Signs Of Sleep Deprivation: Mental And Physical Health Symptoms Of Sleep Disorders
If you’ve ever struggled to get a good night’s sleep, you likely understand some of the challenges that can arise out of poor sleep. Sleep deprivation is a serious health concern that can impact several facets of life. The Centers for Disease Control and Prevention (CDC) estimates that one third of adults in the United States do not get the recommended seven hours of sleep per night. If you’re concerned that you might not be getting enough sleep, it can help to know what the common indicators of chronic sleep deprivation are so you can take action to improve your rest. Below, we’re discussing the potential effects of sleep disturbances, outlining common signs of sleep deprivation, and providing tips for promoting high-quality, restful sleep.
The importance of sleep for good health
Adequate sleep plays a crucial role in the functioning of various important body systems. Sleep helps us store information through memory consolidation, grow and strengthen our bones through the musculoskeletal system, and heal through the immune system. Consistent, restful sleep is also important for our cognitive functioning. When we get enough sleep, we can organize our lives, complete work tasks, and think through our decisions properly.
Sleep is also a vital component of emotional well-being. It helps us self-regulate, manage stress, and navigate life changes. Healthy sleep patterns are thought to be protective factors for depressive disorders, anxiety disorders, and other mental health conditions as well.
Poor sleep, on the other hand, can lead to several challenges. When we are sleep-deprived, we may experience complications that affect our metabolism, hormone production, and respiratory system. We may also experience new or worsening symptoms of mental health disorders.
Additionally, sleep deprivation can cause significant cognitive impairment, which may lead to poor work performance and various types of errors or accidents. According to a statement published in the Journal of Clinical Sleep Medicine, “Adequate quantity and quality of sleep also play a role in reducing the risk of accidents and injuries caused by sleepiness and fatigue, including workplace accidents and motor vehicle crashes.”
An overview of sleep deprivation
Sleep deprivation is the regular failure to meet expert guidelines for nightly sleep duration. For teens, that means sleeping less than eight hours per night; for adults, less than seven hours per night. The recommendations for how much sleep we need at different ages are below:
- Children aged three to five: 10–13 hours a day
- Children aged six to 12: nine to 12 hours a day
- Teens aged 12–18: eight to 10 hours a day
- Adults aged 19+: seven to nine hours a day
Poor-quality sleep is not only associated with negative outcomes for individuals, but entire economies. It is estimated that sleep deprivation causes an annual economic loss of $411 billion in the US.
If you believe you’re living with sleep deprivation, consider consulting with a healthcare provider. A qualified sleep medicine professional can provide you with screenings and determine whether a diagnosis and sleep deprivation treatment for an underlying disorder may be necessary.
Causes of sleep deprivation: sleep apnea, shift work, and others
Sleep disturbances can arise out of a variety of life challenges and health concerns. The following are potential sources of long-term sleep deprivation.
Sleep apnea and other sleep disorders
Sleep disorders are conditions marked by sleep disturbances or irregular sleep patterns. These disorders can contribute to sleep deprivation in various ways. For example, individuals with sleep apnea experience blockages in their airflow, which can cause them to wake repeatedly and experience low-quality sleep.
Other conditions, such as circadian rhythm sleep disorders, impact a person’s natural sleep-wake cycles. Our circadian rhythm is the internal clock that helps signal to our bodies that it’s time to rest. When a person’s circadian rhythm is disrupted, they can develop an irregular sleep pattern and become sleep-deprived.
Mental health concerns
Sleep and mental health are thought to have a bidirectional relationship, meaning sleep disturbances can lead to or exacerbate psychological challenges, and symptoms of mental health concerns can cause or worsen sleep disruptions. Depression and anxiety, for instance, are commonly comorbid with sleep disorders.
Mental health challenges can interfere with sleep in a variety of ways. For example, anxiety can cause rumination, which involves recurrent thoughts. Such thought patterns can keep an individual from relaxing and getting to sleep as quickly. Anxiety can also cause muscle tension, increased heart rate, and elevated body temperature, all of which may make sleep more elusive. Further, individuals with anxiety may begin worrying about sleep itself, creating a compounding effect.
