Are you tired all day, do you keep forgetting things or do you get irritated quickly? Then you may recognize the signs of sleep deprivation all too well. Many people think fatigue is normal in our busy society, but chronic sleep deprivation has much more impact than you think. In this blog you will read how to recognize sleep deprivation symptoms and what you can do about them.
What exactly is sleep deprivation?
Sleep deprivation occurs when you structurally sleep less than your body needs. For adults, that is on average between 7 and 9 hours per night. But it is not only about the amount of sleep, but also about the quality. You can lie in bed for 8 hours and still be sleep deprived if your sleep is not deep enough or is often interrupted.
A single bad night is not a problem; your body can compensate for this just fine. Everyone has a short night now and then due to stress, a young child or an important deadline. After a good night's sleep, you are usually back on your feet.
When does sleep deprivation become chronic?
We speak of chronic sleep deprivation when you sleep too little or poorly for weeks on end. This can already be the case after 2-3 weeks. The difference with ordinary sleep deprivation is big:
Ordinary sleep deprivation (1-3 days):
- You feel tired but can still function normally;
- After a good night's sleep you are fit again;
- Usually caused by temporary circumstances.
Chronic sleep deprivation (weeks/months):
- You are constantly exhausted, even after a “good” night;
- Your body and mind do not get the chance to fully recover;
- The problems pile up and become increasingly severe;
- Your functioning structurally deteriorates.
With chronic sleep deprivation, your body ends up in a vicious circle: you are too tired to sleep well, and by sleeping poorly you become even more tired.
Sleep deprivation symptoms: how do you know if you have it?
Sleep deprivation shows itself in many different ways. The symptoms often creep in slowly, which means you do not recognize them right away. These are the most common signs.
Physical symptoms
You are tired all day, even though you have slept “enough”. Getting up feels heavy and you have trouble getting going. Headaches are also very common, especially in the morning or when you need to concentrate.
You also get sick more quickly and it takes longer to get better. Or you gain weight more easily, because sleep deprivation disrupts your sense of hunger (you suddenly crave chips and chocolate much more!). Those dark circles under your eyes also immediately give away that you are sleeping poorly. And your reactions become slower, which makes driving, for example, more dangerous.
Mental and emotional symptoms
Your memory keeps getting worse. Where did you put your keys again? And what was it you wanted to say? Concentrating becomes a challenge: your thoughts constantly wander. Emotionally, you also become a different person. Small frustrations suddenly feel enormous and you get irritated much faster. Some people develop feelings of anxiety or feel gloomy. Doing fun things becomes a chore and social engagements feel heavy.
What makes sleep deprivation bad for you?
During your sleep, all kinds of important processes take place in your body. Your brain clears away “waste”, your immune system recovers and your memory is organized. Without enough sleep, these processes become disrupted.
Your brain in particular has a hard time with sleep deprivation. It has to work extremely hard during the day (thinking, making decisions, processing information) and the night is the time to refuel and tidy up. Does it not get that rest? Then the problems pile up.
What can you do about sleep deprivation?
Tackling sleep deprivation requires a holistic approach. It is not just about spending more hours in bed, but also about improving the quality of your sleep and supporting your body. These practical tips will help you on your way!
- Create a fixed sleep rhythm: go to bed at the same time every day and get up at the same time, even on weekends. Your biological clock needs regularity to function well. After a few weeks this becomes easier by itself.
- Make your bedroom sleep-friendly: ensure a dark, cool room (16-18°C) without screens. Invest in good curtains or a sleep mask. Your body produces more melatonin in the dark and that helps you fall asleep.
- Stop using screens before sleeping: put your phone, tablet and laptop away at least an hour before bedtime. The blue light disrupts your melatonin production. Rather read a book or listen to calm music.
- Pay attention to your diet: eat your last meal 3 hours before bedtime and avoid caffeine after 2 p.m. and alcohol in the evening. Also make sure you get the right nutrients: omega-3 (DHA is an important building block for the brain*), magnesium (helps with fatigue*) and vitamin B12 (supports your energy level*).
- Move during the day, but not just before bedtime: exercise greatly improves your sleep quality, but intensive sports within 4 hours before bedtime can actually keep you awake. Gentle movement such as an evening walk is fine.
- Develop an evening routine: start an hour before bedtime with calming things such as a warm bath, some simple stretches or a short meditation. This way you teach your body that it is time to slowly switch to sleep mode.
- Avoid naps after 3 p.m.: a short power nap of 20 minutes can help, but later in the day it disrupts your night's sleep. Are you very tired? Then rather try going to bed earlier.
Finally: invest in your sleep
Sleep deprivation is more than just “being a bit tired”: it really impacts your entire functioning. By recognizing the signs and applying these tips, you help yourself enormously. Sleeping well is an investment in yourself that pays off directly in more energy and a sharper mind. Sweet dreams!
*Approved health claims from the EFSA. The beneficial effect for brain function is obtained with a daily intake of 250 mg of EPA and DHA.
