcohol can make us feel, it’s still a stimulant. It can also affect the quality of sleep you get. Even if you sleep for an extended period, you won’t end up feeling refreshed.
• Don’t eat too close to bedtime. Digesting food, particularly heavy meals, can keep you awake at night. Try to have your evening meals two to three hours before going to sleep.

Luckily, there are a number of products on the market that can help individuals with sleep deprivation. Most of these work to create a calm, relaxing environment to encourage sleep.

From pieces of furniture to small items to keep on the bedside, here’s our pick of items that can help.

• A comfortable bed to encourage relaxation. Whatever you sleep on - single mattress, double mattress, king size mattress or super king size mattress - it’s important that it supports you throughout the night. 
• A notepad and pen. If you find that you get racing thoughts at night, jotting down your worries can help temporarily elevate them.
• Natural remedies. Dietary supplements like valerian root and magnesium are thought to help people relax. It’s recommended that you talk to your doctor before taking anything, just to ensure you don’t have an adverse reaction. If you don’t want to ingest anything, pillow sprays containing lavender may have calming effects.
• A weighted blanket. The pressure of a weighted blanket is thought to reduce heart rates, and help the body feel calmer. There are a wide range of materials, weights, and styles to choose from too.
• Specialist apps. There are dedicated applications to help settle down before bed. From sleep sounds, relaxing stories, and meditations, there’s a lot to pick from.
• Personal care items. Having a relaxing bath with sleep soak before bed, followed by scented body lotion can help the winding down process. The ritual of it may also contribute to feeling calmer and sleepy.
• Sleeping mask and ear plugs. Taking measures to reduce the amount of light and noise can help people get ready for bed. There are a wide range of options available in both of these.

If you’re struggling with sleep deprivation side effects, it can be distressing. But don’t worry, help is at hand. We recommend getting in touch with organisations like The Sleep Charity, who work with all individuals who are experiencing difficulties with sleep.