In today’s fast-paced world, many people view sleep as a luxury rather than a necessity. With work deadlines, social commitments, and the constant pull of digital devices, it’s easy to cut down on sleep to squeeze more out of the day.
But what many don’t realise is that sleep deprivation can have serious consequences, both mentally and physically.
Sleep is not just a time when your body shuts down. It’s an active and essential part of your day, where your brain and body undergo critical processes.
According to the National Sleep Foundation, most adults need between 7 to 9 hours of sleep per night to function at their best.
Yet, one in three adults in the US consistently fail to meet that requirement, according to the Centers for Disease Control and Prevention (CDC).
This is what happens when you don’t get enough sleep:
The immediate effects of sleep deprivation: The first signs of sleep deprivation are easy to recognize, you feel tired, irritable and have trouble focusing. But the effects go much deeper than just feeling groggy.
Cognitive impairment: Lack of sleep has a quick and direct effect on your brain. Harvard Medical School reported that sleep deprivation affects memory, decision-making, and reaction times.
In fact, research shows that being awake for 18 hours straight can impair your cognitive performance as much as having a blood alcohol concentration (BAC) of 0.05% the legal limit for driving in many countries.
Mood changes: Feeling cranky after a poor night’s sleep isn’t just in your head. Sleep plays a significant role in emotional regulation.
According to a study published in “Sleep”, people who are sleep-deprived are more likely to experience heightened emotional reactions, including anger, frustration and sadness.
Over time, poor sleep can even contribute to the development of mood disorders like depression and anxiety.
Weakening of the immune system: Your immune system relies on sleep to stay strong.
Research published by the “American Academy of Sleep Medicine” found that people who sleep fewer than seven hours a night are nearly three times more likely to catch a cold than those who get eight hours or more.
During sleep, your body produces cytokines, proteins that help fight off infections and inflammation. Without enough rest, your immune response is weakened, making you more susceptible to illness.
Long-term effects of sleep deprivation
While missing a few hours of sleep here and there might not seem like a big deal, chronic sleep deprivation can have serious long-term consequences. Here are some of the most significant risks:
Weight gain and obesity
There’s a clear connection between sleep and weight. When you’re sleep-deprived, your body produces more of the hormone ghrelin (which makes you feel hungry) and less of the hormone leptin (which tells you when you’re full).
This imbalance can lead to overeating and weight gain. In fact, a large-scale study published in the American Journal of Epidemiology found that people who sleep fewer than five hours a night are 15% more likely to become obese.
How to improve your sleep
If you're struggling to get rest, the good news is that there are steps you can take to improve your sleep hygiene. Here are some simple but effective tips:
Stick to a sleep schedule: Going to bed and waking up at the same time every day helps regulate your body’s internal clock. Even on weekends, try to avoid drastic changes to your sleep schedule.
Create a relaxing bedtime routine: Engaging in calming activities before bed—such as reading, meditating, or taking a warm bath—can signal to your body that it’s time to wind down.
Limit screen time before bed: The blue light emitted from phones, tablets, and computers can interfere with your body’s production of melatonin, the hormone that helps you fall asleep. Try to avoid screens at least an hour before bed.
Watch what you eat and drink: Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep or make it harder to fall asleep.
Make your bedroom a sleep sanctuary: Your sleeping environment plays a crucial role in the quality of your rest. Make sure your bedroom is dark, quiet, and at a comfortable temperature to promote better sleep.
Sleep deprivation is more than just feeling tired, it can have far-reaching effects on your mental and physical health. From cognitive impairment to an increased risk of heart disease and diabetes, not getting enough rest can take a significant toll on your body.
While life can sometimes get in the way of a perfect night’s sleep, it’s important to prioritise rest as much as you prioritise healthy eating and exercise.