20 Ways a Lack of Sleep Can Affect Your Health

In our busy society, not getting enough sleep can seem like the norm. For example, one-third of U.S. adults get less than the recommended minimum of 7 hours of sleep per night. 

You probably know what it feels like when you haven’t gotten enough sleep or good quality sleep. You might be groggy or drowsy throughout the next day, and you may be more irritable than usual. But these aren’t the only effects a lack of sleep can have on your health. 

How can lack of sleep affect your health?

Sleep is important for just about every system in your body, from your immune system to your brain function. Here are 20 effects a lack of sleep can have on you, especially when you’re regularly struggling to get enough sleep.

1. Headaches and migraines

Research suggests a lack of sleep can lead to more headaches, including tension and cluster headaches. Not getting enough sleep can also trigger migraines or increase the intensity of them.

2. Joint pain

Not getting enough sleep can make it more likely you’ll have joint pain. And a lack of sleep can increase arthritis pain as well. This may be due in part to the fact that sleep deprivation can increase inflammation in your body. Inflammation is a key factor in arthritis-related pain.

3. Increased pain sensitivity

You may be more sensitive to pain after not getting enough sleep. One small study asked participants to go 24 hours without sleep. Afterward, the researchers tested the participants’ pain tolerance. The results suggest a lack of sleep may lead to a lower pain threshold and more pain sensitivity.

4. Higher risk of heart disease

A lack of sleep has been linked to a higher risk of heart disease, including a higher risk for future heart attacks or stroke. This may be because sleep deprivation is associated with other factors that also raise your risk for heart disease, such as:

• High blood pressure

• Higher levels of cortisol, a stress hormone

• Diabetes

5. High blood pressure

When you don’t get enough sleep, you may have a higher risk of developing high blood pressure. This may be because when you don’t get enough sleep, your sympathetic nervous system is more active. When it’s more active, your blood pressure and heart rate increase.

6. Impaired immune system functioning

Sleep plays a role in your immune system’s ability to function well. A lack of sleep can make it more difficult for your body to fight off infections. And sleep deprivation may play a role in your risk for developing an autoimmune condition. Autoimmune diseases cause your immune system to go haywire and start attacking itself. 

Researchers believe a lack of sleep could be connected to autoimmune diseases like:

• Rheumatoid arthritis

• Ankylosing spondylitis

• Lupus

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7. Increased risk of kidney disease

A lack of sleep may contribute to your risk of developing chronic kidney disease. Your kidneys help filter waste material and extra fluid out of your blood. But when they stop working like they should, you can develop chronic kidney disease. Both not getting enough sleep and getting poor quality sleep may increase your risk of kidney disease.

8. Insulin resistance and higher diabetes risk

Sleep helps your body keep its blood glucose (blood sugar) levels balanced. Not getting enough sleep can disrupt this balance and lead to insulin resistance. 

And because sleep impacts your blood sugar, a lack of sleep can increase your risk of developing Type 2 diabetes. If you already have diabetes, not getting enough sleep can make your symptoms more difficult to manage.

9. Increased hunger

If you’re suddenly hungry all the time, it may be time to take a look at your sleep schedule. When you don’t get enough sleep, it can lead to increased hunger.

A lack of sleep also makes you more likely to gravitate toward high-calorie foods that are:

• Sweet

• Salty

• Starchy

While tasty, these snacks usually don’t usually give you as much energy or nutrients as other foods. As a result, you’ll probably feel hungrier faster.

10. Weight gain

It’s not totally clear how a lack of sleep can contribute to your weight. But some researchers believe sleep deprivation may be a factor in weight gain. And it could make it more difficult to lose weight. 

This may be because not getting enough sleep lowers your levels of leptin. Leptin is a hormone that helps you feel full. In addition, not getting enough sleep can make you crave more high-calorie snacks. Over time, this may also contribute to weight gain.

11. Emotional instability

Believe it or not, even one night of poor sleep can affect your emotions the next day. You might feel more irritable or lose your patience. Your mood overall might just feel off, or you may feel more down than usual. These emotional changes may get worse the longer you go without good sleep.

12. Increased risk for major depression 

A lack of sleep may increase your risk for major depression. Major depression is a serious mental health condition that leads to symptoms like:

• Feeling sad, empty, or down most of the time

• Losing interest in activities you enjoy

• Feeling guilty or worthless

• Eating more or less than usual

• Sleeping more or less than usual

One study looked at adolescents’ risk of depression when they slept 6 or fewer hours a night. Researchers found this increased their risk of depression by at least 25%.

13. Suicidal ideation

Some research suggests that a lack of sleep is associated with suicidal ideation. Having insomnia — a sleep disorder that makes it hard to fall asleep and stay asleep — seems to have the strongest connection to suicidal thoughts. This could be because a lack of sleep increases your risk for depression and worsens other mental health challenges.

But keep in mind that lack of sleep likely isn’t the only factor that plays a part in suicidal ideation. In addition, research on the connection between lack of sleep and suicide is still unclear. 

14. Anxiety and stress

Lack of sleep is also associated with higher levels of stress and anxiety. When you’re short on sleep, you may feel more overwhelmed when dealing with challenging circumstances. This may be because not getting enough sleep disrupts the levels of cortisol — a stress hormone — in your body. However, more research is needed to better understand the connection. 

