Sleep Deprivation: Definition, Side Effects, and Treatment

Jul 01, 2024

Fact Checked

Sleep deprivation is when you get less than the recommended amount of sleep, and it can lead to a number of mental and physical health concerns.

Written by: Lauren Alexander

Medically Reviewed by: Suzanne Gorovoy, PhD

Reviewed by: Susan Stiles, PhD, Healthy Aging Expert

Key Takeaways

Sleep deprivation is a condition that results from not getting enough sleep.
The Centers for Disease Control and Prevention reports that 1 out of 3 American adults don’t get enough sleep each night.
Sleep deprivation can lead to health problems such as depression, diabetes, and obesity.
Common causes of sleep deprivation include sleep disorders such as sleep apnea or narcolepsy, diseases, and stress.
Sleep deprivation has five stages. Each stage is categorized by 24-hour periods that start after the first full day without sleep.

Sleep deprivation is a condition caused by not getting enough sleep each night. The National Heart, Blood, and Lung Institute reports that almost 40% of U.S. adults unintentionally fall asleep during the day at least once a month due to sleep deprivation ^[1] . Not getting enough sleep can lead to fatigue, which can cause cognitive and physical impairment. Over time, sleep deprivation can also lead to long-term health concerns, like heart disease, stroke, and diabetes.

While research varies on what qualifies as sleep deprivation, some data suggest getting any less sleep than what you need means you’re sleep deprived. A 2021 study found that just one night of sleep loss could have negative physical and mental effects and that consecutive nights of sleep loss can amplify those effects ^[2] . It’s recommended that older adults get a minimum of seven hours of sleep a night, but reports suggest approximately 50% of them have trouble falling asleep and staying asleep. This lack of sleep can have serious health consequences, including dementia ^[3] .

In this article, we’ll explore the symptoms and causes of sleep deprivation and what you can do to make sure you’re getting the right amount of sleep each night.

What is sleep deprivation?

You’ve likely heard that experts recommend getting seven to eight hours of sleep each night. This continues to be the standard for a good night’s sleep, and sleep deprivation is defined as getting less than that.

Some experts have set a more extreme parameter for sleep deprivation and define it as setting in after 24 hours of no sleep.

While the symptoms of going a full day without sleep are more pronounced, you can still experience sleep deprivation symptoms such as moodiness and memory problems after missing as little as 1.5 hours of sleep ^[4] . Sleep deprivation can also occur from not getting enough quality sleep. For example, you may have slept eight hours, but if that sleep was interrupted, or you didn’t spend enough time in each sleep phase, you may still feel tired and experience the symptoms of sleep deprivation the next day.

It’s not uncommon for people to have issues falling or staying asleep. With the number of sleep-related conditions and disorders, it can be difficult to know which is which. As we look at sleep deprivation, it’s important to recognize that it’s not a disorder—it’s a set of symptoms that occur after a lack of adequate sleep.

Sleep deprivation typically refers to a lack of sleep throughout a period of several days, while other sleep conditions like sleep insufficiency (or sleep deficiency) refer to a persistent lack of sleep for a longer time ^[5] . Sleep insufficiency can lead to serious issues like injury, chronic health issues, and falls and broken bones in older adults.

You may also be familiar with insomnia, which is classified as a sleep disorder. Both insomnia and sleep deprivation are characterized by inadequate or poor sleep quality and can lead to similar daytime symptoms such as fatigue, difficulty focusing, and irritability ^[6] . Despite their similarities, they have different characteristics, underlying causes, and treatment approaches

One of the main differences between insomnia and sleep deprivation is that people with insomnia try to sleep without success ^[7] . Sleep deprivation, on the other hand, is a result of not creating the proper conditions to go to sleep—or not having enough time—and is shorter-lived than insomnia. People with insomnia may need to seek professional help in the form of cognitive behavioral therapy to help deal with the disorder.

