Sleep Deprivation Effects: How Sleep Disorders Impact Mental And Physical Health
Sleep is vital to our emotional well-being, physical health, and ability to function. It plays a role in several important processes, helping us learn information, heal our bodies, and prepare for the challenges of daily life. A lack of sleep, however, can lead to serious complications, including physical and mental health concerns, impaired work performance, and trouble with everyday functioning. Below, we’re discussing the role sleep plays in our lives, the potential effects of sleep deprivation, and tips for getting consistent, high-quality sleep.
The importance of sleep
Sleep helps facilitate the functioning of many crucial systems in our bodies. First, our cognitive functioning is significantly influenced by the amount of sleep we get. Sleep can help us focus, solve problems, communicate, learn, and be creative. When we sleep, our brains also consolidate memories, allowing us to store important information for later retrieval.
In addition, sleep provides our bodies with the conditions they need to repair tissue and grow muscle and bone. In fact, there is evidence of a link between sleep quality and muscle strength. Additionally, sleep helps boost our immune, respiratory, and circulatory systems.
Plus, sleep is important for emotional health. Our ability to regulate our emotions, manage stress, and address mental health challenges can be influenced by how much sleep we get. Consistent sleep is considered a protective factor for various psychiatric disorders too, such as depression, anxiety, and chronic stress.
What is sleep deprivation?
According to the American Psychological Association (APA), sleep deprivation is the “condition of not getting enough sleep” due to “illness, shift work, or lifestyle considerations (e.g., having a newborn, staying up late to study).” Individuals who regularly fall below expert guidelines for hours of sleep per night may be considered sleep deprived. For adults, this means getting less than seven hours per night. For teens, who typically need more sleep, getting less than eight hours may signal the existence of sleep disruptions. While sleep deprivation is not a disorder itself, it could indicate the presence of one, and it can have serious effects, nonetheless.
Understanding the sleep cycle
When we sleep, we progress through stages of varying brain activity and wakefulness. The phases of the sleep cycle are each important, helping us learn, heal, rest, and store information. The sleep cycle is broken up into four phases, which are separated into two types of sleep: rapid eye movement (REM) and non-REM.
Non-REM sleep
The following three phases of the sleep cycle—called N1, N2, and N3—make up non-REM sleep:
- N1, the transition stage between wakefulness and sleep
- N2, a deeper sleep during which body temperature and heart rate drop
- N3, the deepest sleep stage, crucial for tissue repair, bone and muscle development, and immune system function
REM sleep
The fourth stage of the sleep cycle is rapid eye movement (REM) sleep. Characterized by eye twitching, increased wakefulness, and high brain activity, REM sleep is when dreams occur. Disruptions of different stages in the sleep cycle are characteristic of various sleep disorders. For example, sleep apnea can interrupt N3 and REM.
Causes of sleep deprivation: sleep apnea, stress, and others
Sleep disturbances can arise out of various life challenges and mental and physical health concerns. The following are some potential causes of sleep deprivation.
Insomnia, sleep apnea, and other sleep disorders
Sleep disorders are conditions in which sleep duration, latency, and quality may be affected. There are several different sleep disorders, each of which has unique characteristics that can lead to varying sleep problems. The following are descriptions of the most common sleep disorders:
- Insomnia: a condition marked by difficulty falling asleep and/or staying asleep
- Sleep apnea: a disorder in which individuals stop breathing intermittently while sleeping, causing loud snoring. There are three main types: central, complex, and obstructive sleep apnea.
- Circadian rhythm disorders: conditions characterized by interruptions in sleep patterns
- Restless leg syndrome: a disorder marked by a pricking sensation in the legs, causing fidgeting in bed
- Hypersomnia: a condition in which individuals struggle with sleepiness during the daytime
Mental health challenges
Often developing alongside sleep disorders, mental health conditions are common causes of chronic sleep deprivation. For example, increased stress levels are connected with insomnia and other sleep impairments. Additionally, depression, anxiety, post-traumatic stress disorder, and substance use disorder can all lead to sleep disruptions.
If you are struggling with substance use, contact the SAMHSA National Helpline at 1-800-662-HELP (4357) to receive support and resources. Support is available 24/7.
Irregular schedules
Individuals who engage in shift work typically sleep during the day and work through the night. This inversion of the typical sleep-wake schedule is in conflict with the body’s circadian rhythm—the internal clock that regulates our sleep patterns—potentially leading to various sleep disruptions.
