The Effects of Sleep Deprivation
Whether you have a sleep disorder or simply struggle to get enough quality rest, the effects of poor sleep can touch every area of your life. From mood, memory and decision-making to physical health and the ability to think and learn – the evidence is strong that a good night’s sleep supports every system of the body. This is why sleep deprivation is linked to a higher risk of certain health conditions, including heart disease and diabetes, as well as mental health issues like depression and anxiety.
Scientists once thought that sleeping was just a time when the brain and body were dormant, but now we know that during sleep many vital processes take place. These include muscle growth, memory consolidation and the clearing of cellular and protein debris that would otherwise build up, damaging cells. In addition, the immune system is active during sleep and can help us fend off diseases and infections, while also helping to regulate blood pressure, control appetite, and maintain healthy metabolism.
The body typically cycles through four stages of sleep during the course of a night. The first three stages involve non-rapid eye movement (non-REM) sleep and the fourth stage, characterized by rapid eye movements (REM), is known as dream sleep. Each cycle takes about 90 minutes to two hours, and on a typical night you’ll spend about half of your sleeping time in non-REM stages. REM cycle lengths and patterns vary between individuals.
Sleep is regulated by two key drivers: sleep-wake homeostasis and the circadian alerting system. The former ensures that your body stays in a “sleep mode” during the night, while the latter makes sure that you wake up at the right time each morning. There are also other factors that affect your sleep drive, including sickness and intense or mentally taxing activities.
It’s important to understand that the amount of sleep you need varies by age and by individual. The recommended amounts of sleep for infants, young children, and school-aged children are between 12 and 16 hours per day (including naptime), and adults between 7 to 9 hours a night. These recommended sleep quantities aren’t a one-size-fits-all approach, however, as the quality of your sleep is influenced by the environment and your personal history with napping and sleeping.
If you’re experiencing a lack of sleep, it’s important to talk with your doctor. Your physician can help identify and manage underlying factors that could be contributing to your sleep problems and develop a personalized plan for you. They may recommend keeping a sleep diary and/or discussing your symptoms with a specialist in sleep disorders. To schedule an appointment with one of our specialists, please call the Michigan Medicine HelpLine at 800-334-4622 or use our online self-scheduling tool.