Sleep deprivation stages

Sleep deprivation can be categorized into five stages, each divided by 12- or 24-hour increments that measure time without sleep. While getting less than seven or eight hours of sleep a night can lead to sleep deprivation symptoms, scientists have primarily studied sleep deprivation by these 12- to 24-hour markers, starting after the first full day of no sleep:

During the first stage, 24 hours of no sleep, people often experience cognitive impairment, as well as extreme fatigue, irritability, and difficulty focusing. At this point the level of cognitive impairment is similar to having a blood alcohol concentration of 0.10%, which is above the national standard for legal intoxication in the United States (0.8%).
During the second stage, 36 hours of no sleep, you may experience a reduced attention span, decreased reaction time, blurred vision, and periods of involuntary sleep.
During the third stage, 48 hours of no sleep, your immune system may start to weaken, and you’ll experience continued decline of cognitive function.
During the fourth stage, 72 hours of no sleep, you’ll experience an intense desire to fall asleep, as well as anxiety, and you may also begin to hallucinate.
During the fifth and final stage, 96 hours of no sleep, you’re likely to experience extreme hallucinations, delusions, the inability to reason, and other symptoms ^[8] .

Sleep deprivation in older adults

Sleep needs for older adults are different from those of other age groups, and studies have found that getting enough sleep as we age is crucial to our mental health and general well-being ^[9] . It can also help prevent cognitive decline.

While it’s normal for our sleep habits to change as we age, older adults still need to make sure they’re getting the recommended amount of sleep to remain healthy. As we age, we may find sleep is more interrupted, that we wake up earlier than usual, or that we have a harder time falling and staying asleep ^[10] . The amount of time spent in deep sleep is typically less in older adults, and that can result in feeling sleep-deprived even if you get the recommended hours of sleep.

Like for anyone, sleep deprivation in older adults can lead to fatigue, confusion, poor mental health, general inflammation, and can even lead to accidents. Studies have also shown that consistent sleep deprivation can increase your risk of Alzheimer’s disease and dementia.

Taking the proper measures to avoid sleep deprivation may include avoiding stimulants like caffeine, not taking naps during the day, and establishing a nightly routine.

Signs and symptoms of sleep deprivation

It’s likely most people have experienced the symptoms of sleep deprivation at some point in their lives since active lifestyles often lead to busy schedules and less time for sleep. But, depending on how long you’ve been sleep-deprived, symptoms may vary.

If you’ve only missed a couple of hours of sleep in one night, your symptoms may be mild. But if you’ve gone more than 24 hours without sleep, severe symptoms such as severe cognitive impairment and even hallucinations may begin to set in. Symptoms may also vary based on the person.

Some of the primary symptoms of sleep deprivation are:

Fatigue
Daytime sleepiness
Irritability
Difficulty concentrating
Memory impairment
Slowed reaction time
Headaches
Lightheadedness
Altered appetite

If you’ve been sleep-deprived for more than a few days you may also experience a lack of motivation, decreased sex drive, and a decreased desire to complete tasks.

Studies show sleep-deprived people may perceive certain tasks as more difficult than they actually are ^[11] .

Causes of sleep deprivation

Sleep deprivation can be caused by several factors, and it’s typically the result of an underlying condition, a lifestyle choice, or age ^[12] . Experts say sleep deprivation is becoming more common since people are increasingly loading their days with activities and responsibilities, which can cut into the time they need for sleep.

Some of the more common causes of sleep deprivation include:

Sleep disorders
Lifestyle factors (phone use, alcohol consumption, shift work)
Chronic diseases
Chronic pain
Anxiety
Nocturia (when you pee too much at night)

Some of the sleep disorders that cause sleep deprivation include insomnia, sleep apnea, and restless leg syndrome. Insomnia is defined as having trouble falling asleep or staying asleep, and it affects an estimated 25% of Americans each year ^[13] . Insomnia can be both short-term or chronic, and chronic insomnia is characterized by trouble sleeping for a minimum of three nights a week for at least three months. Like sleep deprivation, insomnia has different causes that can include chronic pain, depression, or the use of depressants like alcohol.

