Sleep deprivation is far more common than you may think. A consistent lack of sleep can quickly become a threat both to mental and physical health - and it isn't just about feeling sleepy during the day.
Not getting enough sleep can affect everything from hunger levels to our ability to function at our best at work. The amount of sleep you need to avoid being sleep deprived depends on your age. Newborns need anything between 14 and 17 hours, with adults between 18 and 64 requiring between seven and nine hours.
Sleep experts at Bed Kingdom have shared five signs that you may be suffering from sleep deprivation - and four ways you can combat it.
Signs of sleep deprivation
1. Craving a takeaway
If you're getting sudden urges to indulge in a takeaway or junk food, it can be a symptom of sleep deprivation. Lack of sleep alters appetite-regulating hormones as well as metabolism and brain function. We are far more likely to turn to junk food due to the cravings for high calories, high sugar, high fat and salty snacks as a result, as a way to increase our energy levels.
2. Poor memory
Sleep deprivation affects the brain’s ability to learn and recall information. During REM sleep, the brain is active, processing information and storing memories from the previous day. Not getting enough sleep disrupts this process because the body spends less time in this REM cycle.
The following day you may have trouble recalling what was said in a business meeting or what assignments you have. Sleep deprivation also makes it harder for the brain to absorb new information, as the brain is working hard to focus and take in information.
Not only is your ability to remember affected but your motor skills suffer too. The brain’s ability to store memory also includes motor skills and physical reflexes. Sleep-deprived drivers have a slower reaction time and poor motor skills can also be problematic when playing sports.
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3. Weight gain
Less sleep triggers changes in hormone levels that regulate your hunger. Leptin lets the body know when it’s full, while ghrelin signals hunger. Little sleep produces less leptin and more ghrelin—you’ll feel hungrier, but your body will be slower to react when you’re full. You end up eating more than you need to.
Sleep deprivation increases stress. Less sleep triggers an increase in cortisol levels. Cortisol is a stress hormone responsible for holding onto energy (sugars and fat) to be used later. More stress means your body retains more fat.
Your insulin levels are also affected. With a higher production of cortisol, your body is less sensitive to insulin. Insulin is a hormone that changes food into energy. Your body has a harder time processing fats from the bloodstream when it becomes less sensitive to insulin. These fats end up stored in the body.
4. Poor decision making
Studies show that sleep loss is tied to making risky decisions. You become more impulsive and are less likely to consider loss, only focusing on the reward. In 2001, the SLEEP journal published a study on how sleep deprivation elevates the expectation of gains. Sleep-deprived participants were more likely to make risk-taking decisions if the payoff was high.
The anticipation of reward stems from an area of the brain called the nucleus accumbens. While the number of high-risk decisions didn’t increase, the expectation for a higher reward did. This type of phenomenon is common in gambling but it can also be a problem in everyday life. For example, if you’re an entrepreneur or own a company, you may make risky decisions hoping for a higher reward.
Not getting enough sleep also means your brain is less aware of loss—you could make a high-risk decision, only focused on the reward and not fully considering the consequences if you lose.
5. Overheating
Sleep is vital for our bodies to regulate our internal temperature. If you are feeling hot, it can be your body overheating due to a consistent lack of good quality sleep. As we get more and more tired, our brain begins to overheat with yawning being a method of compensating for this thermoregulatory failure.
How to achieve better sleep
1. Establish a sleep schedule
Setting a bedtime may seem childish, but in reality, it works. A set sleep and wake time makes it easier to fall asleep at night and wake in the morning. Your body will adjust to the rhythm, so when it’s time for bed, you may automatically start to feel sleepy. It’s just as important to maintain this schedule on the weekends too.
2. Avoid heavy meals later on
Heavy meals take longer to digest and when it’s time for bed, your body may be focused on digesting, making it harder to fall asleep. The best time to eat dinner is between 6pm and 6.30p.m, allowing your body time to digest your meal.
3. Keep your bedroom dark
Your body’s sleep-wake cycle is influenced by melatonin. However, production is lowest during the day and strongest at night. Any light exposure could reduce melatonin levels and make it harder to fall asleep and stay asleep. Alternatively, if you can’t make your bedroom dark, a sleep mask can be effective.
4. Avoid your phone or laptop
When you’re using any electronic device (TV, tablet, computer, or smartphone), you’re exposing yourself to blue light. Blue light tricks your brain into thinking it’s still daytime, halting the melatonin production and making it harder to fall asleep. Try to avoid any electronic devices for an hour or two before bed. If you need to scroll through your phone, use your night settings or the apps that filter out blue light.
