Sleep Deprivation: Why Do I Feel So Tired?

Sleep is an essential part of our lives, and not getting enough of it can have a detrimental impact on our health and well-being. Sleep deprivation can manifest in many ways, from feeling drowsy and sluggish to experiencing negative effects on our mental health, energy levels, and physical appearance. It can also lead to serious long-term health issues such as obesity, high blood pressure, heart disease, and depression. Insomnia, a common sleep disorder, affects a person's ability to fall asleep or maintain restful sleep, resulting in chronic sleep deprivation. Understanding the causes and addressing them is crucial for maintaining overall health and ensuring we get the restorative sleep we need.

Sleep disorders and mental health

The Impact of Sleep on Mental Health

Poor sleep can have a negative impact on your mental health in several ways. Firstly, it can lead to worrying, which in turn can cause further sleep problems, creating a vicious cycle. Secondly, insufficient sleep can make you more likely to experience anxiety, depression, or even suicidal thoughts. It can also trigger mania, psychosis, or paranoia, or exacerbate existing symptoms of mental health conditions. Poor sleep can leave you feeling lonely or isolated, affect your concentration and decision-making abilities, and make it difficult to carry out day-to-day tasks. Additionally, it can make you more susceptible to other health problems, including mental health issues.

Mental Health Disorders and Sleep

The relationship between sleep and mental health is bidirectional, meaning that mental health disorders can also impact the quality and quantity of sleep. Anxiety, for example, can cause racing thoughts and worries that keep you awake, and may even lead to panic attacks while trying to sleep. Depression and seasonal affective disorder (SAD) can result in sleeping more and staying in bed longer. Trauma can cause nightmares and night terrors that disturb sleep, and individuals may feel unsafe or uncomfortable in bed or in the dark. Paranoia and psychosis can make it challenging to fall asleep, and individuals may experience disturbing hallucinations or voices. Mania, often associated with bipolar disorder, can induce feelings of elation and energy, reducing the need for sleep. Psychiatric medications can also cause sleep disturbances, including insomnia, disturbed sleep, nightmares, and oversleeping.

Treatment Options

Cognitive-behavioral therapy (CBT) is a form of counselling that can help improve both sleep and mental health. Different types of CBT have been developed to address specific issues such as depression, anxiety, and bipolar disorder. CBT for insomnia (CBT-I) has proven effective in reducing sleep problems and improving emotional well-being. Additionally, improving sleep habits and sleep hygiene practices can positively impact both sleep quality and mental well-being. This includes maintaining a consistent sleep schedule, creating a relaxing bedtime routine, avoiding stimulants, and making your bedroom comfortable and conducive to sleep.

Sleep and physical health

How Sleep Affects Physical Health

Sleep plays a vital role in maintaining physical health. It allows the body and brain to recover, ensuring you feel refreshed and alert when you wake up. A good night's sleep typically consists of 4 to 5 sleep cycles, each including deep sleep and rapid eye movement (REM) sleep. During sleep, your body repairs cells, controls energy use, and regulates hormones that affect weight, among other processes.

Chronic insomnia has been linked to various health problems, including obesity, high blood pressure, heart disease, diabetes, and depression. Sleep deprivation can increase the risk of accidents, impair immune function, and negatively impact cardiovascular health. It can also lead to mood changes, decreased productivity, and a higher risk of developing depression.

How Physical Health Affects Sleep

Physical health issues can interfere with getting enough high-quality sleep. Medical conditions, such as heartburn, asthma, or arthritis, can cause discomfort and disrupt sleep. Additionally, physical illnesses, mental illnesses, and the medications used to treat them can impact sleep duration and quality.

Hormonal fluctuations during the menstrual cycle, pregnancy, and menopause can also interfere with sleep. Untreated sleep disorders, such as sleep apnea and insomnia, are common causes of sleep disruption and should not be ignored.

Improving Sleep and Physical Health

Addressing sleep issues and prioritising physical health can have mutual benefits. Here are some strategies to improve both:

• Establish a consistent sleep schedule by going to bed and waking up at the same time each day.
• Create a relaxing bedtime routine in a comfortable, dark, quiet, and cool environment.
• Avoid screens, work, and stressful conversations before bed.
• Exercise regularly, but not too close to bedtime, as it may energise you too much.
• Maintain a healthy diet and avoid excessive caffeine, alcohol, and heavy meals close to bedtime.
• Seek professional help if you suspect a medical cause for your sleep issues or have concerns about your physical health.

