The Effects Of Chronic Sleep Deprivation On Physical And Mental Health

Irritability, trouble concentrating, and falling asleep at your desk are just a few of the symptoms you might notice when you don’t get enough sleep. However, the effects of sleep deprivation can go beyond occasional grogginess. Over time, chronic sleep deprivation may affect your physical health, your mental health, and even your safety. If you’re having trouble sleeping, consider reaching out to your doctor and a licensed therapist. These professionals can help you identify the reasons behind your sleep-related challenges and determine an effective treatment plan. 

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Understanding chronic sleep deprivation

“Sleep deficiency” is a general term that can describe problems with sleep duration, schedule, or quality. Sleep deprivation, meanwhile, can be seen as a specific form of sleep deficiency that occurs when you don’t get enough sleep. But how much sleep is enough?

In a 2020 study, researchers analyzed survey data on the sleeping habits of over 300,000 U.S. adults. They found that, on average, over 33% of adults get less than seven hours of sleep per night. 

At a glance, sleeping less than seven hours might not seem like much of a problem. However, according to the National Institutes of Health (NIH), experts recommend that adults get between seven and nine hours of sleep per night. If you’re regularly getting less sleep than your body needs, you may be at risk for chronic sleep deprivation. 

Being sleep-deprived, especially over a long period, can affect you in various ways. Symptoms of insufficient sleep may include the following:

• Irritability
• Impaired judgment
• Slower reaction speed
• A lower sex drive
• Unintentionally falling asleep during the day 
• Having trouble paying attention and thinking clearly

According to Johns Hopkins Medicine, not getting enough sleep may also make you crave salty, sweet, or starchy foods. These cravings may arise due to changes in levels of hormones that control hunger and appetite. 

What causes chronic sleep deprivation?

Long-term sleep deprivation can have several causes. Sleep disorders tend to be one of the most common, frequently leading to challenges in getting consistent, healthy sleep. Below are several examples of common sleep disorders:

• Insomnia: Having insomnia generally refers to struggling to fall or stay asleep. People with insomnia may also frequently wake up and fall back asleep throughout the night. 
• Circadian rhythm disorders: Your circadian rhythm can be defined as the pattern your body follows over each 24-hour period, including the times you sleep and wake up. When you have a disorder affecting your circadian rhythm, you may struggle to get enough sleep.
• Sleep apnea: Sleep apnea is a condition occurring when breathing repeatedly stops while you’re asleep. As a result, you may experience symptoms like snoring, coughing, or gasping during sleep. Sleep apnea can affect the amount of quality sleep you get. 
• Restless legs syndrome: Restless legs syndrome (RLS) usually involves uncomfortable sensations in the legs that often occur in the evening or at night. Moving around can sometimes bring temporary relief, but this can get in the way of proper sleep. 

Sleep issues may not always be caused by an underlying sleep disorder. Other possible factors contributing to sleep deprivation may include the following:

• Anxiety
• Depression
• Bipolar disorder
• Using certain medications
• Consuming too much caffeine
• Working night shifts
• Sleeping in a disruptive or uncomfortable environment
  

Certain medical conditions may also affect sleep, either directly or indirectly. Chronic pain, asthma, heartburn, and diabetes can cause symptoms that make it hard to fall and stay asleep. Stress, too, may disrupt sleep and make it harder to fall asleep in the first place, contributing to sleep deprivation. 

The consequences of insufficient sleep

Sleep deprivation can be easy to ignore or overlook, but it can have real impacts on your health and well-being. For example, not getting enough sleep may make it harder to stay alert, which can pose safety concerns. 

In 2018, researchers analyzed data on over 5,000 car crashes. They found that drivers who got under seven hours of sleep were generally at least 1.3 times as likely to get in car crashes as those who slept more. 

In a 2021 study of survey data from over 80,000 people, researchers also found that those who slept less than 6.5 hours per night usually had a greater risk of workplace injuries. 

According to the Harvard Medical School, getting insufficient sleep can contribute to health conditions like those listed below:

• Diabetes
• High blood pressure
• Obesity
• Heart disease
• Inflammation
• A weakened immune system
• A lower life expectancy

Sleep deprivation may also affect your mental health by making it harder to manage stress and potentially worsening existing mental health challenges. Not getting enough sleep may also raise your risk of developing mental illnesses like depression and anxiety. 

Even temporary sleep deprivation may lead to stress, sadness, and mental exhaustion. 

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Counteracting the effects of sleep deprivation

If you’ve been struggling to get adequate sleep, you might want to talk to your doctor. They may be able to help you identify what’s behind your sleep challenges. Sleep deprivation, when diagnosed and treated properly, can often be reduced with proper support. 

Depending on the cause of your sleep problems, your doctor might prescribe you sleep medicine to make it easier to fall asleep. It can be important to always consult your doctor regarding side effects and before starting, stopping, or changing the way you take any form of medication. Your doctor might also suggest lifestyle changes aimed at normalizing your sleep patterns. Below are several examples:

• Avoiding alcohol, caffeine, and nicotine before bedtime
• Getting up and going to bed at the same time each day
• Limiting screen time before bed
• Sleeping in a cool, dark environment
• Limiting eating and drinking late at night
• Getting regular physical exercise
• Practicing healthy stress management strategies, like meditation, yoga, or reading
  

If you’re living with high levels of stress or other mental health concerns, addressing them with a therapist may improve your sleep. Therapy may also be helpful for managing sleep disorders and reducing their effects on your well-being. For example, cognitive behavioral therapy for insomnia (CBT-I) is an evidence-based treatment for chronic insomnia, which can be a common cause of sleep deprivation. 

In general, the goal of CBT-I is to make positive changes to your thoughts and beliefs about sleeping, which may make bedtime less stressful. CBT-I usually also aims to help you adopt good sleep habits, develop a consistent sleep schedule, and change your relationship with your sleeping environment. 

CBT-I typically takes place over six to eight sessions and may be helpful for up to 80% of people with primary insomnia (insomnia without another cause). 

CBT-I and other types of therapy can be hard to access at affordable rates, especially for those without insurance. According to a 2022 White House report, even among those who have health insurance, only half report having adequate mental health coverage. 

Affordable treatment may be more accessible through online therapy. Sites like BetterHelp can empower you to work with a licensed therapist from your own home, starting at $65 per week. 

Studies have found that therapy for chronic sleep issues can be just as effective via telehealth as it is in person. In a 2021 study, 65 adults with chronic insomnia received six sessions of CBT-I, either face-to-face or using telemedicine. In general, both groups saw similar improvements.