Sleep deprivation occurs when a person does not get enough quality sleep. It can affect a person’s health, well-being, and ability to focus on daily tasks. It can also affect the immune system and may increase the risk of certain health conditions.
The right amount of sleep can vary from person to person, but the Centers for Disease Control and Prevention (CDC) recommends that adults get
Occasional interruptions to sleep can be a nuisance, while an ongoing lack of quality sleep can affect a person’s performance at work or school, their ability to function day to day, their quality of life, and their health.
This article looks at the effects of sleep deprivation and how to treat and prevent it.
![a woman looking tired as she holds her baby as she has sleep deprivation from caring for her child](http://i0.wp.com/post.medicalnewstoday.com/wp-content/uploads/sites/3/2020/07/GettyImages-1200128380_header-1024x575.jpg?w=1155&h=1528)
Sleep deprivation occurs when a person does not get enough sleep. For some, it is a short-term problem affecting them for a few nights, but for others, it can be a long-term problem.
In the long term, having too little sleep may
- hypertension
- diabetes or insulin resistance
- sleep apnea
- obesity
- heart attack
- stroke
- depression and anxiety
- psychosis
Sleep deprivation is not the same as insomnia.
Everyone needs sleep. The amount of sleep a person needs may be slightly different based on their age, but experts recommend adults get between
How much sleep do we need?
The
Age | Hours of sleep |
0 to 3 months | 14 to 17 |
4 to 12 months | 12 to 16, including naps |
1 to 2 years | 11 to 14, including naps |
3 to 5 years | 10 to 13, including naps |
6 to 12 years | 9 to 12 |
13 to 18 years | 8 to 10 |
18 to 60 years | 7 or more |
Learn more with our sleep calculator.
It is important to consider the quality, as well as quantity, of sleep. If a person has low quality sleep, they feel tired the next day, regardless of how many hours they have slept.
Some signs of low quality sleep include:
- waking often during the night
- feeling tired or sleepy, even after getting enough sleep
- trouble falling asleep
A person who is experiencing sleep deprivation can have the following
- fatigue
- irritability
- mood changes
- difficulty focusing and remembering
- a reduced sex drive
There are many reasons why a person may not get enough sleep. Examples include:
- shift work
- meeting deadlines
- a sleeping environment that is noisy or not the right temperature
- using electronic devices close to bedtime or keeping them in the bedroom
- medical problems, such as depression, sleep apnea, or chronic pain
- caring for another person during the night
Health issues that commonly
- chronic fatigue syndrome
- chronic pain
- substance misuse
- depression
- anxiety
- bipolar disorder
- schizophrenia
- obesity
- sleep apnea
- bruxism, or grinding the teeth
- narcolepsy
Sleep deprivation can affect various aspects of health, including:
- The immune system: Sleep deprivation may cause a person to be
more prone to infections, which may take longer to resolve, andrespiratory diseases . - Weight: Sleep
can affect the hormones that control feelings of hunger and fullness. It can also trigger the release of insulin. Changes in sleep can cause increased fat storage and changes in body weight.A 2024 study reports that prolonged periods of insufficient sleep can increase the risk of type 2 diabetes. - The cardiovascular system: Sleep helps the heart vessels heal and rebuild and affects processes that maintain blood pressure, sugar levels, and inflammation control. Too little sleep may increase the risk of cardiovascular disease.
- Hormone levels: Insufficient sleep can affect hormone production, including growth hormones and testosterone. Still, research on sleep deprivation and reduced testosterone levels is conflicting. Sleep deprivation can also
cause the body to release additional stress hormones, such as norepinephrine and cortisol. - The brain: Sleep deprivation
can affect several parts of the brain. A lack of sleep may also make it harder for a person to form new memories, which canaffect learning. - Fertility: A
2022 study notes that there is a link between sleep deprivation and infertility. Sleep deprivation may affect the production of a hormone called melatonin, which plays a role in oocyte development. An oocyte is an immature egg in the ovary.
A lack of sleep can limit the ability to:
- pay attention
- react quickly
- make decisions
A person who gets too little sleep may have a higher risk of drowsy driving, which can lead to accidents. According to the
People should not drive or use machinery if they feel drowsy.
A doctor, possibly a sleep specialist,
- how much sleep the person gets
- their sleeping habits
- causes of disruption, such as shift work
- existing health conditions and medications
Keeping a sleep diary can help a person provide detailed information, which can help the doctor recognize the full extent of the problem.
Useful information can include:
- when the person wakes up and goes to bed every day
- how much sleep they get
- whether they take naps and, if so, for how long
- a description of the sleeping environment
- activities leading up to bedtime, such as watching TV
A partner may be able to identify any snoring, gasping, or limb-jerking during sleep, which can indicate sleep apnea or restless legs syndrome.
The doctor may request a sleep study or polysomnogram. This involves sleeping in a laboratory while a machine measures breathing, pulse, heart rate and rhythm, muscle activity, and brain and eye movements.
There are many ways to support quality sleep, including counseling, lifestyle and environmental adjustments, medications, and alternative therapies.
Sometimes, a person also needs treatment for an underlying health condition.
Behavioral and cognitive treatments
Some approaches that do not involve drugs include:
- Relaxation techniques: Meditation, mindfulness training, breathing exercises, and guided imagery can help reduce tension. Audio recordings and sleep apps can also help.
- Cognitive behavioral therapy: Known as CBT, this may help a person identify thought patterns that are contributing to limited sleep.
Medications
Some people find that sedative-hypnotic
If over-the-counter medications are not effective, a doctor may prescribe:
- zolpidem (Ambien)
- butabarbital (Butisol)
- temazepam (Restoril)
They may also recommend treatment for an underlying condition, such as anxiety.
It is essential to follow a doctor’s instructions, as some of these medications can cause adverse effects or be habit-forming.
Learn more about sleeping pills.
Home care strategies
Changing sleeping habits and the sleep environment can often help. A person can:
- Try going to bed and waking up at the same times every day, even on the weekends, with the goal of establishing a routine.
- Avoid eating large meals before bedtime.
- After trying to fall asleep for 20 minutes, get up and read, then try again later.
- Get regular exercise during the day.
- Keep the bedroom quiet, dark, and cool.
- Turn off electronic devices and keep them away from the sleeping area.
- Limit the consumption of caffeine and alcohol, especially close to bedtime.
If these measures do not help, a person should see a healthcare professional, especially if getting too little sleep is affecting the quality of life.
Some people find that devices such as mouthguards, white noise machines, anti-snore devices, sleep trackers, wedge pillows, and others help.
However, there is no guarantee that any of these will work.
Find more tips for better sleep here.
Alternative therapies
Examples include:
- acupuncture
- massage
- melatonin
- valerian
- meditation
- yoga
- acupressure
- tai chi
- Ayurveda
There is not enough evidence to confirm that any of these therapies work, although melatonin has
Always check with a doctor before trying any new remedy. There may be adverse effects or interactions with medications.
Sleep deprivation can harm a person’s mental and physical health, their performance at school or work, and their overall quality of life.
Also, a persistent lack of sleep can lead to complications or indicate an underlying health problem, such as sleep apnea or anxiety.
Anyone who is concerned about a lack of sleep should contact a medical professional.