Causes, Symptoms, and 6 Natural Remedies for Sleep Deprivation

That so many people have trouble getting enough sleep and suffer from sleep deprivation is not surprising in a world where stress levels are rising, exposure to natural sunlight outdoors is decreasing, and technology is creating demands for everyone's attention all the time.

What does the term "sleep deprived" mean? What adverse consequences might sleep deprivation cause?

Sleep deprivation can be broadly defined as "a condition that occurs if you don't get enough sleep." Although the definition of "enough" sleep varies from person to person, adults typically need seven to nine hours of sleep every night (and considerably more for kids and teenagers).

But when it comes to the optimal amount of sleep, everyone is a little different. To feel their best, some people require between six and ten hours of sleep every night. Sometimes, when they're feeling very exhausted, others just need a few more hours of sleep.

About one-third of Americans say they don't routinely get enough sleep, according to research from the Centers for Disease Control and Prevention (CDC). Furthermore, many more people experience sporadic sleep-related issues or illnesses, such as anxiety, sleep apnea, or pain at night that impairs their general quality of life.

You run the risk of developing a number of various health issues if you consistently get less sleep than is advised. This covers illnesses that are detrimental to the body and mind.

These may consist of:

• weariness and mental fog

• heightened vulnerability to mishaps or harm

• reduction in job productivity

• Being moody and irritable

• Relationship issues

• even a higher chance of dying as a result of heart and immune system issues

As you'll see below, some of the finest sleep aids to help you obtain higher quality sleep include changing your food, managing stress in your life, having a regular evening schedule, and modifying the sort of light you're exposed to on a daily basis.

How much sleep is necessary for humans?

A key and dynamic component of a healthy lifestyle is getting enough sleep. The body need enough sleep every night for several reasons, such as:

• combating diseases

• bolstering the immune system

• fixing tissues that have been injured

• digestion

• cleansing

• balance of hormones

• preserving mental well-being

How much sleep do you require, then? Age is one of several variables that affect it, however the CDC provides the following basic breakdown:

Despite their many similarities, some specialists believe that sleep deprivation and sleep deficit are two distinct illnesses. The National Heart, Lung, and Blood Institute states that if you fit any or all of the following criteria, you may have "sleep deficiency":

• You don't sleep enough. (You frequently don't get enough sleep.)

• You go to bed at the incorrect hour. This could entail having trouble falling asleep at night and then napping during the day due to exhaustion during the day. An irregular sleep pattern indicates that your body's "natural clock" isn't functioning correctly.

• Your body doesn't receive the kind of rejuvenating sleep it requires. Deep rapid eye movement (REM) sleep is one example of this. You need REM sleep to maintain your body's equilibrium and to repair numerous physiological functions.

• A sleep disorder affects you. Insomnia, anxiety problems, sleep apnea, and other conditions might prevent you from obtaining adequate sleep. These may make it difficult for you to fall asleep or wake up during the night.

Here are some startling statistics on sleep insufficiency and sleep deprivation:

• It is estimated that between 50 million and 70 million Americans suffer from a persistent sleep issue. This is around one out of every five or six individuals.

• The prevalence of insomnia in the general population is between 10 and 30 percent.

• Adults between the ages of 40 and 59 are more likely than any other age group to suffer from sleep deprivation. Sleep deprivation is also likely to affect people in the 20–39 age range.

• According to data from the National Health Interview Survey, approximately 33% of adults sleep for six hours or less every day on average. Only roughly one-third of high school students report sleeping for at least eight hours on school nights, according to the same survey.

• Approximately 35% of some poll participants say they sleep fewer than seven hours in a 24-hour period. Snoring is reported by 48% of people. In the previous month, almost 38% of respondents said they "unintentionally fell asleep during the day at least once." Over 44% of persons over 65 report that they occasionally fall asleep inadvertently as a result of exhaustion.

• At least 5% of drivers report dozing off or nodding off while driving at least once a month. "Drowsy driving is responsible for 1,550 fatalities and 40,000 nonfatal injuries annually in the United States," according to estimates from the CDC and the National Department of Transportation.

