Sleep Deprived? Why Not Getting Enough Sleep Is Bad for Your Health

Do you ever feel like you’re running on empty and not getting enough sleep? Have you noticed how you’re not at your best when you don’t sleep enough? That’s a normal response to sleep deprivation. Sleeping is part of being human. We all need to get enough sleep every day to feel our best physically and emotionally. 

But many people have trouble getting enough sleep on a regular basis. Work, family, and health conditions are just a few of the reasons people don’t sleep enough. And different people need different amounts of sleep, too. 

No matter what the cause, not getting the healthy sleep your body needs can have a major effect on your mood, thinking, and ability to function. And if sleep deprivation goes on over time (sleep deficiency), it can lead to mental and physical health problems, like depression and heart disease. 

Sleep deprivation, sleep deficiency, and insomnia: How are they related?

Though these terms sound alike, they actually describe different experiences. 

Insomnia is just one cause of sleep deprivation. Ongoing sleep deprivation causes sleep deficiency. And sleep deficiency can have big effects on your health. 

Here’s more on what these different terms mean:

• Sleep deprivation: This is when you don’t get enough sleep in your day. It’s a temporary situation that can make you feel tired, grumpy, or down in the dumps. Sleep deprivation can also make it harder for you to think clearly or do your normal daily activities. Ongoing sleep deprivation can lead to sleep deficiency.

• Sleep deficiency: This is when you don’t get enough good-quality sleep on a regular basis. It’s linked to many different mental and physical health problems. It can also make it harder for you to function well at work, home, or school. 

• Insomnia: Insomnia is a sleep disorder where you have trouble falling asleep, staying asleep, or both — even when you have everything you need for a good night of sleep (like plenty of time, a quiet room, and a comfortable bed). Insomnia can cause sleep deprivation, but it’s not the only cause. 

What are the symptoms of sleep deprivation?

Most adults need at least 7 hours of sleep per day. Going a night or two without enough sleep can cause sleep deprivation. It can lead to other temporary symptoms, too:

• Low energy: When you don’t sleep enough, it can drain your energy the next day and leave you feeling tired and groggy. 

• Problems with attention and memory: Sleep deprivation can make it harder for you to pay attention at work, home, or school. It can also affect your working memory. Working memory is your brain’s temporary “storage system” that lets you hold on to information when you’re solving problems or doing complicated tasks.

• Impaired driving: According to the CDC, going 17 hours without sleeping “is similar to having a blood alcohol concentration (BAC) of 0.05%.” This BAC is considered drunk driving in some countries. And the longer you go without sleep, the more likely you are to be an unsafe driver. 

• Mood changes: Sleep deprivation can put you in a bad mood and make you feel anxious or depressed. You may also feel emotional and sensitive. 

• Poor judgment: Not getting enough sleep at night may affect your ability to make good decisions. 

• Dangerous mini-naps (microsleeps): When you’re sleep deprived, your body craves sleep. This can make you fall asleep in dangerous situations, like while driving a car or operating heavy machinery. Even a few seconds (called a “microsleep”) can be enough to cause an accident.  

• Appetite changes: Sleep deprivation can make you feel hungry. It might also give you the “munchies,” meaning you crave more salty and sugary snacks. 

• Increased pain: There’s some evidence that even a single night of poor sleep can make you more sensitive to pain. 

Most of the time, these symptoms will go away once you catch up on sleep. But not getting enough sleep on a regular basis can lead to sleep deficiency. And this can cause bigger problems at work, home, and school. Sleep deficiency is also linked to many different mental and physical health problems (more on these below). 

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What causes sleep deprivation?

When it comes to sleep, there are many different things that can get in the way. Some of these are based on the choices you make. Others, like medical problems or family responsibilities, can be harder to control.  

Here are some of the most common causes of sleep deprivation:

• Health conditions: If you have any mental or physical health problems, these can make it hard to sleep at night. Examples include anxiety, depression, and allergies. Breathing problems like asthma and COPD can also make it hard to get enough rest.  

• Sleep disorders: These are health conditions that make it hard to fall asleep, stay asleep, or both. Common sleep disorders include insomnia, sleep apnea, and restless legs syndrome. 

