No one can function on less than 6 hours sleep. That is a very well researched fact. Thousands of studies have been conducted over the last few decades into how much sleep we need and what happens if you don’t get enough sleep.

If you want to get up at 5am every morning then you need to be asleep by 10pm at the latest. That is actually asleep by 10pm not just getting into to bed at that time. For most of us that might be unrealistic depending on our lifestyle.

Getting the sleep we need is vital to our mental and physical health. But most people find it difficult to get the sleep they need. In fact in Ireland around 60% of adults aren’t getting enough sleep. Plus there are over 80 described sleep disorders and around 1 in 5 road deaths occur due to sleep deprivation. But why are so many of us not getting enough sleep?

The Reasons People Can Have Sleep Issues.

There are multiple reasons why people are sleep deprived and for the rise in sleep problems. These include, but are not limited to:

1. Stress
2. Financial pressures
3. Overuse of technology
4. Pain
5. Parentingand pregnancy
6. Work-related pressures
7. College or school pressures
8. Disability
9. Mental health issues

This list is not all inclusive as I indicated. But one fact is very clear if you don’t get enough sleep you will become sleep deprived. Then you are setting yourself up for a negative sleep cycle of problems that affect your mental and physical health even further.

What Is Sleep Deprivation?

As I said no one can function effectively on 6 hours or less. We become cognitively impaired when we don’t get enough sleep which we may not even be aware of at the time. A lack of sleep can lead to all sorts of mental and physical health problems. Not to mention all the accidents and injuries that has occurred as the result of a lack of sleep. One in five deaths occurs each year because of sleep deprivation.

In recent years a new phrased as been coined to described being sleep deprived. It’s called “social jetlag”. This is where we have such varying bedtimes, and sleep deprivation as a result, that we are getting all the physical and mental symptoms of jetlag. That is exactly what happens to you when you fly across time zones. So we are getting all the pain but none of the pleasure of that holiday.

But what exactly happens to our minds and bodies when we are sleep deprived by even one hour. Yes even one hour can knock you off course and it can take days of a “normal” sleep routine to catch up.

The Effects Of Sleep Deprivation.

The effects of sleep deprivation on the mind and body are well researched and documented. Sleep deprivation has been classed as a public health hazard because of the high levels of accidents and injuries it can cause on the road and in the workplace.

Sleep deprivation also puts people at higher risks of developing physical and mental health conditions. Plus your body will enter what is called “crisis mode”. So when we are sleep deprived we place our body and mind into survival mode. So much so our brain thinks we are fighting to just survive. That is a huge amount of stress for our body and mind to be under. The messages systems are going haywire.

Other problems that arise are, but not limited to:

1. Blood pressure and heart rate increase, putting you at greater risk of heart attacks and stroke.
2. Endocrine and metabolic rates decline.
3. Impaired immune system.
4. Higher risk of type 2 diabetes, as it increases levels of ghrelin hormone (hunger hormone). So you’ll crave carbs, sugar, etc.
5. Following on from number 4 you gain weight and are at higher risk of obesity and its associated problems.
6. Stressand anxiety levels increase due to increase in cortisol and adrenaline levels.
7. Angerlevels increase. So you’ll snap at colleagues, family member, and kids more often and for very little reason. This can lead to relationship problems at home and work.
8. Negative moods increase also. So you are more likely to develop depression, anxiety and other mental health issues.
9. Mid-afternoon slumps and dips will increase. So you’ll crave caffeine and enter into a negative cycle where the caffeine also stops your sleep hunger drive.
10. Your concentration level will decrease making you less productive. Even though you’re probably trying to get stuff done and tried forgoing sleep as a result.
11. Increased risk of death through accidents and injuries.

How Much Sleep Do You Need?

Most people who are sleep deprived usually think that they can catch up on sleep at weekends. This won’t work. Trying to catch up on sleep deprivation isn’t advisable at all. It won’t reverse the effects of sleep deprivation on cognitive functions and sleeping too much can be just as detrimental as too little. In fact, doing this can introduce further problems to your internal body clocks very quickly.

Sleep is vital to your mental and physical health as I’ve said. So you need to make your sleep a priority for you. Adults need between 7 and 9 hours sleep each night. Teens and children will need more sleep. That is actual sleep time, not the amount of time you spend in bed. So aiming to get 7 hours is a starting point.

If you’d like to make sleep a priority then I give 11 tips to help improve your sleep or you can check out my workbook The building blocks of self-care. 

Consider CBT If You Have Insomnia.

If you have tried all the tips I recommend in this blog and have consulted your GP/main family doctor and think you may have insomnia? Then consider working with a therapist. Cognitive behavioural therapy (CBT) can help with insomnia by helping you recognize and identify different factors that may contribute to insomnia.

In addition, cognitive therapy can give you the more information about sleep and help you set reasonable goals to help you improve your sleep quality.

My Workbooks.

I offer a variety of tips and discuss a range of topics in my workbooks The Building Blocks Of Self-Care, Moving Towards Self-forgiveness, The Little Book Of Reflection And Gratitude and Building Acceptance Into Your Life. You can purchase them on Amazon or here.