Lifestyle choices like using your phone at night can also cut into your sleep time and contribute to sleep deprivation. Studies have shown that the blue light emitted from phones interferes with your natural circadian rhythm (the body’s natural internal clock) ^[14] . Using your phone at night could suppress melatonin (a hormone that regulates your sleep cycle), prevent you from falling asleep, and decrease alertness the following morning ^[15] .

Chronic pain is another issue that can keep you from comfortably falling asleep. Pain such as back pain, arthritis, or headaches can all contribute to a restless night, leading to symptoms of sleep deprivation, which unfortunately can make you even more sensitive to pain ^[16] .

Nocturia is a condition where you need to get up multiple times at night to urinate ^[17] . Research suggests that nocturia affects 50 million people in the United States, and that 1 in 3 adults report having to get up at least twice at night to use the bathroom, with 70% of those adults being bothered by it. Nocturia greatly interferes with sleep quality since studies show that 40% of the people who get up to urinate have trouble going back to sleep. It’s consistently linked to sleep deprivation and can cause symptoms such as fatigue, mood changes, and decreased productivity.

Effects of sleep deprivation

Many biological processes occur when we sleep, and getting the recommended amount of sleep each night ensures we complete those processes for optimal health. Adequate sleep is also deeply connected to our psychological health, and getting fewer than seven or eight hours a night can lead to cognitive decline.

In addition to cognitive function, sleep affects our physical bodies in many ways, and a lack of healthy sleep can lead to a host of health consequences.

“Sleep deprivation can contribute to high blood pressure, glucose dysregulation, parasomnias, depression, obesity, kidney disease, risk factors for cancer, and altered immune system,” said Jay Luthar, MD, chief of Health Innovation at Re-Precision Health.

Research has shown that a lack of sleep can also negatively impact heart health. According to the American Heart Association, the way lack of sleep affects heart health varies, but some of the ways it can contribute to poor heart health are by increasing the risk factors associated with heart disease.

Risk factors for heart disease are high blood pressure, obesity, and diabetes, which consistent lack of sleep can trigger. Sleep deprivation can also lead to poor nutritional choices, lack of desire to exercise, and inflammation, all factors that further contribute to heart disease ^[18] .

Not getting enough sleep can also lead to type 2 diabetes, in some cases. Studies show a two-way relationship between type 2 diabetes and lack of sleep, meaning they both influence one another ^[19] . Some of the risk factors associated with type 2 diabetes are similar to those of heart disease.

As mentioned, lack of sleep can lead to poor nutritional choices and a lack of motivation to exercise, both of which can lead to type 2 diabetes. Our hormone levels also change when we don’t get enough sleep, which can cause insulin resistance.

When we sleep, our bodies are at work metabolizing glucose, and when we don’t get enough sleep, that process is interrupted, leading to an increased risk of diabetes.

Obesity is an often discussed side effect of lack of sleep, and many studies suggest a strong connection between poor sleep and obesity ^[20] .

One study that compared women who slept seven hours a night vs. those who slept five hours or less determined the women who slept less were 15% more likely to develop obesity during the study ^[21] .

Again, the way sleep impacts weight gain is multifaceted. For instance, research has found that people may crave higher-calorie foods after a poor night of sleep, which could lead to weight gain ^[22] .

Mental health disorders are another major side effect of sleep deficiency. As with diabetes, a two-way relationship exists between poor sleep and mental health disorders ^[23] .

People dealing with mental health concerns may experience poor sleep, and otherwise healthy people may experience poor mental health resulting from a lack of sleep. As mentioned, you can experience cognitive dysfunction after just one night of sleep deprivation, as well as anxiety and mood swings.

Sleep deprivation treatment

Thankfully, treating sleep deprivation can be relatively easy, and it often only requires a mix of lifestyle changes.

“Some treatments for sleep deprivation include adhering to a regular sleep schedule, creating a bedtime routine, optimizing the sleep environment, engaging in physical activity, practicing mindfulness, and using relaxation techniques,” said Luthar.

While the concept of a “good night’s sleep” may seem hard to pin down, some experts have identified several factors that characterize it ^[24] . Healthy sleep can be defined as falling asleep without trouble, not waking up completely during the night, and feeling refreshed in the morning.

