What Happens When You Don't Have Enough Sleep (Sleep Deprivation)?

Many people do not get enough quality sleep, and this can affect their health, well-being, and ability to do everyday activities.

This article looks at the effects of sleep deprivation and how to treat and prevent it.

Sleep disorders expert Harneet Walia, MD, says sleep is crucial for our health - and many of us are lacking when it comes to it.  

“First and foremost we need to make sleep a priority,” says Dr. Walia. “We always recommend a good diet and exercise to everyone, but along the same lines we recommend proper sleep as well.”

The right amount of sleep can vary from person to person, but the Centers for Disease Control and Prevention (CDC) recommend that adults get at least 7 hours each night. They also estimate that 1 in 3 adults do not get enough sleep.

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.

How much hours to be spent on sleep?

Everyone feels better after a good night’s rest.  But now, thanks to a report from the National Sleep Foundation, you can aim for a targeted sleep number tailored to your age.

The foundation based its report on two years of research and breaks it down into nine age-specific categories, with a slight range that allows for individual preference:

0-3 months: 14-17 Hours

4-11 months: 12-15 Hours

1-2 Years: 11-14 Hours

3-5 Years: 10-13 Hours

6-12 Years: 9-11 Hours

13-19 Years: 8-10 Hours

20-25 Years: 7-9 Hours

26-64 Years: 7-9 Hours

65+ Years: 7-8 Hours.

Dr. Walia says there’s evidence that genetic, behavioral and environmental factors help determine how much sleep an individual needs for their best health and daily performance.

But a minimum of seven hours of sleep is a step in the right direction to improve your health, she says.

When you don’t get enough sleep, you may also increase your risk of certain cancers, diabetes, and even car accidents.

If you find yourself part of this no-sleep category, you’re not the only one. Approximately 1 in 3 American adults isn’t getting enough sleep, according to the American Academy of Sleep Medicine (AASM)Trusted Source.

Here are the details of what happens to your body when you don’t have enough sleep:

1. Became sick

Losing sleep can impair your body’s ability to fight off illness. This makes it easier to get sick.

Researchers even uncovered a reciprocal relationship between sleep and your immune system. You may lose additional sleep while your body fights off a bug if you get sick and haven’t had enough shut-eye.

2. Heart problems

Both short sleep durations (less than 5 hours per night) and long sleep durations (9 or more hours per night) have been shown to have a negative impact on heart health, according to an analysis published in the European Heart Journal.

In particular, your chances of developing coronary heart disease or having a stroke are greatly increased with less sleep.

3. Increase the risk of Cancer

Shortened sleep is associated with higher rates of breast cancer, colorectal cancer, and prostate cancer, according to the AASM’s sleep statement.

Overnight shift workers may take the brunt of this burden. The good news is that both men and women who slept 7 or more hours per night had the best mortality rates in the group.

4. Thinking issues

Even missing one night of sleep can lead to some major cognition (thinking) issues.

In a study published by Experimental Brain Research, a group of 18 men were given a task to complete. The first task was completed following a full night’s sleep. The next task was completed after skipping a night of sleep.

Brain functions including memory, decision-making, reasoning, and problem-solving worsened, along with reaction time and alertness.

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

Diagnosis of 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.

How to treat 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 for Sleep Deprivation.

Some people find that sedative-hypnotic medications help. Some options available in pharmacies include:

dyphenhydramine (Benadryl)

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.

. Home care strategies (Preventions)

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.

Avoiding eating 2–3 hours 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.

Avoid tobacco use.

Use a mouth guard to manage bruxism.

If these measures do not help, a person should see a healthcare provider, especially if getting too little sleep is affecting the quality of life.

Some people find that devices help, including mouth guards, white noise machines, anti-snore devices, sleep trackers, wedge pillows, and other products. 

However, there is no guarantee that any of these will work.

. 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.

Sources:

www.clevelandclinic.org

www.heathline.com

www.medicalnewstoday.com