15. Worsening mental health symptoms

If you already have a mental health condition, a lack of sleep can make your symptoms worse. For example, if you have bipolar 1 disorder, not getting enough sleep can trigger a manic episode. Sleep deprivation can also impact symptoms of:

• Major depression

• Anxiety disorders

• Psychosis

16. Impaired cognitive skills

You’ve probably noticed your mind doesn’t feel as sharp when you haven’t gotten enough sleep. Sleep plays a big role in your brain’s ability to function at its best. A lack of sleep can cause a number of cognitive issues that affect your ability to think, pay attention, and remember information. 

Researchers believe this is because the frontal lobes in your brain seem especially impacted by sleep deprivation. Your frontal lobes are responsible for:

• Attention

• Thinking

• Decision making

• Remembering information

• Learning 

17. Higher risk of developing dementia

Not getting enough sleep may be associated with developing dementia or Alzheimer’s disease. This is especially true if you have a history of sleep issues. But keep in mind that dementia is a complex illness. We still don’t understand for sure how sleep and other risk factors impact your chances of developing the condition.

18. Lack of balance

Some research suggests that even one night of too little sleep can impact your balance. A lack of sleep may disrupt the sensory and coordination systems in your brain that help you stay balanced. More research is needed to better understand how sleep affects your balance.

19. Lower sex drive

A lack of sleep can lower your sex drive or libido — your desire to have sex. There is also some research to suggest that not getting enough sleep may contribute to erectile dysfunction.

20. Digestive discomfort

You’re not alone if you experience digestive issues after sleeping poorly. A lack of sleep can lead to a number of gastrointestinal (GI) symptoms. These can include:

• Nausea

• Gas

• Diarrhea

• Constipation

• Abdominal pain

• Vomiting

• Acid reflux

What are the symptoms of lack of sleep?

Lack of sleep can cause a number of symptoms, including:

• Falling asleep during the day during low-energy activities like watching TV

• Yawning more than often

• Feeling groggy when you first wake up or throughout the day

• Having more trouble concentrating than usual

• Experiencing moodiness and irritability

What causes sleep deprivation?

Sleep deprivation — when you aren’t getting enough sleep — can have several causes. But often, it’s due to life circumstances. For example, you may be sacrificing sleep to finish something for work or school. Or you may have stayed up late to talk with friends or browse the internet. 

Other causes of sleep deprivation include:

• Significant life changes, such as caring for a newborn 

• Stress

• Sleep disorders, such as sleep apnea or insomnia 

• Technology use before bed

• Alcohol and caffeine use

• Certain health conditions, including ones that cause chronic pain

• Mental health conditions, such as anxiety and depression 

• Poor sleep habits, like taking long naps in the daytime 

• Shift work during the night 

• Frequent traveling 

• Medications that cause trouble sleeping

Older adults are more likely to struggle with sleep deprivation. This is usually due to changes in their circadian rhythm — the body’s internal clock. For this reason, older adults may wake up frequently at night. This can also impact the sleep quality of those living with them. 

Fortunately, regardless of age, there are ways that you can improve your sleep quality and quantity. 

How to cope with the effects of sleep deprivation

If you’re having problems sleeping, it’s a good idea to speak with your healthcare provider. They can determine if a particular health condition or medication is making it hard for you to fall asleep or stay asleep. They may also order lab work or a sleep study to help create the best treatment plan for you. 

Generally, overcoming sleep deprivation requires doing your best to prioritize sleep. This can be hard, especially when you’re juggling multiple daily responsibilities. However, these tips may help.

Find ways to cope with life situations that lead to sleep deprivation

For example, if you recently had a baby, you could ask friends and family to help care for your newborn while you get some rest. Or you and your partner could take turns getting up in the middle of the night.

Have a consistent bedtime schedule

Commit to going to bed and waking up at the same time every day, even on weekends. Also, try to set a bedtime schedule that allows you to get the recommended 7 to 9 hours of sleep daily. 

Enjoy a relaxing nighttime routine

To make falling asleep easier, you can try calming activities, such as meditation, yoga, or reading a book. 

Avoid screen time before bed

Electronic devices like cell phones and computers release blue light that leads the brain to think it’s still daytime. So it’s best to avoid using these devices right before bedtime. 

Create a sleep sanctuary

Reserve your bed and bedroom for only sleep and sex if you can. Remove all electronics, keep the temperature in the room cool, and make your room as dark as possible. 

Limit caffeine use

Many people drink caffeinated drinks like coffee or tea to help them push through the day. But caffeine makes it even more difficult to sleep when bedtime arrives. So it’s best to limit caffeine to early in the day or avoid it altogether if you’re having sleeping problems. 

Avoid large meals and alcohol before bed

Though a full stomach or alcohol may help you feel sleepy, they actually keep your body from getting quality sleep. This is because your body stays active to digest the food and alcohol.

Exercise earlier in the day

Physical activity can help you sleep better. However, it is best to exercise earlier in the day. Exercising closer to bedtime could re-energize your body and make it hard to sleep.

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Written by:

Kara-Marie Hall, RN, BSN, CCRN

Kara-Marie Hall, RN, BSN, CCRN, is a registered nurse who specializes in writing health content that connects with everyone — no matter where they are in their health journey. She has over 10 years of clinical experience in a variety of specialties, including critical care, surgery, and hospice.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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