Long-Term Effects Of Sleep Deprivation And Insomnia On Physical And Mental Health
High-quality sleep can play an important role in maintaining overall health. However, many people struggle to get adequate sleep each night. Demanding work schedules, stress, and medical conditions can make it challenging to get enough sleep and may lead to chronic sleep problems. While missing a few hours of rest might not seem like a big deal, chronic sleep deprivation can have serious consequences for both physical and mental well-being. Below, we’ll examine the effects of long-term sleep deprivation caused by insomnia or other factors and explore solutions for managing sleep disorders and related impacts.
What causes sleep deprivation?
Sleep deprivation can result from various factors, ranging from lifestyle choices to medical conditions. Some potential causes of sleep deprivation or consistently low-quality sleep include the following:
- Poor sleep habits. Irregular sleep schedules, excessive screen time before bed, and consuming caffeine or alcohol late in the day can disrupt sleep and cause sleep disturbances.
- Work or school demands. Long hours or late nights studying can cut into essential sleep time and reduce sleep duration.
- Excessive stress. Anxiety and high stress levels can make it difficult to fall asleep or stay asleep.
- Social and entertainment activities. Late-night socializing, gaming, or binge-watching TV can push bedtime later than intended and leave a person feeling sleep-deprived.
- Medical factors. Conditions such as sleep apnea, insomnia, restless leg syndrome, and chronic pain can lead to poor-quality sleep.
- Environmental factors. Attempting to sleep in a loud or uncomfortable environment can make it challenging to fall asleep and stay asleep throughout the night.
Different causes may impact people differently, and a person may experience more than one factor that negatively impacts sleep. Identifying the underlying cause(s) of sleep issues may help a person who is experiencing the effects of sleep deprivation diagnosed by a medical professional take steps toward improving their rest. In some cases, an individual may be able to reduce the impacts of sleep deprivation by making lifestyle changes aimed at addressing behaviors that impact sleep.
Immediate effects of sleep deprivation
A lack of sleep can have an impact on a person’s focus and concentration almost immediately. Sleep deprivation negatively impacts cognition, making it challenging to maintain focus or stay alert. It can also affect memory and recall, making it more challenging to remember details or recall facts. These cognitive deficits can negatively impact work performance, academic success, social interactions, and overall functioning.
In the short term, sleep deprivation may make it more challenging to emotionally self-regulate and can cause irritability and mood swings. Reduced sleep can also make it more challenging to interpret social cues, which may increase misunderstandings and negatively impact interpersonal relationships. In addition to cognitive and emotional impacts, sleep deprivation can also have physical effects, from slow reaction times to fatigue.
Long-term effects of sleep deprivation on mental health
Sleep is an important part of maintaining emotional regulation and overall psychological well-being. The body being repeatedly deprived of adequate rest can contribute to the development or worsening of mental health conditions. Some long-term impacts of chronic sleep deprivation may include the following.
Sleep deprivation and anxiety
Lack of sleep can heighten the brain’s stress response, which may lead to chronic nervous system overactivation. Studies suggest that a lack of sleep may be related to several anxiety disorders and an increase in feelings of anxiety in general.
Depression and insomnia
Individuals with sleep-related disorders such as insomnia may be more likely to experience symptoms of depression. A chronic lack of sleep can disrupt the balance of brain chemicals, including serotonin and dopamine, which are thought to play a crucial role in mood regulation. This may result in persistent feelings of sadness and hopelessness, which are common depression symptoms. The relationship between this type of mental illness and lack of sleep is also thought to be bidirectional, which means that depression can increase the likelihood of sleep challenges and sleep challenges can increase the likelihood of depression.
Other mental health conditions that may develop as long-term effects of sleep deprivation
Sleep deprivation also has the potential to contribute to the development of several other mental health challenges. Examples include:
- Cognitive decline and memory problems. Long-term sleep deprivation can lead to lasting cognitive impairments, which may include difficulty with memory and impaired problem-solving skills.
- Emotional reactivity and mood swings. Chronic sleep deprivation may affect the brain’s emotional processing centers, making individuals more prone to sudden mood swings, irritability, and frustration.
- Increased risk of psychotic symptoms. In extreme cases, prolonged sleep deprivation can trigger symptoms of psychosis, including hallucinations and paranoia.
Higher blood pressure and other physical impacts of chronic insomnia
Long-term sleep deprivation due to insomnia or other conditions may also impact a person’s physical health in many ways. Various body systems may be affected—particularly the circulatory system and immune system. Some of the potential impacts of sleep deprivation on the body include the following.
High blood pressure and cardiovascular problems
Sleep plays a crucial role in regulating blood pressure, and chronic sleep deprivation can significantly increase the risk of hypertension. During deep sleep, the body naturally lowers blood pressure to allow the heart and blood vessels to rest. However, when sleep is consistently disrupted or shortened, this nightly dip in blood pressure is reduced, which may lead to sustained elevation over time. Elevated blood pressure may lead to cardiovascular disease when left untreated.
Fatigue and other physical effects of sleep deprivation
In addition to impacts on the cardiovascular system, sleep deprivation can also physically impact the body in many ways. One of the most common physical impacts of sleep deprivation is fatigue. Individuals who lack sleep tend to feel tired and foggy, which can slow movement and reaction time and lower quality of life. Additionally, a lack of sleep may weaken the immune system and make a person more susceptible to illness.
The effects of sleep deprivation on daily life
Outside of mental and physical impacts, sleep deprivation can also negatively impact a person’s daily life at home, school, and work. Reduced productivity, increased safety risks, and feelings of overwhelm at even simple tasks can be common effects of chronic lack of sleep. Individuals living with sleep deprivation may experience a reduction in productivity and performance at work or school. This may cause difficulty keeping up with expectations and can increase stress and anxiety.