Teenagers and college students who lack sleep:

Busy, anxious adults are not the only people who suffer from sleep deprivation. Teenagers and young adults in college are also experiencing an increase in this issue.

Lack of sleep has a detrimental impact on their moods, habits, and academic performance.

According to certain University of Georgia research, college-aged people typically sleep between six and seven hours every night. An "overload of activities," including studying, socializing, working, and accessing the internet late at night, is to blame for this.

What proportion of students in high school don't get enough sleep? Up to 87 percent of teenagers—nearly nine out of ten—are sleep deprived, according to study from Stanford University!

Students who sleep for six hours or less each night report feeling more exhausted, anxious, and depressed, according to research from the University of Georgia. Getting enough sleep "restores our energy, helps us think clearly and creatively, strengthens memory, and produces a more positive mood and better performance throughout the day," but they aren't learning this.

Signs of sleep deprivation

What precisely occurs in your body when you don't get enough sleep, have your sleep disrupted, or both? Lack of sleep can affect your ability to be productive at work, at home, and in your relationships.

The following are some of the most typical adverse effects of sleep deprivation:

• Increased risk of developing chronic illnesses, including cancer, diabetes, depression, high blood pressure, and general death.

• Difficulty focusing in class or at work. It may be more difficult to learn, concentrate, be creative, meet deadlines, retain material, or perform well on tests.

• Having trouble driving and occasionally being more likely to be involved in accidents.

• Diminished desire to interact with others, which may lead to feelings of loneliness and depression.

• Greater probability of being less physically active and more sedentary, both of which can lead to weight increase.

• Cravings for meals to combat weariness, particularly processed, sweet, or comfort foods, which increases appetite and increases the risk of overeating.

• Mood swings, agitation, and even a higher chance of developing depression. People who don't get enough sleep say they feel more "cranky," overloaded, frustrated, irritable, and anxious.

• Stress and skin conditions like cortisol facial

What consequences can sleep deprivation have in the long run? Sleep affects not just your brain but also your heart, lungs, kidneys, and other important organs.

Among the bodily systems adversely affected by sleep deprivation are the musculoskeletal, central nervous, endocrine, and digestive systems.

Lack of sleep has been linked to a number of illnesses, including thyroid issues, kidney stones, IBS, heart disease, headaches and migraines, and fertility issues. Sleep deprivation can affect lung and heart function, as well as the ability of muscles and gastrointestinal tract tissues to heal.

Obesity, high blood pressure, chronic lung and heart disease, and respiratory issues are all linked to complications and exacerbated symptoms when they don't get enough sleep. Lack of sleep can raise the hormone ghrelin, which is linked to cravings and appetite.

Naturally, it also impairs brain function, shortens attention spans, weakens willpower, and leaves you more prone to negative emotions.

In certain cases, may sleep deprivation lead to even more severe mental health issues, such memory loss or hallucinations? According to research, sleep deprivation may cause or exacerbate symptoms in those who are predisposed to mental or cognitive issues, such as those who have a history of trauma or hereditary concerns.

Increased inflammation, hormonal abnormalities, and changes in the chemical adenosine—which accumulates in the brain during waking hours as a consequence of energy use—could be the reason of this. Abnormally high levels of this molecule can lead to hallucinations.

"The impairment of performance which is caused by 20 to 25 hours of sleeplessness is comparable to that after ethanol (alcohol) intoxication at the level of 0.10% blood alcohol concentration," according to a paper published in the International Journal of Occupational Medicine & Environmental Health.

Causes

What are the typical causes of sleep deprivation in adults, and how are they different from those in children or teenagers? According to surveys, the following variables are usually to blame for sleep deprivation:

• Sleep disturbances can be caused by a thyroid condition, pain management, restless legs syndrome, acid reflux, or sleep apnea.

• Snoring, which is linked to sleep apnea, can also cause sleep disturbances.

• A hectic, demanding schedule. This may involve long commutes and family responsibilities.

• A lot of stress.

• Effects of specific stimulants or drugs.

• Using alcohol or other stimulants.

• Having blood sugar swings as a result of eating a bad diet.

• Eating too close to bedtime or insufficiently for supper or later in the day (for example, if you're fasting).

