Understanding Lack Of Sleep: Symptoms And Impacts On Health

Getting enough sleep can be an important part of mental and physical health and well-being. However, many people may struggle to fall asleep and/or stay asleep through the night. Whether it happens due to a demanding lifestyle, stress, or underlying health conditions, chronic lack of sleep can have negative impacts on a person’s daily life and long-term health.

Understanding the signs of chronic sleep deprivation and sleep disorders may help a person recognize them and take steps to improve sleep quality, which may support overall health in turn. Here, we’ll examine common symptoms and impacts of sleep deprivation and explore potential treatment options to improve sleep quality. 

Some causes of sleep troubles can be treated by a therapist

Connecting with a therapist may help

Why is sleep important for health? 

Getting adequate sleep can do more than leave a person feeling refreshed and full of energy. Sleep also allows the body and mind to rest, recover, and function optimally. First, the brain uses sleep as a time to process information and consolidate memories from the day. This means that getting enough quality sleep may help with cognition and emotional regulation.

High-quality sleep may also improve immune system function, as the body produces infection-fighting cells and proteins during rest. This means that sleep can help the body fight off infection and sickness or speed up recovery. In addition to improved immune function, sleep may also help improve cardiovascular health and play a role in maintaining a healthy blood pressure. While high-quality sleep can improve health, poor-quality sleep can negatively impact it.

Common causes of sleep deprivation: sleep apnea, insomnia, and other sleep disorders

People may have a hard time falling asleep for a number of reasons, which may vary depending on personal health history, genetics, and environmental factors. Understanding the underlying cause of sleep deprivation can be important because it can allow a person to seek treatment. Some common causes of sleep deprivation include the following types of sleep disorders.

Sleep apnea 

Sleep apnea is a serious sleep disorder that causes repeated interruptions in breathing during sleep. These interruptions can occur many per night, often preventing the body from reaching deep, restorative sleep. Sleep apnea is a type of sleep deprivation that must be diagnosed by a medical doctor and is usually treated using a combination of medical devices, such as a continuous positive airway pressure (CPAP) machine, and lifestyle changes, such as getting more exercise during the day.  

Insomnia

Insomnia is a common sleep disorder that makes it difficult to fall asleep, stay asleep, or get restful sleep. Individuals with insomnia may experience excessive daytime fatigue and irritability as a result. 

There are many different forms of insomnia. Some examples include: 

• Acute insomnia: short-term sleep disturbances caused by stress, anxiety, or life changes, usually lasting a few days to weeks
• Chronic insomnia: persistent difficulty sleeping for at least three nights per week over three months or longer, often linked to underlying health conditions or long-term stress
• Onset insomnia: trouble falling asleep at the beginning of the night
• Maintenance insomnia: waking up frequently during the night or waking up too early and struggling to fall back asleep

Some people may have a genetic history of insomnia. For others, it could be caused by a mental health challenge, such as high stress or anxiety levels, or a physical health condition, like chronic pain or acid reflux. Lifestyle factors like a noisy living situation or shift work could also play a role.

Other sleep disorders

Other disorders besides sleep apnea and insomnia may also negatively impact a person’s sleep quality, duration, and overall health. Restless leg syndrome (RLS) is one example, which is a neurological disorder that causes an uncontrollable urge to move the legs—especially at night. This urge may be accompanied by other sensations such as itching, tingling, and aching, which can make it even harder to fall asleep.

Circadian rhythm disorders are another possibility. These occur when the body's internal clock is out of sync with the natural day-night cycle. These often occur in people who are employed in shift work, which requires them to frequently change their working hours from day shifts to night shifts. This constant shifting can make it difficult to maintain a regular sleep cycle.  

Lack of sleep symptoms and signs of sleep deprivation

In some cases, a person may know they are living with sleep deprivation simply because they are up all night, unable to fall asleep. However, some individuals may be waking up in the night without knowing it or may otherwise be getting low-quality rest without realizing. Understanding the signs and symptoms of sleep deprivation may empower a person to take steps to get better sleep sooner. 

Physical signs of a sleep disorder or sleep disruptions

One of the most common signs of a sleep disorder is fatigue or exhaustion. Individuals living with a sleep disorder may also experience daytime sleepiness, which can make it hard to stay awake at work or school. Other common physical signs of sleep deprivation may include: 

• Trouble falling asleep at night 
• Snoring and breathing issues while sleeping
• High blood pressure
• Cardiovascular issues
• Weakened immune system
• Unexplained headaches and muscle tension

Mental and emotional symptoms of lack of sleep 

In addition to physical symptoms, a person living with sleep deprivation may also experience a number of mental and emotional symptoms. For example, poor-quality sleep or lack of sleep may negatively impact cognition, reduce focus and concentration, and impact decision-making abilities. 

