Insufficient sleep: signs, health effects and what helps

The Sleep Charity explains that sleep deprivation simply means not getting enough sleep. It can happen now and then, or it can build up over time. NHS Every Mind Matters also uses the terms sleep deprivation and sleeplessness for not getting enough sleep.

Insufficient sleep is different from insomnia. NHS Every Mind Matters describes insomnia as regularly finding it hard to fall asleep, stay asleep or wake up too early. In insufficient sleep the person may be able to sleep perfectly well but is not giving themselves enough time or opportunity, often because of work, caring, study, screens or a busy social life. The two can overlap, and anyone who thinks they may have insomnia is advised to speak to a GP.

The Sleep Charity points out that in a busy world it is easy to think that sleeping less will give you more time to get things done, but the opposite is usually true, because sleep is not wasted time. While you sleep your body repairs itself, clears out waste and helps your brain process the day.

NHS Every Mind Matters says most healthy adults need around 7 to 9 hours of sleep a night, though the exact amount can be different for each person, and that age, health and daily routine can all affect how much sleep you need. Children and teenagers usually need more sleep than adults.

It gives a practical test. You may be getting enough sleep if you wake up feeling refreshed, have enough energy to get through the day and can focus on everyday tasks. You may not be getting enough if you find it hard to wake up or start your day, feel very tired, irritable or sleepy during the day, or find it hard to focus or cope with everyday tasks.

The Sleep Charity lists a wide set of signs. Even one poor night can affect mood, focus and thinking, leaving you short-tempered, forgetful or slower to react. It also notes that severe lack of sleep can cause more serious symptoms, including hallucinations and changes to sight and sound.

• Yawning and fatigue.

• Irritability, moodiness or feeling depressed.

• Forgetfulness and difficulty concentrating.

• Increased appetite.

• Clumsiness.

• Reduced sex drive and lack of motivation.

• Getting ill more often.

The Sleep Charity explains that long-term sleep loss can affect both mental and physical health. Sleep is the time when the heart, blood vessels, immune system and other organs rest and repair, and without enough of it recovery is cut short. It says people who regularly sleep less than six hours a night have a higher risk of heart disease and stroke, that lack of sleep can keep the body stuck in fight or flight mode raising heart rate and blood pressure, and that poor sleep is linked to obesity and type 2 diabetes through effects on how the body handles sugar.

It adds that sleep plays a key role in keeping the immune system strong, so when you do not sleep enough your body is less able to fight off infections, and that ongoing sleep loss may shorten life expectancy.

Being overtired can also be dangerous. Tiredness affects judgement, reaction time, memory and focus, raising the risk of accidents, especially when driving. NHS Every Mind Matters adds that regularly not getting enough sleep can make daily tasks feel harder and affect mood, appetite, relationships and social life.

NHS Every Mind Matters says a regular routine can help your body get used to sleeping better: try to go to bed and wake up at around the same time each day, and give yourself time to relax before bed. Simple changes include making the bedroom more comfortable, avoiding caffeine late in the day and putting your phone away before bed.

It lists common causes of poor sleep and what to do about them. Stress and worry can keep the body alert; noise, light, temperature or an uncomfortable bed can make sleep harder; caffeine, heavy meals and alcohol can disturb sleep; some medicines affect sleep, in which case you should check the leaflet and speak to a GP or pharmacist; and shift work, travel or illness can disrupt the routine. The NHS recommends not smoking or drinking alcohol, tea or coffee at least 6 hours before bed, and avoiding exercise in the 4 hours before bed.

NHS Every Mind Matters advises speaking to a GP if you think you may have insomnia or if changing your sleep habits does not help. A GP can also look for physical or mental health causes of poor sleep, such as menopause, which NHS Every Mind Matters notes can affect the ability to fall asleep and stay asleep.

The Sleep Charity runs the National Sleep Helpline for people who need help with their sleep problems. If you cannot wait to see a doctor and feel unable to cope or keep yourself safe, NHS Every Mind Matters points to urgent support. If you find yourself falling asleep while driving, stop driving and get advice.

On the NHS, a GP is the usual first step, and most people do not need specialist tests. Sleep clinics are for people in whom a sleep disorder such as sleep apnoea or narcolepsy is suspected.

Private sleep services exist and can offer assessment and sleep studies without a long wait. For insufficient sleep that is largely about routine and habits, the most useful steps are usually the free ones described above.