Sleep deprivation what is it

It drains your mental abilities and puts your physical health at real risk. Science has linked poor slumber with a number of health problems , from weight gain to a weakened immune system.

Read on to learn the causes of sleep deprivation and exactly how it affects specific body functions and systems. In a nutshell, sleep deprivation is caused by consistent lack of sleep or reduced quality of sleep.

Getting less than 7 hours of sleep on a regular basis can eventually lead to health consequences that affect your entire body. This may also be caused by an underlying sleep disorder. Your body needs sleep , just as it needs air and food to function at its best. During sleep, your body heals itself and restores its chemical balance. Your brain forges new thought connections and helps memory retention.

It can also dramatically lower your quality of life. A review of studies in found that sleeping too little at night increases the risk of early death. In fact, these can make sleep deprivation worse by making it harder to fall asleep at night.

This, in turn, may lead to a cycle of nighttime insomnia followed by daytime caffeine consumption to combat the tiredness caused by the lost hours of shut-eye. Your central nervous system is the main information highway of your body. Sleep is necessary to keep it functioning properly, but chronic insomnia can disrupt how your body usually sends and processes information.

You may also find it more difficult to concentrate or learn new things. The signals your body sends may also be delayed, decreasing your coordination and increasing your risk for accidents. Sleep deprivation also negatively affects your mental abilities and emotional state. You may feel more impatient or prone to mood swings. It can also compromise decision-making processes and creativity. A lack of sleep can also trigger mania in people who have bipolar mood disorder.

Other psychological risks include:. First, make sure that you allow yourself enough time to sleep. With enough sleep each night, you may find that you're happier and more productive during the day.

Sleep often is the first thing that busy people squeeze out of their schedules. Making time to sleep will help you protect your health and well-being now and in the future. Napping during the day may provide a boost in alertness and performance. However, if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. Adults should nap for no more than 20 minutes. Some people have schedules that conflict with their internal body clocks.

For example, shift workers and teens who have early school schedules may have trouble getting enough sleep. This can affect how they feel mentally, physically, and emotionally. If you're still not able to fall asleep during the day or have problems adapting to a shift-work schedule, talk with your doctor about other options to help you sleep.

When possible, employers and schools might find it helpful to consider options to address issues related to sleep deficiency. Doctors might not detect sleep problems during routine office visits because patients are awake. Thus, you should let your doctor know if you think you might have a sleep problem. For example, talk with your doctor if you often feel sleepy during the day, don't wake up feeling refreshed and alert, or are having trouble adapting to shift work.

To get a better sense of your sleep problem, your doctor will ask you about your sleep habits. Before you see the doctor, think about how to describe your problems, including:. Your doctor also may ask questions about your personal routine and habits. For example, he or she may ask about your work and exercise routines. Your doctor also may ask whether you use caffeine, tobacco, alcohol, or any medicines including over-the-counter medicines.

To help your doctor, consider keeping a sleep diary for a couple of weeks. Write down when you go to sleep, wake up, and take naps. For example, you might note: Went to bed at 10 a. Also write down how much you sleep each night, how alert and rested you feel in the morning, as well as how sleepy you feel at various times during the day.

Share the information in your sleep diary with your doctor. Doctors can diagnose some sleep disorders by asking questions about sleep schedules and habits and by getting information from sleep partners or parents. To diagnose other sleep disorders, doctors also use the results from sleep studies and other medical tests.

Sleep studies allow your doctor to measure how much and how well you sleep. They also help show whether you have sleep problems and how severe they are. Your doctor will do a physical exam to rule out other medical problems that might interfere with sleep. You may need blood tests to check for thyroid problems or other conditions that can cause sleep problems. Learn more about participating in a clinical trial.

View all trials from ClinicalTrials. Visit Children and Clinical Studies to hear experts, parents, and children talk about their experiences with clinical research. Each year, the Sleep Symposium highlights advances and opportunities in sleep and circadian science and researc Sleep Deprivation and Deficiency. What Are Sleep Deprivation and Deficiency? It occurs if you have one or more of the following: You don't get enough sleep sleep deprivation You sleep at the wrong time of day that is, you're out of sync with your body's natural clock You don't sleep well or get all of the different types of sleep that your body needs You have a sleep disorder that prevents you from getting enough sleep or causes poor quality sleep This article focuses on sleep deficiency, unless otherwise noted.

Overview To understand sleep deficiency, it helps to understand how sleep works and why it's important. Outlook Sleep deficiency is a common public health problem in the United States. What Makes You Sleep? Why Is Sleep Important? Physical Health Sleep plays an important role in your physical health. Daytime Performance and Safety Getting enough quality sleep at the right times helps you function well throughout the day.

How Much Sleep Is Enough? Age Recommended Amount of Sleep Infants aged months hours a day including naps Children aged years hours a day including naps Children aged years hours a day including naps Children aged years hours a day Teens aged years hours a day Adults aged 18 years or older 7—8 hours a day If you routinely lose sleep or choose to sleep less than needed, the sleep loss adds up.

Examples include people who: Have limited time available for sleep, such as caregivers or people working long hours or more than one job Have schedules that conflict with their internal body clocks, such as shift workers, first responders, teens who have early school schedules, or people who must travel for work Make lifestyle choices that prevent them from getting enough sleep, such as taking medicine to stay awake, abusing alcohol or drugs, or not leaving enough time for sleep Have undiagnosed or untreated medical problems, such as stress, anxiety, or sleep disorders Have medical conditions or take medicines that interfere with sleep Certain medical conditions have been linked to sleep disorders.

