It can even make you lonely.
Sleep deprivation triggers when the amount of sleep you get is insufficient for your body’s needs.
ForSleep Awareness Week 2025we spoke toDr.
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What is long-term sleep deprivation?
The averageadult needs seven to nine hours of sleepa night, withsleep qualityalso an important metric in sleep health.
Her upcoming bookThe Sleep Advantageexplores sleep deprivation and sleep health.
pain, hormonal imbalances), and excessive caffeine use.
What are the health risks of long-term sleep deprivation?
The impact of long-term sleep deprivation can be severe.
Mental and emotional impact
A poor night’s sleep will leave many of us in a bad mood.
This can be a reoccurring problem when experiencing long-term sleep deprivation.
“Youll likely feel tired, sluggish, and mentally ‘off,'” explains Dr. Kaylor.
“Irritability can spike, making minor frustrations seem overwhelming.”
Stress and anxiety are prominent causes of sleep deprivation, but this is a two-way street.
She describes the feeling as “observing life through a haze.”
“You might experiencemicrosleeps brief episodes of unconsciousness that last just a few seconds.”
But they can be dangerous, especially if they occur while driving or operating machinery.
You’re more likely to choose going home and sleeping over socializing with loved ones.
Can the effects of long-term sleep deprivation be reversed?
“The good news is that these symptoms arent permanent,” explains Dr. Kaylor.
“Once youre able to get adequate sleep, your mind and body will begin to recover.”
“However, recovery isnt instantaneous,” she adds.
Here’s how to go about it…
1.
But she advises you should avoid “overcompensating.”
In other words, don’t sleep through the weekend to make up for a disrupted week.
To regain consistent (and sufficient) sleep, Dr. Kaylor recommends resetting your internal clock.
Light exposure triggers a response in your circadian rhythm.
Develop a sleep schedule
Long-term sleep deprivation is characterized by frequently missing out on rest.
One of the best ways to combat this is creating a sleep schedule and sticking to it.
“Even on weekends,” notes Dr. Kaylor.
This consistency helps you avoid a phenomenon known associal jet lag.Imagine flying across time zones once a week.
Due to the time changes, you’d probably miss out on a significant amount of sleep.
“What will be significantly harder to reverse: Prolonged heart disease risk from chronic high blood pressure.
Significant metabolic changes (e.g., long-term weight gain, diabetes risk).
Brain aging and Alzheimers-related damage may not fully recover.”
work pressures, health conditions, stress.)
However, prioritizing sleep can help you achieve consistently better rest.
“Your body and mind need rest to survive and thrive dont take it for granted.”
If you suspect your might need more rest, take the15 minute test for sleep deprivation.
Tom’s Guide created this content as part of a paid partnership with Helix Sleep.
The contents of this article are independent and solely reflect the editorial opinion of Tom’s Guide.