If you’re dealing with sleep deprivation, prioritizing sleep should be your first step in combating it. This may include steps such as:

Limiting devices at least 30 minutes before bedtime
Limiting alcohol intake
Decreasing caffeine close to bedtime

Studies have shown that exposing yourself to blue light from electronic devices before bed can disrupt the production of melatonin, which is responsible for regulating our sleep cycle ^[25] .

You may also want to optimize your bedroom per Luthar’s advice to create a more comfortable and relaxing environment. This can include getting rid of clutter, buying the right type of blinds to make sure no light enters your room at night, or playing relaxing music ^[26] . You also want to make sure your room isn’t too hot. A recent study shows a temperature between 68 and 77 degrees Fahrenheit is ideal for restful sleep, and that when temperatures rise between 77 and 86 degrees sleep efficiency deteriorates ^[27] .

Another important factor that affects your sleep is the quality of your bedding, which includes your mattress and linens. If you’re sleeping on a mattress that’s too firm or too soft—or have sheets that are uncomfortable—your sleep will inevitably suffer. Making sure you’ve selected the best mattress for your needs will help ensure you sleep comfortably. The criteria involved in choosing the best mattress for you include:

Sleeping position. Certain qualities and features can determine whether a mattress will be comfortable for people who sleep on their side, back, or stomach. For example, a good mattress for side sleepers typically has medium to medium-soft firmness and has one or more layers of memory foam to relieve pressure on the hips and shoulders.
Pain relief. The best mattresses for back pain are designed to cushion your hips and lower back while helping keep your spine in a comfortable, neutral alignment as you sleep. They’re often medium-firm or firm mattresses as opposed to soft, to help keep your back from sinking too far into the mattress and creating pressure.
Your sleep temperature. Some people tend to sleep hot and are prone to night sweats. A cooling mattress with breathable, gel-infused foam and an innerspring layer that promotes airflow could help you avoid overheating.
Your budget. Living on a tight budget doesn’t necessarily mean you have to settle for a subpar mattress. Affordable mattresses are relatively easy to find from companies that offer discounts to military veterans and other consumers.

Adjustable beds are another great option for those who struggle to get comfortable at night. When we surveyed 1,000 people who slept on adjustable beds, 85%–90% of them reported sleeping better at night. To choose the best adjustable bed, you’ll want to consider price, firmness level, and customer reviews.

Bottom line

Sleep is one of the most important factors that influence our health and general well-being. When we get just a little bit less than the recommended seven to eight hours of sleep, we begin to experience the negative effects of sleep deprivation. Our cognitive and physical health begin to decline, and if left unchecked, sleep deprivation can lead to serious chronic diseases like heart disease, diabetes, and even some cancers ^[28] .

Older adults are especially at risk of experiencing sleep deprivation because of the changes in sleep patterns associated with aging. Address your sleep deprivation concerns as soon as you see symptoms to ensure it doesn’t develop into a sleep disorder like insomnia.

Taking measures to prevent sleep deprivation is relatively simple and can include lifestyle changes like limiting caffeine, limiting blue light exposure before bed, and making sure your bedroom is optimized for a soothing and relaxing night of rest. Be sure to consult a medical professional if you believe your sleep deprivation is cause for concern.

Have questions about this article? Email us at reviewsteam@ncoa.org.

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Lauren Alexander is a freelance writer who specializes in health and wellness

Suzanne Gorovoy is a clinical psychologist, behavioral sleep medicine specialist, and member of the Sleep and Health Research Program at the University of Arizona College of Medicine. She received her graduate degree in School Psychology from Teachers College at Columbia University, her PhD in Clinical Psychology from Case Western Reserve University, and completed a postdoctoral fellowship in Behavioral Sleep Medicine at the University of Arizona College of Medicine.

Susan Stiles, PhD, provides leadership in the design and development of consumer products that inspire, educate, and activate older adults. She’s been instrumental in bringing the Aging Mastery Program® to market and scaling it nationwide via strategic alliances and business partnerships. Stiles has 20+ years of experience in design thinking, multimedia, strategic communications, and management consulting.

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