Sleep deprivation: symptoms, consequences and solutions

We spend a third of our lives asleep, but some nights are more restful than others. We’ve all had nights where we toss and turn, wake up in the morning completely exhausted and need vast amounts of coffee to make it through the day. And while sleeping badly now and again doesn’t do us any harm, chronic sleep deprivation can be a serious problem.

Sleep is essential for our physical and mental health. While we sleep, our body runs through countless processes which are important for our immune system, metabolism and cognitive abilities. First and foremost, our body’s cells regenerate. Our hormonal balance also regulates itself. And our brain declutters. It reorganises memories, strengthens important connections and “deletes” items it considers unimportant. So if we don’t have this recovery phase during the night, the whole system gets out of kilter.

Sleep deprivation is when a person regularly gets too little sleep, often as a result of stress, shift work or poor sleeping habits. A sleep disorder on the other hand is a medical diagnosis, which is marked by constant problems falling asleep or sleeping through the night. The most common sleep disorder is insomnia, i.e. persistent difficulty in falling asleep or staying asleep. “Psychotherapy has now become the standard treatment for insomnia – and it has a positive, lasting effect,” says Rasch.

Sleep apnoea is another common sleep disorder, in which breathing stops repeatedly during sleep. Many of those affected don’t notice it themselves, but feel tired and distracted during the day. This illness can be treated with a special breathing mask.

Sleep deprivation can manifest itself in different ways. Adults are often tired, whereas children become more active and impulsive.

A few sleepless nights aren’t a concern, but it gets critical when sleep deprivation becomes a constant. But how little sleep is actually unhealthy? The critical limit is when you get less than six hours of sleep a night. Regularly sleeping less than five hours a night for several weeks really puts your health at risk.

There are many reasons why people sleep badly. Many people suffer from a disturbed sleep rhythm, whether due to shift work or irregular sleeping times. Stress and excessive demands mean that we tend to lie in bed with worries and thoughts running through our head instead of switching off. Another factor is the excessive consumption of digital media.

External factors also play a role: noise, light and an uncomfortable mattress can impair sleep quality. Caffeine, alcohol and nicotine also have a negative effect on sleep.

In addition to the previously mentioned effects, such as weight gain, an increased risk of cardiovascular diseases and poor concentration, sleep deprivation has long-term consequences for the entire body. For example, it can lead to insulin resistance, thus increasing the risk of type 2 diabetes. Studies show that even a week of sleeping less than five hours a night can negatively impact blood sugar levels.

It also affects your emotional stability. People who have long-term difficulty sleeping report increased irritability, mood swings and poor stress management. Most alarmingly, chronic sleep deprivation can exacerbate addictive behaviour, as those affected often use alcohol or other substances as a way to cope.

The good news is that sleep quality can be improved – often with a few simple changes.

Good sleep hygiene is key to sleeping well. This includes fixed bedtimes, a dark, quiet bedroom and no screens for at least an hour before going to bed. If you have problems switching off, you could try relaxation techniques such as meditation or breathing exercises. A regular daily routine that includes sufficient exercise can also help.

Sleep researcher Rasch also recommends that you don’t unnecessarily prolong the time spent in bed: “Shorten your time in bed if you’re sleeping badly.” If you spend too much time in bed, you’ll tend to dose and won’t build up enough sleep pressure for actual deep sleep. The widespread belief that going to bed earlier is the solution for poor sleep is a misconception. Only go to bed when you’re tired.

Natural remedies can help you sleep. Herbal teas with valerian, lavender or camomile have a calming effect, while aroma therapy with lavender helps you relax. Another tried-and-tested remedy is to have a glass of warm milk and honey – the tryptophan it contains is a natural sleeping aid.

When it comes to sleep problems, myths and misinformation abound. It’s time to put some of these to bed.

If you regularly struggle to get a good night’s sleep, it’s important to explore the underlying causes and take action. The good news is that You can often significantly improve the quality of your sleep with better sleep hygiene, targeted stress reduction and home remedies. Take measures to get a better night’s sleep – you’ll feel the benefits all round.