Sleep deprivation: causes, effects and when to get help

Sleep deprivation means not getting enough sleep, whether because you do not have enough time in bed or because you cannot sleep well when you do. The NHS notes that everyone needs different amounts of sleep, but on average adults need 7 to 9 hours. Another NHS page on tiredness suggests aiming for 6 to 9 hours of sleep and sticking to the same sleep times.

Short-term insomnia, lasting less than 3 months, is distinguished by the NHS from long-term insomnia, which lasts 3 months or longer. Either can leave you short of sleep.

The NHS describes the daytime effects of insomnia as feeling tired and irritable, finding it difficult to concentrate because you are tired, and still feeling tired after waking up. It lists lack of energy and no energy to enjoy life among general effects of tiredness, and says that if you are tired all the time and do not know why, it could be a sign of a problem.

Safety is the effect most worth taking seriously. The NHS advises not driving when you feel sleepy, and not sleeping in after a bad night because it disrupts your regular sleep hours.

The pages used here do not set out long-term outcomes such as links to heart disease or diabetes, so none are claimed. If you are concerned about the longer-term effects of poor sleep in your own situation, a GP can discuss it.

The NHS says the most common causes of insomnia include stress, anxiety or depression, noise, a room that is too hot or cold, uncomfortable beds, alcohol, caffeine or nicotine, illegal drugs like cocaine or ecstasy, jet lag and shift work.

• Mental health conditions such as schizophrenia or bipolar disorder.

• Alzheimer's disease or Parkinson's disease.

• Restless legs syndrome, an overactive thyroid and menopause.

• Long-term pain, and many medicines.

• Snoring or interrupted breathing during sleep (sleep apnoea).

• Nightmares and night terrors, particularly in children.

The NHS lists things to do: go to bed only when you are sleepy, wake and get up at the same time every day, relax for at least an hour before bed, make your bedroom dark and quiet, exercise regularly during the day, and make sure your mattress, pillows and covers are comfortable.

It also lists things not to do: smoke or drink alcohol, tea or coffee at least 6 hours before bed, eat a big meal late at night, exercise within 4 hours of bed, use TV or devices such as smartphones right before bed because blue light makes you more awake, or nap during the day.

A pharmacist can suggest sleeping aids, some with natural ingredients such as valerian or lavender and others with an antihistamine. The NHS says they cannot cure insomnia but may help you sleep better for 1 to 2 weeks and should not be taken for longer. Check with a doctor before taking anything for sleep problems, as some products cause drowsiness.

The NHS says to see a GP if changing your sleeping habits has not helped, you have had trouble sleeping for months, or your insomnia is affecting your daily life in a way that makes it hard to cope. For tiredness in general, it adds to see a GP if you have been feeling tired for a few weeks and are not sure why, if you have other symptoms such as weight loss or mood changes, or if you have been told you make gasping, snorting or choking noises while asleep.

A GP will try to find out what is causing the insomnia. You may be offered cognitive behavioural therapy (CBT), face to face or through an online programme, to change the thoughts and behaviours that keep you from sleeping, and may be referred to a sleep clinic if you have symptoms of another sleep disorder such as sleep apnoea. The NHS says GPs now rarely prescribe sleeping pills, as they can have serious side effects and you can become dependent on them.

The NHS says a GP may refer you to a specialist if they do not know the cause of your tiredness, and you may need tests such as blood tests to check for anaemia, diabetes or an overactive thyroid. Conditions that can cause tiredness include sleep apnoea, iron deficiency anaemia, diabetes, an overactive thyroid and ME/CFS.