Physical Effects of Sleep Deprivation

Everybody needs to sleep. The average adult requires about seven hours of sleep. However, newborn babies sleep the most—between 14 and 17 hours a day—and the amount of sleep we require decreases as we get older.

With demanding work schedules, family commitments, and 24-hour entertainment available to us, many people today don’t get enough sleep. While most of us can quickly recover after just one broken night’s sleep, when the problem becomes persistent and insomnia sets in, we begin to experience the physical effects of sleep deprivation.

Sleep deprivation has such a pronounced effect on human physiology that it has even been used as a form of torture to force confessions and punish prisoners. Occasional sleep deprivation may result in mild symptoms, while a sustained lack of sleep can lead to chronic problems.

So how do we know if we are sleep deprived? Here are seven physical effects of sleep deprivation to look out for:

1. Aching Muscles

Even if you stayed up all night watching a movie marathon on the couch and barely moving, lack of sleep may cause your muscles, particularly those in your legs, to ache. The exact link between insomnia and muscle pain isn’t fully understood, but sleep gives the body time to rest and repair its tissues. Lack of sleep may also make us more sensitive to pain.

2. Migraines

Sleep-deprived people often complain of migraines or severe headaches, which shouldn’t be confused with a hangover. The pain can be similar to what you feel when you are hungover, but the exact cause isn’t always clear.

Changes in sleeping patterns are also a common migraine trigger for people who are already prone to them.

3. Tremors

Increased shakiness, especially in the hands, is sometimes noticed by those suffering from sleep deprivation. Stress, hunger, or consuming too much caffeine to stay awake may make it worse.

However, tremors can have many other causes and shouldn’t automatically be blamed on a lack of sleep.

4. Poor Memory, Recall, and Concentration

Basic cognitive functioning is impaired by sleep deprivation. People suffering from a lack of sleep may struggle to concentrate, remember information, make decisions, and react quickly.

Sleep deprivation has also been linked to mistakes that contributed to large-scale accidents, including the 1986 Chernobyl nuclear power plant disaster.

5. Stress

A common effect, even in cases of mild sleep deprivation, is stress—or, more accurately, a lower level of stress tolerance. Simple everyday tasks become more difficult, and sleep-deprived people are more likely to be irritable and angry as a result.

6. Increased Blood Pressure

Being woken before you have had enough sleep may cause a pounding sensation in your chest or make your heart beat faster. There is also a scientific link between sleep and blood pressure. Blood pressure normally falls during sleep, and not getting enough sleep may interfere with this process.

Over time, regular sleep deprivation can increase the risk of high blood pressure. However, persistent heart palpitations or chest pain shouldn’t simply be blamed on lack of sleep.

7. Mental Health Problems

Many studies have found links between poor sleep and mental health problems ranging from depression and anxiety to bipolar disorder and psychosis. The relationship can go both ways. Poor sleep may worsen mental health problems, while these problems may also make it more difficult to sleep.

Our scientific understanding of sleep deprivation is still incomplete, and much remains unknown. For instance, sleep deprivation is linked to depression, but it has also been studied as an experimental treatment for depression. This type of treatment should only be carried out under medical supervision.

The short-term physical effects of sleep deprivation can often be corrected by a good night’s sleep. It is common to use stimulants such as coffee or energy drinks to counteract sleepiness, but caffeine only provides temporary relief and doesn’t replace lost sleep.

In the short term, missing a few hours of sleep here or there is unlikely to be harmful to your overall health. The long-term physical effects of sleep deprivation are more serious and may include an increased risk of diabetes, high blood pressure, and heart disease. A change in lifestyle may be needed to avoid such effects.

If you regularly have trouble falling asleep or staying asleep, consider speaking to a healthcare professional.