Sleep deprivation effects
Sleep disruptions can interfere with vital bodily functions, potentially leading to numerous complications. The following are common mental and physical sleep deprivation effects.
Physical well-being
Poor-quality sleep can contribute to varying physical health complications. For one, research suggests that not getting enough sleep can increase the risk of cardiovascular disease. Potentially compounding this concern is the fact that people who are sleep-deprived may struggle to implement lifestyle changes that can reduce the risk of heart disease.
Additionally, long-term sleep deprivation is associated with decreased functioning of the immune system. As a result, individuals who get insufficient sleep may be more susceptible to infection. There is also evidence of links between poor sleep and kidney disease, stroke, high blood pressure, and diabetes.
Mental health
Adequate sleep is crucial to our ability to regulate our emotions, think critically, and manage stress. Some cognitive effects of sleep deprivation can include difficulty making decisions, retrieving information, and forming new memories. Impaired cognitive functioning may significantly impact an individual’s ability to perform in the workplace or the classroom. Research suggests that disturbances in sleep patterns may be associated with reduced work productivity and motivation as well as poor academic outcomes.
Sleep disruptions can also lead to negative emotional reactivity, potentially causing trouble managing stress and other life challenges. The association between sleep and emotional state is evidenced by the fact that sleep deprivation is connected with mood disorders like depression and bipolar disorder.
Addressing trouble sleeping: tips for restful sleep
Combating sleep deprivation may require incorporating several changes into your daily routine. With the right approach, you may be able to reduce the frequency and intensity of sleep disruptions. If you continue to experience problems or your sleep challenges are significantly impacting your waking life, it’s generally advised that you meet with your doctor for evaluation and to get any conditions that may be causing sleep deprivation diagnosed. In addition, the following are strategies that may help you regularly experience high-quality, restful sleep.
Develop a routine
Consistency can be key to good sleep hygiene. Experts emphasize the importance of developing a sleep routine when attempting to improve sleep quality. To do this, you might try to go to sleep and wake up at the same time each day, which can help regulate your circadian rhythm.
You can also incorporate numerous practices into your routine to help promote restful sleep. For example, you might take time at night to journal, meditate, practice deep breathing, read, or take a bath as you wind down for bed. When you adhere to a nighttime routine, your body can get used to preparing for sleep as you engage in these activities.
Exercise
Numerous studies have explored the links between physical activity and improved sleep quality. Research suggests that regular exercise may help alleviate symptoms of sleep disorders, reduce the time it takes to fall asleep, and improve overall sleep quality. However, many sleep medicine experts recommend avoiding physical activity—especially high-intensity workouts—closer to bedtime, as this may affect sleep latency.
Maintain a restful environment
Creating a relaxing space can be another important step when addressing sleep deprivation. Try to keep your bedroom cool, dark, and quiet conditions that are conducive to restful sleep. Consider removing screens from your room as well. Laptops, TVs, and tablets emit blue light that may interfere with melatonin production, making it harder to sleep. You might also want to place your phone in another room when you’re ready to go to bed.
Adopt a new sleeping posture
Sleeping on your back or side can help you avoid straining your neck and spine, potentially leading to better sleep. If you sleep on your stomach or in what’s called the provocative position (on your side, but with misaligned legs), consider changing to a supine or fetal position. You may also want to use extra pillows, which can be placed under your knees or arms for support.
Speak with a professional
Individuals who are experiencing mental health concerns that are disrupting their sleep may benefit from psychotherapy. A therapist can not only provide emotional support but also help a participant identify the sources of their symptoms, develop effective coping strategies, and address potential comorbidities.
How therapy can help individuals with sleep disorders or related concerns
If you’re interested in mental health care for challenges related to sleep deprivation, stress, or other concerns, consider reaching out to a therapist. Therapy can be useful for addressing any underlying mental health concerns that may be impacting your sleep, like depression or post-traumatic stress disorder. There are also specific forms of therapy—such as cognitive behavioral therapy for insomnia—that may help address sleep challenges more specifically.
Addressing sleep deprivation effects with online therapy
While therapy can be helpful for people experiencing sleep challenges, finding a therapist and then commuting to and from their office for regular appointments can be difficult for someone who is sleep deprived. In such cases, online therapy may be a more convenient and comfortable alternative.
