Many of us suffer – consciously or unconsciously – from a lack of sleep. Going to bed too late, even though the alarm clock rings early in the morning, can be just as much a cause of too little sleep as problems falling asleep or waking up frequently at night. The causes of sleep deprivation can be many and varied, and the consequences are sometimes drastic, even if they are little known. Many people realise that after a night with little sleep and rest, they feel exhausted, less productive and often lack concentration the next day. However, many people are unaware of the long-term consequences of sleep deprivation. In this article, we would like to provide an overview of what is meant by sleep deprivation, what the causes can be and what the consequences can be.What does sleep deprivation mean?
If you sleep too little, you can suffer from a lack of sleep. For scientists and doctors, a lack of sleep is when you sleep no more than 42 hours a week – i.e. a maximum of 6 hours a night on average. If this lack of sleep lasts longer than a month, for example due to difficulty falling asleep or sleeping through the night, experts refer to this as insomnia.
What are the causes of sleep deprivation?
As already mentioned, there are many possible causes of sleep deprivation. Any kind of stress, such as stress in everyday life and at work, shift work, jet lag, poor sleep hygiene, worries and hardships can be just as sleep-robbing as the anticipation of a nice event or a holiday. The birth of a baby can also reduce the amount of sleep to a minimum for a certain period of time. It is often underestimated how much the wrong bedding can negatively affect sleep. A duvet that is too warm or too thin, an unsuitable pillow or an unsuitable mattress can turn many a night into torture. In addition to these external influences, there can of course also be physical reasons for a lack of sleep. You can find the right duvets, pillows and mattresses for your individual needs in our online shop.
In middle-aged women, hormonal changes during the menopause are often responsible for poor sleep. Diabetes, depression, infections and other mental and physical illnesses can also have a negative impact on night-time sleep. You can find more information on this in our blog posts Sleep disorders during the menopause and Sleep disorders – causes and what can help.
Why is a lack of sleep unhealthy?
A lack of sleep is unhealthy because a long-term lack of sleep has a major impact on our physical well-being and health. Sleeping is essential for us humans to give our body and mind the opportunity to recover and regenerate. Our sleep is divided into different phases – more information on this can be found in the article Sleep phases, which are repeated several times each night in regular cycles. In each of these sleep phases, our body and mind recover and regenerate in very different ways. Ideally, we wake up slowly – without an alarm clock – when all cycles and sleep phases have been completed and we are optimally rested for the new day. However, even minor disturbances can disrupt this process. Our ability to regenerate suffers and we don’t get enough sleep. If this happens over a longer period of time, it can have far-reaching effects on our health.
What are the consequences of a lack of sleep?
We are probably all familiar with the short-term consequences of a lack of sleep. After a far too short night with little or poor sleep, you are not refreshed. You feel exhausted, exhausted, are often in a bad mood and would like to crawl back into bed. Your ability to concentrate and perform is reduced, you make mistakes more often, are inattentive, stressed, tired and unbalanced.
However, the long-term consequences of a lack of sleep should not be underestimated. The lack of regeneration weakens the immune system, making you more susceptible to infections. For many people, the lack of sleep is immediately apparent: The complexion looks sallow and pale, there are clear circles under the eyes. Weight problems can also be caused by a lack of sleep. The risk of cardiovascular disease, diabetes, depression and other illnesses increases. Permanent sleep deprivation can be life-shortening due to these effects and should therefore not be underestimated.
How can you overcome sleep deprivation?
As sleep experts, we primarily advocate good sleep hygiene and customised bedding, which we believe are an excellent basis for restful sleep. Regular bedtimes, avoiding coffee, alcohol and nicotine and eating light food for dinner can have a positive influence on falling asleep and sleeping through the night and thus counteract sleep deprivation. It is also important to use bedding that is adapted to your own needs, because if you lie under a duvet that is too warm or too cold, on an uncomfortable mattress or on the wrong pillow, you will inevitably sleep worse and get too little sleep. Home remedies such as lavender, valerian or hot milk with honey can often counteract short-term sleep problems, as can relaxation exercises or a short yoga session before going to bed.
For more tips, we recommend our blog posts Effective sleep techniques to fall asleep quickly, Sleep aids and home remedies to help you sleep through the night – they really help! and Fall asleep better with relaxation exercises.