Shift work
People who work irregular hours are disrupting their natural sleep-wake cycle, making it hard for them to develop a consistent sleep pattern. Shift workers can experience a sleep disorder known as shift work sleep disorder.
Signs of sleep deprivation: high blood pressure, heart disease, and others
Understanding how a lack of sleep may manifest can help you take steps toward improving your sleep quality. There are many indicators of lack of sleep beyond sleepiness and fatigue that you may not have considered. The following are common signs of sleep deprivation.
Cognitive impairment
Sleep disruptions can lead to trouble focusing, remembering information, and making decisions. If you’re sleep-deprived, you may find that you struggle with memory storage and retrieval. This may cause you to mentally search longer than usual for names or facts. You may also struggle to pay attention to tasks for sustained periods.
High blood pressure, heart disease, and other cardiovascular challenges
Cardiovascular complications are lesser-known signs of prolonged sleep deprivation. According to the CDC, sleep deprivation can increase the risk of high blood pressure, heart disease, stroke, diabetes, and related concerns. Potential signs of these conditions can include rapid heart rate, fatigue, dizziness, shallow breathing, and swelling of the limbs.
Psychological challenges
Symptoms of mental health concerns can sometimes indicate the presence of sleep disturbances. Individuals struggling to get enough sleep may have trouble controlling their emotions, navigating stress, or utilizing healthy coping mechanisms. If you’re sleep-deprived, consider whether you’ve experienced substantial changes in your mood, energy levels, or emotional responses to stressors. In severe cases, sleep deprivation can also cause symptoms of psychosis, such as hallucinations and delusions.
How to develop a healthy sleep pattern
If you’ve had a condition that causes sleep deprivation diagnosed or are simply seeking to avoid further disruptions, there are several approaches to consider. The following strategies—in addition to meeting with a doctor for evaluation and treatment—may help you regularly get a good night’s sleep.
Focus on consistency
According to experts, maintaining a regular sleep schedule may help you prevent sleep deprivation. Try to go to sleep and wake up at the same times each day. This may involve some trial and error, as the best bedtime for you may depend on several factors.
Consider keeping a sleep journal to help you track how you feel when engaging in various sleep practices. You may find patterns that point toward your optimal sleep duration and bedtime. You can also use a sleep tracker—such as a wearable device or smartphone app—to learn more about your sleep habits.
Create a restful environment
A peaceful, relaxing space may also help you address chronic sleep deprivation. There are several ways your environment can negatively impact your sleep quality. Research suggests, for example, that artificial light may cause prolonged sleep latency, which is the time it takes to fall asleep. Other factors that can influence sleep include distracting noises, temperature, and humidity levels. Keeping your bedroom cool, quiet, and dark can help you maintain a restful, calming environment.
Change your posture
Stomach sleeping and certain types of side sleeping can interfere with your ability to get quality rest at night. Many experts recommend sleeping in a prone (on your back) or fetal (on your side, with your top leg resting on your bottom leg) position. Placing a pillow under your knees or arms can provide you with extra support as you change your sleeping posture.
How therapy may help individuals with sleep disorders and related concerns
If you’re interested in addressing mental health concerns arising out of sleep disruptions, a therapist may be able to help. A therapist trained in specific modalities, like cognitive behavioral therapy for insomnia, may be able to help those with this condition build healthier sleep patterns. A therapist can also diagnose and address any underlying mental health conditions that might be affecting sleep, like depression or anxiety.
Addressing the signs of sleep deprivation with online therapy
For those struggling with the effects of sleep deprivation, online therapy can be a more convenient way to receive care than commuting to in-office sessions. When you sign up for an online therapy platform like BetterHelp, you can get matched with a therapist from a large team of licensed professionals, which can increase the chances that you’ll connect with someone who can address your specific concerns regarding sleep disruptions or mental health. You can also message your therapist any time and they’ll respond as soon as they’re able, allowing you to clarify points made during sessions or ask questions about certain concepts.
