Sleep. We all need it to function and live a healthy life.
What does lack of sleep do to you? And, how do you know when your body needs more rest?
Smita Patel, DO, a board-certified neurologist and sleep medicine physician who sees patients at Endeavor Health, shares her insights about the effects and signs of sleep deprivation, and tips to sleep better.
What are the effects of not getting enough sleep?
Sleep deprivation can increase hunger hormones (ghrelin), reduce satiety hormones (leptin), and cause cravings for unhealthy foods, often leading to weight gain.
Several studies have shown that increased sleepiness or sleep deprivation leads to impairment levels comparable to those seen in drunk drivers. Being awake for 17-19 hours produces performance deficits equivalent to a blood alcohol concentration (BAC) of 0.05%. Being awake for 24 hours is similar to having a BAC of 0.10%. The evidence consistently supports that prolonged wakefulness can make someone as dangerous behind the wheel as someone driving over the legal alcohol limit.
Multiple studies have also demonstrated that sleep deprivation can significantly increase anxiety levels. A study using functional MRI (fMRI) scans on healthy adults found that just one night of sleep deprivation markedly increased anticipatory anxiety by activating the amygdala and emotional brain centers by more than 60%. The effect was particularly strong in individuals who are naturally more anxious, indicating higher vulnerability to anxiety when sleep deprived.
Subjective reports of sleepiness do not capture the full impact of sleep deprivation and rely on honest self-reporting, which can be biased due to personal or work-related consequences.
What are common signs that you need more sleep?
- Ongoing daytime sleepiness, even after getting what should be enough rest
- If you rely heavily on an alarm or need to hit snooze repeatedly
- Experiencing sluggishness or even nodding off in situations like driving
- Needing multiple cups of caffeinated beverages to stay alert throughout the day
- Trouble concentrating, increased forgetfulness, and making more mistakes than usual
What are uncommon or less well-known signs?
- Riskier behaviors or less ability to resist urges, such as impulsive eating or emotional outbursts
- Overreacting emotionally to minor events, or feeling abnormally elated
- Getting sick more often, developing minor infections or cold-like symptoms, or noticing slower recovery
- Frequent tripping, bumping into things, or having difficulty with fine motor tasks
- A drop in sexual desire or function
What are some methods/tools for getting more sleep and/or sleeping better?
To get more sleep and improve sleep quality, consider combining lifestyle changes with technology-based tools. Here are proven methods and recommended tools:
- Stick to a sleep schedule. Go to bed and wake up at the same time daily, even on weekends, to regulate your circadian rhythm.
- Create a restful environment. Keep your bedroom cool (about 68°F), quiet, and dark. Use blackout curtains, earplugs, white noise machines, or a fan. Cooling pillows and mattresses can help you stay cool and comfortable, promoting uninterrupted sleep for hot sleepers.
- Limit blue light and screens before bed. Avoid screens (phone, tablet, computer) at least an hour before bedtime. Consider blue light blocking glasses or screen filters in the evening.
- Develop a relaxation ritual for bedtime. This may include meditation (e.g., apps like Calm, Headspace, or Insight Timer), journaling, calming music, relaxation exercises, or taking a bath.
- Limit caffeine, alcohol, and heavy meals late in the day. These disrupt sleep quality and delay onset.
- Exercise regularly, but not too late. Moderate activity, especially outdoors in daylight, supports better sleep, but avoid vigorous exercises close to bedtime.
- If you nap during the day, make it brief. Aim for 10-30 minutes early in the day.
- White noise machines can help mask disruptive sounds. The Snooz White Noise Machine creates soothing real fan sounds.
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