In our busy modern lives, sleep difficulties are a familiar experience for many of us. Sleep loss and poor sleep quality – known as sleep deprivation, can have profound effects on mental and physical wellbeing. Sleep deprivation can decrease positive moods, increase the risk of anxiety, and undermine our emotional functioning. Understanding and addressing sleep deprivation is fundamental to improving mental clarity, emotional wellbeing, and overall health.
What is Sleep Deprivation?
Delaying sleep onset by as few as one or two hours, periodic waking throughout the night, or reducing the overall period of sleep (such as by sleeping later, waking earlier, or both), alone or combined, can all lead to sleep deprivation. It can arise from stress or anxiety, underlying sleep disorders, use of alcohol or other drugs, and hormonal changes.
Consequences of Sleep Deprivation
Did you know that just two weeks of getting only about four hours of sleep per night can have the same impact on your brain as going without sleep for three consecutive nights? Sleep deprivation impacts attention, memory, and other cognitive functions. Think of it like consistently spending more money than you earn.
The impact on brain functioning is significant, with decreased concentration, reduced ability to problem-solve, and impaired memory being common consequences. The emotional impact is equally great, leading to irritability, decreased emotional regulation, and increased stress.
The consequences of too little sleep go beyond feeling tired. Studies have linked insufficient sleep to an increased risk of car accidents, subpar work performance, and challenges in mood and relationships, contributing to a cycle of stress and sleeplessness. Chronic sleep deprivation can weaken the immune system and elevate the risk of health issues such as high blood pressure, heart disease, stroke, diabetes, obesity, and depression. A persistent lack of sleep might be shortening your lifespan. And while naps can improve cognitive functioning after sleep deprivation, they may not fully counteract the negative moods resulting from sleep loss (Dinges et al., 1988).
While some claim they can thrive on minimal sleep, research suggests that only a minute percentage of individuals can truly function optimally on less than eight hours of sleep per night. According to Dinges, perhaps one in a thousand can effectively manage with six or fewer hours of sleep over the long term. Operating with chronic sleep deficits often leads to daytime napping or battling through afternoon drowsiness, and many individuals experiencing sleep deprivation may not even be aware of it.
Recognise the Signs of Sleep Deprivation
Knowing the signs of sleep deprivation is important for taking smart steps to getting better sleep, consistently. Signs such as fatigue, irritability, and difficulty staying awake can be indicators of an underlying sleep issue. Some common signs of sleep deprivation include:
- Feeling constantly sad, worried, or flat
- Low energy
- Difficulty concentrating
- Loss of interest in activities you used to enjoy
- Increased appetite (especially for carbohydrates)
- Persistent fatigue.
Coping Strategies for When You Can’t Sleep
If you’re experiencing poor or reduced sleep, improving sleep hygiene can see a fast improvement in symptoms. This includes reducing screen use and turning off phone notifications two hours before bed, using the bedroom only for sleep and sex (not television or work), avoid caffeine from midday, reduce alcohol intake, and implement a calming bedtime routine that you follow consistently, including things like reading, meditation and caffeine-free herbal tea. By following the same routine at the same time each day, you reduce the risk of overstimulation and help your mind and body to expect sleep.
Lifestyle Changes for Long-Term Improvement
Long-term solutions for sleep deprivation take a holistic approach. Addressing the pillars of good health creates a positive feedback loop for wellness: a balanced diet and reduced alcohol intake will fuel improved daily physical activity, which reduces stress and improves sleep length and quality, giving us the energy and motivation to foster social connections and stay engaged with loved ones.
Wake up to Better Sleep
When we are stressed, irritable, and lacking motivation, it can be hard to know where to start to improve our well-being. Focusing on sleep by improving sleep hygiene and implementing a solid sleep routine, can increase resilience, energy, memory, and emotional health throughout the next day.
If you’re unsure where the best targets for change in your life are, or you’re feeling overwhelmed, it can be helpful to have a friend or allied health professional help you break down bigger health goals into more achievable steps.