• Being pregnant and going through additional hormonal changes.

The detrimental effects of sleep deprivation on your health will worsen the less sleep you receive and the longer this pattern persists. When you don't get enough of one of the two main types of sleep, it might negatively impact your wellbeing. These consist of the "rapid eye movement" (REM) and "non-REM" phases of sleep.

Reasons why your teen might not be getting enough sleep:

Your teen may not be sleeping well for a number of reasons, including:

• Retaliatory bedtime procrastination includes staying up late watching TV, using a computer, or making phone calls.

• Wanting more time to "wind down" and unwind at night after a long day, particularly if doing schoolwork at night takes a long time.

• Generally feeling overburdened and anxious, which keeps me from falling asleep.

• Because of the consequences of eating poorly, exercising insufficiently during the day, and not getting enough sunlight.

• Completing mentally challenging tasks before to going to bed. For instance, engaging in physical activities that raise heart rate, playing video games, or reading something that improves alertness.

Is it true that teens require more sleep than adults? If so, when is the ideal time for teens to go to bed and wake up after school?

According to studies, teenagers require roughly nine hours of sleep per night until they reach early adulthood, at which point their demands tend to decrease by one to two hours, bringing the average adult's needs down to seven to eight hours.

Although most teenagers dislike this kind of routine, going to bed at a respectable hour is typically necessary because most of them have to get up early for school. Although each teen's schedule will vary slightly, it's generally a good idea to aim for sleep between 9:30 p.m. and 6:30 a.m. (give or take an hour).

"Surveys of over 3,000 high school students have found that those with higher grades report sleeping more, going to bed earlier on school nights, and sleeping in less on weekends than students who had lower grades," according to a paper from Stanford Medical School.

According to studies, teenagers and college students often try to make up for their accrued "sleep debt" by sleeping more on the weekends and less during the week.

There is evidence, though, that the harm caused by regular sleep deprivation cannot be reversed by this method. Many teenagers indicate that they still wake up exhausted most days and find it difficult to get through the rigorous school day, even after sleeping in on the weekends.

Treatment

The underlying causes of the disorder and the severity of each person's symptoms determine how sleep deprivation is treated. Treatment options for people with sleep disorders include:

• Utilizing natural remedies or supplements (such as melatonin supplements or adaptogens like valerian root) to assist fight stress.

• Controlling anxiety or other mental health conditions using SSRI medications.

• Treating a variety of food and lifestyle issues, including as obesity, acid reflux, sleep apnea, and others.

• Pain management techniques include physical therapy, stretching, exercise, and even medication as needed.

• Providing sedatives or sleep aids when other remedies are ineffective. Ambien and Lunesta are examples of hypnotic "sleeping pills," as are generic versions of benzodiazepines, zolpidem, anxiolytics, and diazepam.

In order to avoid sleep deprivation, experts now advise parents to participate in scheduling their teenagers. To allow teenagers more time to relax, there has even been a campaign to start school later in the morning.

For teenagers who are sleep deprived, the majority of experts suggest the following remedies:

• Make an effort to reduce needless and burdensome schedule obligations. Limiting extra classes or school activities that necessitate extremely early wake-up times is one example. Researchers that study sleep say that parents and educators should reduce expectations and stress. For instance, several educational institutions are now allowing students to skip the first class or period of the day, which is often reserved for advanced coursework.

• Teach them the value of sleep for their mood, academic achievement, and participation in sports or hobbies.

• Discourage using electronics late at night for purposes such as web browsing, TV viewing, and messaging.

• Make an effort to plan your meals to accommodate a "nighttime routine."

• Encourage your teenager to engage in physical activity throughout the day. This may cause you to feel more exhausted at night.

• Whenever you can, try to get your teen outside. This helps your teen's "internal clock" by ensuring she gets enough sunlight and vitamin D.