In summary, sleep and physical health are intricately linked, and prioritising one can benefit the other. Adequate sleep supports physical health, and addressing physical health issues can improve sleep quality and duration.

Sleep and immune system

Sleep is a critical component of your health. A lack of good-quality sleep can have a detrimental effect on your health, mood, and outlook. Sleep deprivation can negatively impact your immune system, making you more prone to catching colds, infections, and respiratory diseases.

When you are sick, your sleep quality is often not very good. Sleep study results show that when someone has an acute illness, there is a decrease in rapid eye movement (REM) sleep. REM sleep is believed to be the most restorative stage of sleep. Poor sleep can also increase your susceptibility to certain types of illnesses. Studies have shown that those who get less than seven hours of sleep a night are three times more likely to develop the common cold compared to those who get eight hours or more of sleep.

Additionally, vaccine studies suggest that those who sleep less produce fewer antibodies to certain vaccines, including those for influenza, hepatitis A, and hepatitis B. When study participants were deprived of sleep in the days preceding and following vaccination, they developed significantly lower levels of antibodies compared to those who were not sleep-deprived.

The bottom line is that there is no substitute for getting consistent, good-quality sleep, especially if you want to reap the benefits of a strong immune system.

Sleep and cognitive function

Sleep is essential for daily cognitive processes, and a lack of good-quality sleep can have a detrimental effect on your brain function. Sleep deprivation can cause a range of issues, from making you feel drowsy and sluggish to impairing your memory, concentration, and problem-solving abilities.

During sleep, your brain cycles through different stages, including rapid eye movement (REM) sleep and non-REM (NREM) sleep. These cycles correspond to distinct changes in brain activity, with different chemicals becoming activated or deactivated to coordinate rest and recovery.

If you don't get enough sleep, your brain struggles to function optimally. Neurons in the brain become overworked and less capable of performing various types of thinking tasks. As a result, you may experience excessive sleepiness, poor attention span, impaired judgment, and reduced emotional capacity.

The impact of sleep on cognitive function has been studied extensively. Research suggests that seven hours of sleep per day is associated with the highest cognitive performance, with performance decreasing for every hour below or above this duration. This relationship holds true for both younger and older individuals, although the effect of sleep deprivation on cognition may be more pronounced in younger people.

In addition to the quantity of sleep, the quality of sleep also matters. Conditions like insomnia, sleep apnea, and restless leg syndrome can disrupt your sleep quality and lead to cognitive impairment.

To optimise your cognitive function, aim for seven to nine hours of uninterrupted, high-quality sleep each night. Maintaining good sleep hygiene practices, such as sticking to a consistent sleep schedule, avoiding electronics before bed, and creating a comfortable sleeping environment, can help improve your sleep quality and enhance your cognitive performance.

Sleep and daily routine

Sleep is an essential part of our daily routine, and getting enough of it is crucial for our health and well-being. Most adults need around seven to nine hours of sleep each night, but this can vary depending on age and individual factors. Here are some tips to improve your sleep and daily routine:

• Set a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. Consistency is key to regulating your body's sleep-wake cycle.
• Create a bedtime routine: Wind down before bed by avoiding screens, work, and stressful conversations. Instead, engage in relaxing activities such as reading, listening to soft music, or taking a warm bath.
• Limit screen time: Electronic devices emit blue light, which can disrupt your sleep hormones. Power down your devices at least an hour before bedtime.
• Avoid stimulants: Caffeine and alcohol can interfere with your sleep. Limit your intake and avoid consuming them close to bedtime.
• Exercise regularly: Physical activity can improve your sleep quality. Aim for at least 30 minutes of exercise daily, but avoid high-intensity workouts too close to bedtime.
• Make your bedroom sleep-friendly: Ensure your bedroom is cool, dark, and comfortable. Consider using blackout curtains, earplugs, or a sound machine to create a relaxing sleep environment.
• Avoid heavy meals and drinks close to bedtime: Eating a large meal or consuming too many fluids before bed can disrupt your sleep. Opt for a light snack if you're hungry.
• Manage stress: Stress and worry are common contributors to sleep problems. Find healthy ways to manage stress, such as meditation or deep breathing exercises.
• Seek professional help if needed: If you consistently have trouble sleeping, don't hesitate to talk to your healthcare provider. They can help identify any underlying sleep disorders or health conditions that may be affecting your sleep.

By incorporating these tips into your daily routine, you can improve your sleep quality and overall well-being. Remember, sleep is essential for your physical and mental health, so make it a priority!

Frequently asked questions