Short-term impacts of sleeping trouble

In the short term, even a few nights of poor sleep can lead to noticeable impacts on a person’s daily life and overall health. Short-term sleep deprivation can be linked to daytime fatigue and low energy, which can make it challenging to participate in activities that require physical activity or extended mental exertion. It may also cause cognitive impairment, impeding focus and concentration, and play a role in emotional dysregulation.

Physically, sleep deprivation in the short-term may negatively impact a person’s immune system, increasing a person's susceptibility to colds, flus, and other infections. It may also slow recovery when a person gets sick or injured. Sleep deprivation may also cause muscle tension and muscle aches.   

Long-term effects of living with a sleep disorder

Long-term sleep deprivation can be linked to several physical health concerns and mental health disorders. Some of the possible long-term effects of living with a sleep disorder may include the following.

Mental and physical health impacts

Sleep deprivation has been linked to an increased risk of various mental health conditions. For instance, depression tends to be more common in those who don’t get enough sleep, and anxiety disorders such as general anxiety disorder, panic disorder, and social anxiety disorder may also occur more frequently in individuals who are sleep-deprived. A lack of sleep can make it challenging for the brain to keep up with the day’s events and maintain focus, which can also lead to additional stress. 

A lack of sleep may also have long-term physical impacts. Sleep is the body’s way of resetting and relaxing, which includes lowering a person’s baseline blood pressure. When a person is sleep-deprived, their blood pressure may not be adequately reduced at night, causing elevated blood pressure over time. This, in turn, may cause other cardiovascular concerns related to high blood pressure.  

Social implications 

In addition to mental or physical health effects, sleep deprivation can also have a significant impact on an individual’s social interactions and interpersonal relationships. When a person is sleep-deprived, their ability to communicate clearly and calmly with others may be impaired. A lack of sleep may also cause irritability and frustration, which can increase the likelihood of getting into an argument. More generally, sleep deprivation may increase social isolation due to a person feeling too tired to engage in social activities or maintain relationships.

Strategies to help you fall asleep and stay asleep

Although a lack of sleep may be highly impactful, there are strategies that may help you improve sleep and/or address the impacts of sleep deprivation. Remember that if you suspect you may be experiencing a sleep disorder or another medical condition that’s causing sleep problems, it’s recommended that you meet with your doctor as well. Some techniques that a person may use to improve sleep (in addition to professional sleep deprivation treatment as needed) may include the following.

Lifestyle changes to help you fall asleep

In some cases, a person may be able to make lifestyle changes that can improve both the quality and quantity of sleep they get each night. Examples of such strategies include: 

• Reduce or avoid alcohol and caffeine consumption. These substances may disrupt a person’s sleep cycle and make it challenging to get restful sleep.
• Reduce noise and increase comfort. Creating a quiet and comfortable place to sleep is often critical to improving the quality of one’s rest. Examples can include using a white noise machine and a sleep mask to block out light and noise and avoiding distractions like phones or TVs in the bedroom.
• Avoid screens. Before bedtime, it may be beneficial to avoid screen time, as some research suggests that the blue light from devices like phones and computers may affect melatonin production.
• Keep a sleep schedule and routine. Having a bedtime routine and starting it at around the same time each night can help signal the body that it is time to sleep. 

Techniques to relax the mind and body

In addition to lifestyle changes, it may be helpful to implement relaxation techniques to calm the mind and body as you prepare for sleep. For example, deep breathing practices may slow the heart rate and help you release muscle tension. It may also be helpful to use reflective techniques such as journaling or guided meditation, which may help reduce feelings of stress or anxiety that can make it hard to sleep. 

Some causes of sleep troubles can be treated by a therapist

Connecting with a therapist may help

Connecting with a mental health professional

In addition to meeting with a doctor or sleep medicine specialist, it may be helpful for those experiencing sleep deprivation to connect with a mental health professional. A therapist can consider a person’s mental health holistically and develop a plan for addressing any mental health challenges that may be impacting sleep. For example, cognitive behavioral therapy for insomnia (CBT-I) is a specific talk therapy modality that research suggests can be effective for treating insomnia, and regular CBT can be used to treat anxiety and depression.

For those living with sleep deprivation, however, the prospect of researching nearby therapists and then commuting to and from in-person sessions can be overwhelming. In such cases, online therapy may be a more convenient option. 

With an online therapy platform like BetterHelp, you can get matched with a licensed professional according to the needs and preferences you share in a brief questionnaire. Then, you can meet with them for remote sessions that can occur from anywhere you have an internet connection and a personal device. Online therapy can also be more cost-effective than in-person treatment without insurance. Finally, research suggests that online therapy techniques can be an effective way to reduce stress and anxiety, which may cause or contribute to sleep deprivation.