With an online therapy platform like BetterHelp, you can take advantage of convenient scheduling, allowing you to attend remote sessions with a licensed therapist at times that work for you. Your therapist can also connect you with useful resources, such as informational materials about sleep disorders and mental health concerns.
The effectiveness of mental health care through online therapy
Studies suggest that online therapy may help alleviate mental health challenges related to sleep disruptions. For example, according to one randomized controlled trial, researchers indicate that online therapy for insomnia may lead to reductions in anxiety. The study also notes the effectiveness of using principles of cognitive behavioral therapy—a widely utilized form of treatment on online therapy platforms—when addressing sleep disruptions.
Takeaway
What are the symptoms of severe sleep deprivation?
Severe sleep deprivation may include disordered thinking and difficulty communicating with others. People experiencing severe sleep deprivation may also experience delusions and hallucinations.
What are the 5 stages of sleep deprivation?
Some researchers break down sleep deprivation into five stages:
1. 24+ hours without sleep. During this stage, a person may experience drowsiness, but symptoms aren’t typically severe.
2. 36+ hours without sleep. After 36 hours without sleep, people may experience something called sleep pressure, or a strong urge to sleep. Without realizing it, they may also experience microsleep, or brief moments of sleep during the day.
3. 48+ hours without sleep. After 48 hours without sleep, a person may have more incidents of microsleep, in addition to anxiety and perceptual distortions.
4. 72+ hours without sleep. After not sleeping for 72 hours, a person may have longer microsleep incidents, disordered thinking, and complex hallucinations.
5. 96+ hours without sleep. After 96 hours, a person may have delusions and severe hallucinations.
When a person sleeps, the symptoms of sleep deprivation typically dissipate.
How long does it take for sleep deprivation to harm you?
Going 24 hours without sleep may not pose long-term risks in terms of health. However, it can lead to a higher risk of accidents at work or while a person is driving. Not getting enough quality sleep can also affect brain function and work or school performance.
Can you feel ill from lack of sleep?
Sleep deficiency can lead a person to experience symptoms that make them feel physically ill at times. Aside from making a person feel tired, a lack of sleep may lead to headaches and fatigue. If it persists, sleep deprivation may lead to hand tremors and uncontrollable eye movements. To prevent sleep deprivation and associated health problems, individuals might consider implementing a sleep hygiene plan with the help of a doctor, who may recommend a sleep medication temporarily.
How many hours of sleep is considered sleep deprivation?
The first stage of sleep deprivation is typically considered to occur after 24 hours without sleep. This can lead to a drowsiness and an increased risk of accidents. Typically, getting a full night’s sleep works to reduce the negative effects of sleep deprivation.
How do you push through sleep deprivation?
Pushing through sleep deprivation may not be recommended by doctors. However, occasionally, some people have to stay away for more than 24 hours. To stay awake, individuals might try to engage in some physical activity that increases heart rate and body temperature.
Is 2 hours of sleep better than no sleep?
Getting two hours of sleep tends to be better than not sleeping at all. Two hours may allow a person to get a full sleep cycle involving both rapid eye movement (REM) and non-rapid eye movement (NREM) sleep.
What is the minimum sleep needed to function?
The minimum amount of sleep needed to function may vary across individuals and age groups. According to the Centers for Disease Control and Prevention (CDC), school-aged children (6 to 12) typically benefit from 9 to 12 hours of sleep. Teens aged 13 to 17 should get between 7 and 9 hours of sleep. Those aged 18 to 60 might benefit from getting seven hours or more of sleep. However, some people might be able to function on just a few hours of sleep temporarily. However, over time, this can affect a person’s overall health.
How does a lack of sleep affect mental health?
A lack of sleep can increase a person’s risk of developing anxiety or depression. Sleep deficiency can also affect mood and a person’s ability to carry out everyday tasks at home, school, and work. However, a specialist in sleep medicine may be able to help people of all ages with sleep deprivation, from adolescents to older adults. Sleep-related behaviors and patterns can often be assessed so that an appropriate diagnosis can be made and an effective treatment can be applied for a person’s specific symptoms.
Does sleep deprivation cause brain damage?
Research suggests that sleep deprivation can affect the ways that nerve cells in the brain form connections. Sleep deprivation can also affect the brain’s memory capacity. Aside from these effects, sleep deprivation can increase a person’s risk of stroke and heart attack.
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