If you have a child who is overweight, talk with the doctor about your child's sleep habits. You might be sleep deficient if you often feel like you could doze off while: Sitting and reading or watching TV Sitting still in a public place, such as a movie theater, meeting, or classroom Riding in a car for an hour without stopping Sitting and talking to someone Sitting quietly after lunch Sitting in traffic for a few minutes Sleep deficiency can cause problems with learning, focusing, and reacting.

To improve your sleep habits, it also may help to: Go to bed and wake up at the same time every day. For children, have a set bedtime and a bedtime routine. Don't use the child's bedroom for timeouts or punishment. Try to keep the same sleep schedule on weeknights and weekends.

Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body clock's sleep—wake rhythm. Use the hour before bed for quiet time. Avoid strenuous exercise and bright artificial light, such as from a TV or computer screen. The light may signal the brain that it's time to be awake. Having a light snack is okay. Also, avoid alcoholic drinks before bed. Avoid nicotine for example, cigarettes and caffeine including caffeinated soda, coffee, tea, and chocolate.

Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last as long as 8 hours. So, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Spend time outside every day when possible and be physically active.

This may involve reviewing a sleep diary or taking a sleep questionnaire that offers a detailed look at sleep patterns and daytime symptoms. In some cases, additional testing with sleep tracking technology, known as actigraphy, or with an overnight sleep study may be conducted if further information is needed or if a doctor suspects that the patient may have an underlying sleep disorder.

If you have ongoing or worsening problems with insufficient sleep or daytime sleepiness, working with your doctor is a good first step to getting relief. Your doctor can assess your situation and recommend treatment that best suits your needs.

In most cases, a focus on sleep hygiene — your sleep environment and daily habits — is a central component of preventing and treating sleep deprivation. The following sections outline some key sleep hygiene improvements for people who get insufficient sleep. Many people get insufficient sleep because they accept sleep deprivation as normal. None of these approaches is a sustainable solution to sleep deprivation. They may help get through the day, but the cumulative effects of sleep deficiency will still take a toll both in the short- and long-term.

For this reason, it is important to refuse to accept a lack of sleep as normal and instead focus on sleeping more and getting higher quality rest. Chronic insufficient sleep often occurs when people choose to sacrifice sleep in favor of work, leisure, or other obligations.

Design your bedroom environment to be ideal for your relaxation. Your mattress and pillows should offer plenty of support, and your bedding should help you feel cozy while maintaining a moderate temperature. To minimize potential sleep disruptions, try to make sure your bedroom is as quiet and dark as possible. A useful step in addressing sleep deprivation is to avoid things that can, often unbeknownst to you, negatively affect your sleep:. Getting frequent sunlight exposure during the day supports a healthy circadian rhythm that helps you be alert during the day and sleepy at night.

Regular physical activity can also contribute to a normal sleep schedule, so try to engage in at least moderate exercise every day. Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.

He is board-certified in psychiatry as well as sleep medicine. Insomnia is a common sleep disorder characterized by a persistent difficulty to fall or remain asleep despite the opportunity to…. Sleep problems can affect anyone, but women are more likely to experience insomnia than men. Poor sleep can provoke daytime…. Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website.

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It is mandatory to procure user consent prior to running these cookies on your website. The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias. Sleep Deprivation What it is, its causes, symptoms, and long-term effects on physical, mental, and emotional health.

Updated June 24, Written by Eric Suni. Medically Reviewed by Alex Dimitriu. What Causes Sleep Deprivation? What Are the Symptoms of Sleep Deprivation? What Are the Consequences of Sleep Deprivation? How Is Sleep Deprivation Diagnosed? What Is Sleep Deprivation? Acute sleep deprivation refers to a short period, usually a few days or less, when a person has a significant reduction in their sleep time.

Another common problem is lying in bed and worrying, rather than relaxing. Babies, older babies and toddlers — parents almost always experience sleep deprivation because their young children wake frequently in the night for feeding or comfort.

Effects of sleep loss on children Selected statistics from research studies into sleep loss and its effects on children and teenagers include: Sleep loss causes a range of schooling problems, including naughtiness and poor concentration. Chronically sleep-deprived teenagers are more likely to have problems with impulse control, which leads to risk-taking behaviours. Sleep problems in teenagers are associated with increased risk of disorders such as depression and attention deficit hyperactivity disorder ADHD.

High school students who regularly score C, D or F in school tests and assignments get, on average, half an hour less sleep per night than high school students who regularly get A and B grades.

Later start times at school result in reduced daytime sleepiness, higher grades and reduced negative feelings. How much sleep is enough? In general: Primary school children — need about nine to 10 hours. Teenagers — need about nine to 10 hours too. Teenagers have an increased sleep requirement at the time when social engagements and peer pressure cause a reduction in sleep time. Lifestyle factors such as early school start times deprive them of the required sleep-in.

There is evidence that around the time of becoming a teenager, there is a shift in the sleep-wake cycle to being sleepy later in the evening with a preference for waking later. Adults — need about eight hours, depending on individual factors. We tend to need less sleep as we age, but be guided by your own state of alertness — if you feel tired during the day, aim to get more sleep. Sleep suggestions Suggestions on how to get more sleep include: Purposefully go to bed earlier each night.

Improve your sleeping environment in any way you can — for example, keep it dark and sound-proof, turn off lights and wear earplugs if you have noisy neighbours. Use relaxation techniques to help you fall asleep quickly.