Sleep deprivation: symptoms, consequences and solutions
Not getting enough sleep doesn’t just make you tired – it can also make you sick. But how can we sleep better at night?

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.
Why a lack of sleep is unhealthy
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.
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Hormones get out of sync
Sleep deprivation has a negative impact on almost all bodily functions. It increases the stress hormone cortisol and interrupts production of the sleep hormone melatonin. This not only makes it harder to fall asleep, but also makes it more difficult to manage stress effectively.
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Impact on the immune system
Another consequence is a weakened immune system. The body produces fewer defence cells, which increases the risk of infection and causes wounds to heal more slowly. Lack of sleep also affects the metabolism, creating an imbalance in the hormones that regulate your appetite – ghrelin and leptin. This causes cravings and weight gain.
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Impact on mental health
Too little sleep also puts a strain on the psyche. Björn Rasch, Professor at the Department of Psychology at the University of Fribourg and sleep researcher, describes sleep as a “mental health barometer”. We’re aware of this in acute crises – but less so in everyday stressful situations. We should therefore ask ourselves what stresses us out during the day. “That’s where we can start to feel better – and therefore sleep better again,” says Rasch.
In fact, lack of sleep often shows up first in our emotional stability. People who sleep poorly for long periods of time and are unable to sleep through the night are more irritable and anxious and have a higher risk of developing depression or anxiety disorders. “Mentally healthy people with severe, chronic sleep disorders run around twice the risk of developing depression five to ten years later,” says Rasch.
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Consequences for the cardiovascular system
The cardiovascular system is also affected by a lack of sleep. Regularly getting too little sleep can lead to long-term symptoms such as increased blood pressure and increased heart strain, which can result in heart attacks or strokes . Cognitive abilities also decline rapidly, with studies showing that people who only sleep for five hours a night for four nights are as inattentive as a person with a blood alcohol concentration of 0.6.
Sleep deprivation or sleep disorder?
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.
Symptoms of sleep deprivation
Sleep deprivation can manifest itself in different ways. Adults are often tired, whereas children become more active and impulsive.
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Symptoms of lack of sleep in adults
- Constant yawning
- Dozing off when not active (e.g. watching TV or reading)
- Drowsiness and tiredness on waking
- Feeling tired the whole day
- Difficulties concentrating
- Mood swings and increased irritability
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Symptoms of lack of sleep in children
- Drowsiness and tiredness on waking
- Unwilling to get up in the morning
- Mood swings and irritability
- Fits of rage
- Hyperactive behaviour
- Difficulties concentrating
- Falling asleep during the day
When does sleep deprivation become dangerous?
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.
“Shorten your time in bed if you’re sleeping badly.”
What causes us to sleep badly?
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.
Consequences of sleep deprivation
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.
How sleep affects the psyche
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.
What helps against sleep deprivation?
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.
Home remedies for better sleep
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.
Debunking sleep myths
When it comes to sleep problems, myths and misinformation abound. It’s time to put some of these to bed.
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Eight hours of sleep is the magic number
It’s widely believed that every person needs eight hours of sleep. But there’s no one-size-fits-all solution. Some people feel refreshed after six hours, while others need nine to function optimally.
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You can catch up on sleep
Another common misconception is that you can catch up fully on the sleep you’ve missed during the week at the weekend. Although it’s possible to catch up on sleep in the short term, if you’re constantly sleeping too little during the week, you’ll end up with a chronic sleep deficit. So it’s advisable to keep your sleep patterns as regular as possible.
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Although you might often hear that the sleep you get before midnight is the most beneficial,
this isn’t actually true. The crucial factor is that the first three to four hours of sleep are as deep and undisturbed as possible, regardless of when they occur.
How to sleep better
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.