What to know about sleep deprivation

What is sleep deprivation?

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 increase the risk of:

• 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 7 and 9 hours every night.

How much sleep do we need?

The CDC recommends the following amounts of sleep daily:

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

Symptoms of sleep deprivation

A person who is experiencing sleep deprivation can have the following symptoms:

• fatigue
• irritability
• mood changes
• difficulty focusing and remembering
• a reduced sex drive

Causes of sleep deprivation

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 disrupt sleep include:

• chronic fatigue syndrome
• chronic pain
• substance misuse
• depression
• anxiety
• bipolar disorder
• schizophrenia
• obesity
• sleep apnea
• bruxism, or grinding the teeth
• narcolepsy

Effects of sleep deprivation

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, and respiratory 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 can affect 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.

Sleep deprivation and accidents

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 CDC, people who sleep 6 to 7 hours a night are twice as likely to be involved in a sleep-related crash compared to those sleeping 8 hours or more.

People should not drive or use machinery if they feel drowsy.

Diagnosing sleep deprivation

A doctor, possibly a sleep specialist, starts by asking about:

• 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.

Treatment for sleep deprivation

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 medications help. Some options available in pharmacies include diphenhydramine (Benadryl) and doxylamine (Unisom).

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 shown promise in older adults.

Always check with a doctor before trying any new remedy. There may be adverse effects or interactions with medications.

Summary

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.