Natural remedies for lack of sleep

1. Handle stress

There are many different approaches to managing stress in your life, but only you can choose what is practical and truly works. The following are some suggested methods for reducing stress that can help you stay up:

• Meditating or praying every day

• Reading books that are peaceful

• More time spent in nature outside

• Working out

• Getting involved in a supportive, social group with individuals you like

• Making art, playing an instrument, or engaging in other creative endeavors

• Making use of essential oils

• Stretching, yoga, or deep breathing techniques

2. Steer clear of blue light at night.

Do something more peaceful that doesn't expose you to "blue light" instead of using your phone, computer, electronics, or television. Because of changes in your eyes and brain, bright screens on electronics might make you more alert. Occasionally, it may also result in headaches.

Instead, try reading a book about spiritual development, inspiration, or fiction.

3. Expand your daytime exposure to natural light

Almost all living things have an inbuilt "circadian rhythm," or 24-hour clock. This aids in maintaining a balance between the amount of time spent sleeping and being awake.

Exposure to natural light is a crucial regulator of the circadian rhythm, which is formed by tens of millions of brain cells in humans and many other species. The retina in the eyes aids in this process by communicating to the brain information about light versus dark.

Melatonin levels fluctuate in response to exposure to light. Their peak occurs when it's dark, which is between 3 and 4 a.m., to aid in sleep. Then, when it's light enough to keep us awake during the day, they start to decline at dawn.

When the seasons permit, it is beneficial to spend more time in natural light because so much of your body needs a pattern of light versus dark exposure to function correctly.

To let light in when the sun rises, some experts advise sleeping in your bedroom with your curtains open. Additionally, make an effort to spend at least 10 to 30 minutes outside in the morning (for example, by going for a walk).

Spending any more time outside during the day might also aid in rhythm regulation. Additionally, it will boost your body's natural production of vitamin D.

Try doing the opposite at night. To improve the quality of your sleep, make your room extremely dark and limit your exposure to artificial light.

4. Exercise

One of the best strategies to encourage better sleep is to exercise every day for at least 30 to 60 minutes, preferably outside. Getting regular exercise in the morning or during the day will help you manage your circadian rhythm, which will make you feel more relaxed and drowsy at night.

Exercise right before bed can make some people more alert and make it harder for them to fall asleep. To determine what works best for you, try experimenting.

Choose a time for exercise that you enjoy and can stick to, rather than forcing yourself to follow a routine you hate (such very early before work or school).

5. Modify your diet

Among the foods that can help you fall asleep are:

• veggies

• grass-fed beef

• flaxseeds

• chia seeds

• wild-caught salmon

• raw dairy

• whole grains

• and more

Avoid eating items heavy in simple carbs or sugar after supper to help prevent you from feeling "wired" right before bed. Make a snack with items that will help stabilize your blood sugar instead of causing it to increase if you need one after dinner. A source of protein, such as certain frozen unsweetened yogurt, or complex carbohydrates, such as nuts, seeds, and vegetables, are examples.

Additionally, since caffeine sources like coffee can have effects that last for hours, avoid consuming any caffeine after 2 or 3 p.m.

For added support, you can take an omega-3 fish oil supplement every day to aid with anxiety, muscular relaxation, and lowering inflammation that can lead to discomfort, as well as a magnesium supplement within an hour of bedtime (like the brand CALM).

6. Establish a "bedtime routine" and maintain proper sleeping habits.

Your body longs for regularity and a regimen. Ideally, you will wake up almost at the same time each morning and go to bed at around the same time each night.

Aim to keep your bedroom somewhat colder than the rest of your house and extremely dark. (The Sleep Foundation states that the optimal temperature range is between 60 and 67 degrees Fahrenheit.) Your core body temperature may drop in a colder room, which will cause you to feel drowsy.

Writing down their ideas, anxieties, or "grateful moments" of the day in a notebook might help some people feel more at ease. Others choose to stretch, read something uplifting, take a warm shower, apply calming essential oils, or sip some soothing tea.

Precautions

Lack of sleep can undoubtedly make you feel more exhausted, but there are other possible causes for your low energy levels. Even if you currently receive enough sleep, there may be additional lifestyle aspects to take into consideration if fatigue is a persistent problem for you.

• These elements consist of:

• the standard of your diet

• When you eat

• balance between work and life

• levels of stress

• degree of activity

• drugs

• allergies

• current medical conditions

For instance, eating too little can cause you to feel exhausted. In a similar vein, excessive sugar intake, calorie restriction or crash dieting, irregular blood sugar levels, hormone imbalances, and insufficient physical activity can all contribute to a lack of sleep.