• Job shifts: Sleep deprivation is common in people who work certain types of shifts. This includes people who work the night shift or shifts at different times. It’s hard for night shift workers to catch up on enough sleep during the day, and natural sleep patterns can get interrupted. 

• Work or school responsibilities: Studying and working are both common reasons people don’t get enough sleep. 

• Family responsibilities: Many people have family responsibilities, like taking care of a home, older parents, or young children. These family responsibilities can cut into your personal time, including your sleep time. 

• Medications: Many medications can make it hard for you to sleep. This includes common over-the-counter medications like Sudafed (pseudoephedrine) and other decongestants. Prescription medications can cause problems sleeping, too. Common culprits include antidepressants, steroids, and beta blockers. 

• Poor sleep environment: It can be hard to fall asleep if you don't have a safe and quiet place to rest. Sleep can also be a problem for people who don’t have access to a clean, comfortable sleeping space. 

• Screen time: Using a computer, smartphone, or TV before bedtime can make it harder for you to get to sleep. These devices send out blue light, which sends a “wake-up” signal to your brain. 

• Tobacco and alcohol too close to bedtime: Alcohol and tobacco can both interfere with your ability to sleep well at night, especially if you use them late in the day. 

And don’t forget: Sleep deprivation can also be caused by having fun, like going out with friends or staying up late to watch TV. 

How does sleep deficiency affect your body?  

Going a night or two without enough sleep probably won’t affect your long-term health. But if you don’t get enough sleep on a regular basis, it can cause problems down the road. 

Having an ongoing sleep deficiency is connected to many different health conditions, including:

• Heart disease

• High blood pressure

• Diabetes

• Stroke

• Obesity

• Depression

• Infections

• Dementia

Having a sleep deficiency can also cause problems at work, school, and home. If you don’t get enough sleep over time, you may be more likely to have an accident or make a serious mistake. 

When should you talk to a doctor about sleep deprivation?

If you’re having trouble getting enough sleep, it’s a good idea to check in with your healthcare provider. This is especially important if your problems have been going on for a while, or if sleep deprivation is interfering with your work, school, or home life.  

Your provider can help figure out a solution to get you sleeping better at night. They may also suggest tests to figure out whether you have a sleep disorder (like sleep apnea) or if another mental or physical health condition could be affecting your sleep. 

Are there treatments that can help me get more sleep?

Yes! If you’re having trouble getting enough sleep, there are many different things you can do. It all depends on what’s causing your sleep deprivation. 

Sometimes, sleep deprivation is caused by things you can control — like staying up late to binge a TV show. Other times, your circumstances might be harder to change, like if you're not getting enough sleep because of your job, living situation, or a medical problem. 

Depending on your unique situation, here are some things that might help:

• Making lifestyle changes

• Improving your sleep hygiene, or making changes to your sleeping environment

• Cutting down on alcohol and tobacco use

• Discontinuing a medication that’s making it hard for you to sleep

• Getting treatment for sleep apnea 

• Getting treatment for a mental or physical health condition

• Starting cognitive behavioral therapy for insomnia (CBT-I)

• Taking prescription sleep medication 

Be sure to talk with your provider about which types of treatments might work best for you. Keep in mind that some of these are things you can do on your own, while others require you to work with a healthcare provider (like if you need a prescription medication, or you’re starting therapy). 

Tips for getting a good night of sleep

There are many things you can do on your own to set the stage for a good night of sleep. Here are just a few tips to get you started:

• Create a regular routine. Try to go to bed and wake up at the same time every day, even on weekends. This helps to reinforce your body’s natural sleep-wake cycle. 

• Cut out the alcohol, tobacco, and caffeine. Staying away from these substances can help you sleep well at night, especially if you cut them out in the evening. 

• Keep screens out of your bedroom. Make your bedroom a no-screen zone, and use your bed for sleep and sex only. 

• Create an ideal sleeping environment. If possible, make your bedroom as quiet, calm, and comfortable as possible. A cool temperature also makes it easier to sleep. 

Why trust our experts?

Written by:

Sarah Gupta, MD

Sarah Gupta, MD, is a licensed physician with a special interest in mental health, sex and gender, eating disorders, and the human microbiome. She is currently board certified by the American Board of Psychiatry and Neurology.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

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