Can’t get no sleep: About sleep deprivation and its effects

Sufficient sleep ensures that we can start the day full of energy. Sleep deprivation, on the other hand, can have serious consequences for our well-being and health. Especially if you get too little sleep over a long period of time, negative effects are inevitable. Find out more about the effects of sleep deprivation on body and soul - and what you can do about it!

1. The effects of sleep deprivation
2. What are the causes of sleep deprivation?
3. How much sleep do I actually need?
4. The basis for restful, calm nights

The effects of sleep deprivation

Each of us has probably experienced a short night at some point - and hardly got out of bed the next day. The effects become even clearer the longer the sleep deprivation lasts. This is because our body needs sleep for regeneration. Sleep helps to recharge our empty batteries, so that we can master our everyday life and perform at our best. Restless nights with too little sleep impede the body's regenerative processes, so that tiredness, exhaustion and concentration difficulties can arise during the day. Job, family and hobbies then quickly become too much, because due to the sleep deprivation you no longer feel up to all your tasks. The weakened ability to concentrate and a slower reaction time can even increase the risk of accidents. The immune system also needs enough sleep to function well. Studies have shown that people who regularly sleep too little are more susceptible to illnesses. Good sleep is essential for the body to regain its strength and feel fit again. So, if you want to do something good for your health, you should make sure you get enough sleep. Even the people around you will welcome this, because the mood also suffers from too little sleep. Short nights mean that you get irritable more quickly. Even small things can be enough to drive you mad or make you react impatiently and gruffly. On the other hand, if you sleep well and enough, you usually feel more balanced. As you can see, good sleep is important for body and soul!

What are the causes of sleep deprivation?

Sleep deprivation can have a variety of causes. For example, if you drink caffeine or alcohol in the evening, it can affect your sleep. Caffeine and alcohol affect the sleep cycle, by not allowing you to reach deep sleep, thus causing you to feel tired the next morning. So-called sleep apnoea can also lead to a lack of sleep. This is a periodic breathing disorder during sleep, which affects the supply of oxygen and leads to restless nights. One of the most common causes of sleep deprivation is stress. Thoughts that constantly revolve around work, a family argument or other worries keep you awake all night. When you do manage to fall asleep, your sleep is often restless and not very pleasant. The next day you feel like you have been knocked out. The longer the sleep deprivation lasts, the more important is it to get to the bottom of the causes. To rule out health reasons, it is worth consulting a doctor.

How much sleep do I actually need?

How much sleep is too little sleep? The need for sleep varies from person to person. While one person feels wonderfully rested after seven hours, another person needs nine hours of sleep to get going in the morning. Therefore, it is not possible to define in general when a night was too short. Our age significantly influences our need for sleep. Babies and toddlers need the most sleep because they are developing both physically and mentally. The older the children get, the less they need to sleep at night. As adults, the average length of sleep is then somewhere between seven and nine hours. Seniors can usually handle even less sleep. In addition, the different seasons also have an effect on our sleep. In summer, when the sun wakes us up in the morning and we enjoy long evenings, we are often fine with a little less sleep. In winter, on the other hand, the short days mean that we get tired more quickly and have less energy. This increases our need for sleep. In order to find out what too little sleep means for you, you should determine your personal sleeping needs. You can find this out by going to bed a few nights in a row when you are tired and not letting the alarm clock wake you up. This will give you the ideal amount of sleep. Of course, this can change over time! It is best to listen to your body to find out how much sleep you really need.

The basis for restful, calm nights

You want to fight the sleep deprivation? Then you should first create a basis for restful nights. A fixed sleep cycle for example helps the body to get enough sleep. Constantly changing bedtimes and varying sleep duration confuses our body. With a steady rhythm, on the other hand, you support the flow of the sleep phases. If stress keeps you from slipping into a state of relaxation in the evening, sleep rituals may help you relax. Breathing exercises, quiet music, digital detox or a warm bath can work wonders. Last but not least, your bedroom should be a real place of retreat. Furnish the room in a way that makes you feel comfortable and at ease immediately. Mountains of paperwork or scattered laundry waiting for its journey to the washing machine do not exactly radiate relaxation. Cleaning up is therefore a must on a regular basis so that you are not kept awake by the chaos. The most important thing is of course: your bed! With a comfortable bed that meets your comfort needs, you create the best conditions for restful sleep. Slat bases and mattresses are particularly important. Choose both carefully so that you can relax from head to toe and sleep peacefully. This way, sleep deprivation will soon no longer have a chance!