Maintaining a journal to record your symptoms and behaviors can help lessen the negative impacts of persistently low energy levels. This will help you identify the kinds of factors that may be depriving you of energy or disrupting your sleep even when you are getting enough sleep.

Consult your healthcare physician to rule out an underlying medical ailment causing your exhaustion if it persists after you've made these lifestyle adjustments.

Avoid oversleeping as well, so if you're sleeping too much, consider what interventions might be causing it and how you might balance your sleep.

Frequently asked questions

Can nausea result from lack of sleep?

Yes, nausea can result from lack of sleep. Lack of sleep causes stress in your neural system, which can impact your digestive system and cause feelings of nausea, lightheadedness, or unease.

Can a lack of sleep cause death?

Extreme and protracted sleep deprivation can be lethal, however this is uncommon. Complete sleep deprivation has resulted in death in animal experiments. A lack of sleep over time can be lethal in humans, as demonstrated by diseases like fatal familial insomnia, a rare hereditary ailment.

More frequently, lack of sleep raises the chance of significant health issues like heart disease and stroke as well as deadly accidents.

How can sleep deficiency be resolved?

• Make regular sleep schedules a priority.

• Maintain proper sleep hygiene by avoiding devices right before bed and by keeping your room cool and dark.

• Slowly get back to sleep. Try to get more sleep over a few days rather than all at once.

• Take a nap wisely. Napping for 20 to 30 minutes can be beneficial without interfering with sleep at night.

• If it's chronic or brought on by underlying conditions like sleep apnea, get professional assistance.

Is it preferable to sleep for two hours or stay up late?

In general, two hours of sleep is preferable to none at all. Compared to staying up all night, even a small amount of sleep can help restore some of your energy and enhance your memory, alertness, and cognitive function.

Which five stages of sleep deprivation exist?

Although there is no common definition for this, it is usually divided into:

1. 24-hour sleepiness, impatience, and impaired judgment
2. 36 hours: Physical well-being begins to deteriorate (e.g., elevated heart rate)
3. 48 hours: significant cognitive deficits and microsleeps
4. 72 hours: Emotional instability and hallucinations
5. 96+ hours: Serious mental disarray, maybe psychotic

What effects can a lack of sleep have on the body?

It is capable of:

• Reduce the strength of your immune system

• Increased risk of diabetes, obesity, and heart disease

• Cause sadness and mood swings

• Impair concentration, memory, and judgment

• Increase amounts of stress hormones, such as cortisol

• Upset the balance of hormones (for example, ghrelin and leptin influencing appetite)

What distinguishes insomnia from sleep deprivation?

When you deny yourself sleep because of your lifestyle, job, etc., you are engaging in sleep deprivation. When you try to sleep but are unable to (due to anxiety, health concerns, etc.), you are said to have insomnia.

How can one diagnose sleep deprivation?

• The diagnosis typically entails:

• A thorough history of sleep, including symptoms and habits

• Surveys (such as the Epworth Sleepiness Scale)

• Perhaps a polysomnography sleep testing to rule out conditions like sleep apnea

If I don't get enough sleep, what can I anticipate?

You may encounter:

• Exhaustion, agitation, and difficulty focusing

• Memory or decision-making issues

• Reduced immunity, which increases your risk of becoming sick

• Changes in mood, anxiety, or depression

• As time goes by, major health problems include hypertension or metabolic disorders

Final thoughts

• The condition that arises when you don't get enough sleep is known as sleep deprivation. Other names for this include "sleep debt" and "sleep deficiency."

• Fatigue, headaches, decreased productivity, mood swings, weight gain, and an increased risk of numerous chronic illnesses are among the difficulties it is linked to.

• High stress levels, conditions that induce discomfort or wakefulness, hormonal changes, pregnancy, sedentary lifestyles, and poor diet are some of the frequent causes of sleep deprivation.

• Managing your schedule and stress level, making dietary and stimulant changes, exercising, spending more time outside, and developing a "nighttime routine" to help you wind down are all natural approaches to avoid or manage sleep loss.