The efficacy of mental health care through online therapy
Studies indicate that online therapy may help individuals address sleep challenges that co-occur with mental health concerns. For example, in one study, researchers suggest that online cognitive behavioral therapy (CBT) may lead to “large reductions in all primary outcomes,” including symptoms of insomnia, anxiety, and depression. They also state that online CBT can be an “effective alternative to face-to-face CBT” that may “reduce patient barriers to [...] evidence-based care.”
Takeaway
Sleep deprivation can involve a broad range of complications that affect almost every aspect of an individual’s life. Knowing how low-quality sleep may manifest can be crucial to your ability to foster emotional and physical wellness. If you’d like help addressing mental health concerns related to sleep disruptions, a licensed therapist may help. Working with a qualified mental health professional, you can receive support in navigating chronic sleep deprivation and work toward a more restful, healthy life.
What are the 5 stages of sleep deprivation?
The following are five stages of sleep deprivation:
1. 24+ hours. At this stage, individuals may experience drowsiness.
2. 36+ hours. At 36 hours without sleep, people may experience brief moments of sleep called microsleep.
3. 48+ hours. After going 48 hours without sleeping, people may experience perceptual distortions, microsleep, and anxiety.
4. 72+ hours. After not sleeping for 72 hours, people might experience complex hallucinations and disordered thinking. A person may have disordered thinking and complex hallucinations, in addition to longer moments of microsleep.
5. 96+ hours. After going 96 hours without sleep, individuals may have severely distorted perception, including delusions and severe hallucinations.
How do you fix chronic sleep deprivation?
If you’ve tried to address chronic sleep deprivation with better sleep hygiene, it may be best to speak with a doctor. If traditional treatments like sleeping pills don’t work, a doctor may refer you to a sleep specialist. A sleep specialist may order a sleep study, which typically involves monitoring various signs while a person sleeps to diagnose any specific sleep problems or medical conditions that disrupt sleep.
What are the side effects of lack of sleep?
A lack of sleep can have a number of negative effects, including various physical health problems. Chronic or severe sleep deprivation may affect a person’s blood-sugar levels and lead to increased risk cardiovascular disease.
How many hours of sleep are considered sleep deprivation?
Going 24 hours without sleep is often considered mild sleep deprivation. Not sleeping for 24 hours may have short-term negative effects, such as drowsiness the next day. Not getting enough quality sleep can also increase a person’s risk of accidents while driving or working. Insufficient sleep can also be dangerous for those who have to care for infants or school-aged children.
Does resting without sleeping help?
Resting without sleep may help relieve immediate stressors. However, a person typically needs to fall asleep and stay asleep for a couple of hours to complete at least one full sleep cycle.
Can your brain recover from sleep deprivation?
Brain function can often recover from mild sleep deprivation. However, chronic sleep deprivation may increase a person’s risk of stroke, which can sometimes have lasting effects on the brain.
Should I go to the hospital if I haven't slept in 2 days?
The decision to go to the hospital may depend on your symptoms. If you aren’t sure if your symptoms are from sleep deprivation or from something more serious, you may benefit from seeing a doctor. However, driving after 48 hours without sleep can be dangerous. You might consider calling someone to take you to the hospital.
What does sleep debt feel like?
Sleep debt often negatively affects how a person feels throughout the week, causing fatigue and daytime sleepiness. Even if a person tries to make up for lost sleep, sleep deficiency can still have negative effects on the mind and body, in both younger and older adults.
What are 5 ill effects of sleep deprivation?
A person experiencing sleep deprivation may experience the following effects:
· Excessive daytime sleepiness
· Decreased immune function
· Fatigue
· Headaches
· Hand tremors
Some individuals may be able to prevent sleep deprivation by implementing a sleep hygiene plan. If this alone doesn’t work, a doctor may prescribe a sleep medication. If this also doesn’t work, a sleep specialist may conduct sleep tests to diagnose any possible sleep disorders.
Which characteristics may a sleep deprived person experience?
A sleep-deprived person may experience irritability during the day. Minor stressors may evoke a stronger reaction than they normally would. Also, getting less sleep than necessary may affect a person’s ability to concentrate on tasks at school, at work, and at home.
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