After just one night without enough sleep, you can feel irritable, physically exhausted, and mentally drained the next day.   

So, imagine how it feels when this lack of sleep continues for weeks, months or even longer.   

Not getting the sleep you need over time is called sleep deprivation. While technically this term means not getting the seven to nine hours of sleep a night recommended for an adult, the broader definition can include not getting enough quality sleep.¹  

Because sleep affects how we think and feel, sleep deprivation can pose a serious threat to your health in the short and long term. It is a problem that affects around one third of American adults and it is becoming increasingly common.² 

By educating yourself about what causes sleep deprivation and how it can be treated, you will be better able to get the quality sleep you need to function properly.  

Is sleep deprivation the same as insomnia?  

If you are suffering from sleep deprivation or insomnia, you will not be getting the sleep you need. However, there are some clear differences between the two.  

Sleep deprivation is usually because you have not given yourself enough time to sleep, while insomnia is when you have enough time to sleep but have trouble getting to sleep or staying asleep.³ 

You might be sleep deprived because of a hectic lifestyle or late nights at work, but when you put aside some time to sleep you can. When you have insomnia, you will usually struggle to sleep no matter how much time you have.   

So, what causes sleep deprivation?  

If you are suffering from sleep deprivation, the cause could be⁴:  

• poor sleep habits due to lifestyle choices or excess workload  
• mood disturbance or medical conditions   
• a sleep disorder.   

While sleep deprivation can be a result of someone making a choice that reduces their number of available sleep hours, such as staying up late to socialize or working overtime, other causes are sometimes outside of your control.  

Sleep deprivation and sleep apnea  

Sleep deprivation can result from sleep disorders including sleep apnea, which is a potentially serious condition that causes you to stop breathing and wake repeatedly throughout the night. This stop-start sleep pattern can reduce both the quality of your sleep and the number of hours you are getting.⁴  

If you are suffering from sleep deprivation and find yourself waking throughout the night trying to breathe, you should talk to your GP or visit a sleep clinic to check for sleep apnea.

Just how bad can sleep deprivation get?  

There are three degrees of sleep deprivation.  

• Acute sleep deprivation usually lasts a few days or less.  

• Chronic sleep deprivation persists for three months or longer.  

• Ongoing sleep deprivation describes poor sleep that occurs because of sleep disruptions.  

Sleep is critical to our mental and physical health. Therefore, when we are sleep deprived this can significantly lower our overall quality of life. Sleep deprivation symptoms can be exacerbated by how long you have been going without enough sleep, and include^1,4,5:  

• excessive daytime sleepiness   

• reduced concentration   

• reduced attention span  

• poor memory  

• lack of energy  

• feelings of stress, anxiety, or irritability.  

Impacts of acute sleep deprivation can be far greater. These include⁶:   

• increased risk of unintentional errors and accidents  

• driving half-asleep or "drowsy driving"  

• poor performance at school and work  

• breakdown in personal relationships   

• sleep-deprived partners  

• worsening of existing health conditions  

Meanwhile, chronic sleep deprivation has been associated with some worrisome health issues such as^5,6,7:  

• cardiovascular disease, including high blood pressure, heart disease and stroke  

• metabolic disorders, including diabetes  

• obesity   

• dementia.  

Talk to your doctor  

If you are suffering from sleep deprivation you should consider making an appointment to see your healthcare professional as soon as possible. Because, while sleep deprivation may be common, it is not normal.   

Your doctor is likely to ask about your symptoms and sleep patterns.  

Further tests or an overnight sleep study may be carried out if the doctor requires more information or suspects you have an underlying condition such as a sleep disorder. They will then recommend a treatment that is tailored to your individual needs. 

Make sleep a priority   

As well as seeing your doctor, here are some steps you can take to help you get the sleep you need.  

• Ensure you allocate enough time for seven to nine hours of sleep each night.   

• Go to sleep and wake up at the same time every day.   

• Do not sacrifice sleep so that you can work or socialize longer.  

• Have a bedtime routine, e.g., a hot shower, reading a book, no devices or coffee, etc.  

• Make your bedroom as comfortable as possible.  

• Invest in a quality mattress.  

Also read, What are the stages of sleep?

The content is for educational purposes only. It should not be used as a substitute for the medical advice of one’s healthcare provider.