Sleep deprivation may also cause strain on interpersonal relationships and a person’s social life in general. A lack of sleep can make an individual more irritable and less flexible, which may lead to frequent conflicts with family, friends, or coworkers. Over time, these effects can weaken personal and professional relationships, leading to increased stress and isolation.
Strategies and techniques for improving sleep
For individuals living with chronic or even occasional sleep deprivation, it may be beneficial to try out various strategies for improving sleep quality. While medical techniques such as prescription sleep medicine may help improve sleep in the short term, having long-term solutions to improving sleep may be preferable. Below are examples of approaches that might help you improve your sleep.
Mindfulness and relaxation techniques for better sleep
Mindfulness techniques are strategies that can help calm the mind and relax the body. One example is deep breathing. Techniques such as journaling or meditation may also be effective when a person has racing thoughts or feelings of anxiety that are making it hard to sleep. Other techniques include calming yoga, guided meditations, or visualization techniques, all of which might reduce anxiety and stress and improve sleep.
Lifestyle changes to improve sleep
In some cases, a person can make lifestyle changes to improve sleep duration and quality. One strategy is to limit caffeine and alcohol throughout the day and into the evening, as these substances may negatively impact rest quality. It also may be beneficial to implement a daily exercise routine, which can burn off excess energy and may reduce feelings of stress and anxiety.
It can also be important to consider implementing positive sleep hygiene practices. Examples include but aren’t limited to:
- Reducing screen time before bed
- Developing a relaxing bedtime routine
- Aiming to sleep and wake at the same times each day
- Creating a sleeping space that’s cool, dark, and quiet
- Avoiding big meals and intense exercise a few hours before bed
- Limiting caffeine and alcohol, especially late in the day
Connecting with a mental health professional
For individuals living with chronic sleep deprivation, connecting with a mental health professional can be helpful in addition to receiving care from a doctor or sleep specialist. Therapy is considered the most effective non-pharmacological approach for treating insomnia and insufficient sleep, and a therapist may also help a person address symptoms of anxiety or depression that could be impacting their rest.
For someone experiencing the effects of frequent sleep deprivation, however, it can be difficult to travel to weekly therapy appointments at a brick-and-mortar office. In such cases, online therapy may be a more flexible and convenient option, as sessions can take place from anywhere you have an internet connection. Online therapy appointments are also typically more cost-effective than in-person sessions without insurance. Plus, research suggests that online cognitive behavioral therapy can be an effective way to treat underlying mental health conditions such as anxiety or depression, which may be causing a person to lose sleep.
Takeaway
Can your body recover from years of sleep deprivation?
A person’s body may recover after years of sleep deprivation, but recovery may depend on the severity and length of a person’s sleep deprivation. Long-term sleep deprivation can negatively affect numerous body systems. Those who seek treatment from a sleep specialist might be able to prevent sleep deprivation from returning, which may help their body recover from the effects of sleep deficiency.
What are the 5 stages of sleep deprivation?
Some researchers divide sleep deprivation into stages by length:
1. 24 hours (mild)
2. 36 hours
3. 48 hours
4. 72 hours
5. 96 hours (severe)
Symptoms tend to begin with daytime drowsiness, but they can include delusions and severe hallucinations later on.
How long does it take until sleep deprivation causes damage?
While 24 hours of sleep deprivation may not have serious risks, it can lead to drowsiness the next day. Also, just one night of sleep deprivation can increase risk of accidents during physical activity or while driving, which can lead to significant harm.
Does lack of sleep affect your lifespan?
According to Harvard Sleep Medicine, inadequate sleep has been associated with a decrease in life span. Sleep insufficiency can increase a person’s risk of several health problems, including stroke, coronary heart disease, and problems with the central nervous system.
What does 3 years of sleep deprivation do?
Three years of sleep deprivation may increase a person’s risk of serious health problems. Chronic sleep deprivation can be a risk factor for weight gain, increased blood pressure, stroke, diabetes, and heart attack. Sleep-deprived people may be able to reduce their risk of long-term consequences if they seek treatment. A sleep specialist may order tests that monitor sleep patterns to diagnose various sleep disorders, such as circadian rhythm disorders and obstructive sleep apnea. Prompt treatment may lead to improved sleep and better health outcomes.
What are the symptoms of extreme sleep deprivation?
The symptoms of extreme sleep deprivation may include distorted perception, delusions, and visual or audio hallucinations. By seeking prompt treatment, people experiencing insomnia symptoms may be able to avoid the health consequences of long-term inadequate sleep.
Can your brain recover from sleep deprivation?
A person’s brain function may recover well from sleep deprivation, but the capacity for recovery may depend on the time that a person has experienced sleep problems. Another factor that may influence recovery is whether someone seeks treatment. If a person sleeps poorly for long periods without treatment, they may have worse health outcomes. Prompt treatment from a doctor, such as a sleep medicine specialist, may lead to a more robust recovery.
Which characteristics may a sleep deprived person experience?
A person who doesn’t get enough quality sleep may seem distracted, with difficulty focusing on tasks at home or at work. They may also seem irritable and react strongly to everyday stressors.
(H3) Will your body eventually force you to sleep?
Your body may eventually experience microsleep, which are brief moments of sleep during the day. People experiencing sleep deficiency may also experience sleep pressure, which is an intense urge to sleep.
What age is sleep deprivation most common?
Sleep deprivation can occur at any age, but research suggests that young adults are more likely than older adults to experience acute sleep deprivation.
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