How Sleep Deprivation Affects You
Rachel MarshallThere’s nothing quite like a good night’s sleep.
When you wake up feeling refreshed and well rested, you feel like you can accomplish anything.
But what happens when you don’t get the beautiful night’s sleep you need?
Sleep deprivation affects most of us at some point in our lives, whether it's due to caring for a newborn baby or doing too much overtime at work.
So, what impact does sleep deprivation have on us? We were curious to find out, so, we conducted a survey of 500 people to find out just how lack of sleep affects us.
How much sleep are we actually getting?
We wanted to know how many hours of sleep people across the UK are getting on a typical night. Our results revealed that 48% of people surveyed get between 6 and 7 hours of sleep a night (a), which is pretty good considering the recommended amount for an adult is between 7 and 9 hours. (1)
While some people were getting slightly less than this (over 22% said they only get between 4 and 5 hours of sleep a night), others were averaging an impressive 8 to 9 hours. (b)
How many of us are feeling sleep deprived?
Although most of us seem to be getting a fairly decent amount of sleep, our survey results revealed this doesn’t necessarily mean you won’t feel sleep deprived.
For example, when we looked at females vs males, we discovered that females were more likely to report getting a longer sleep than men. More than 22% of women say they usually manage between 8 and 9 hours of sleep a night, while only 17% of men said the same. (c)
Yet women fared much worse when we asked who felt more sleep deprived. More than 18% of females said they always feel sleep deprived, compared to just 12% of males. (d)
And when we looked at age groups, we found that those who reported sleeping fewer hours were the least likely to report feeling sleep deprived. For example, almost 17% of people aged between 16 and 24 admitted to only getting between 2 to 3 hours of sleep at night (e) – the highest percentage of any age group. Yet more than 24% said they rarely feel sleep deprived (f) – also the highest of any age group.
This could potentially indicate that sleep quality is just as important as how long we sleep.
Why do we feel sleep deprived?
Feeling stressed and worried
More than 43% of those surveyed blamed stress and worry for not being able to get a good night’s slumber. (g)
There are a number of reasons why we may go to bed with worries on our minds. For example, we may be reflecting on the day we’ve had and what we could have done differently, we might be thinking about family and friends, or worrying about pressures at work.
Based on our survey results, we found there could be a correlation between how much we earn and how likely we are to experience stress.
Of those we surveyed who earn £15,000 or less a year, 56% said stress and worry is their leading cause of sleep loss. However, when we looked at those earning more than £35,000 a year, only 34% attributed their poor sleep to the same reason. (h)
And when we asked how often each group felt sleep deprived, more than 21% of the lowest earners reported always feeling sleep deprived, compared to just 9% of those earning the higher salary that said the same. (i)
Unfortunately, lack of sleep and feeling stressed can often be a vicious circle. Research has shown that when we lose sleep, our brains assume we are in danger, and so to help protect us, our internal threat detection systems are placed on high alert, making us more susceptible to stress in the first place. (2)
Snoring is keeping you awake
You’re not alone if your partner sounds more like a tractor than a human when they’re asleep. More than 17% of those surveyed say the loud grumblings of their partner’s snoring stop them from getting restful sleep. (j)
And it was the younger demographic that seemed to struggle with this the most – more than 26% blame their partner’s snoring for why they don’t feel rested. (k)
Check out our fantastic tips for ensuring you get a decent night’s sleep, even if you are sleeping next to a human foghorn!
You can’t get comfortable in bed
More than 10% of those we surveyed listed their bed as the reason they struggle to drift off to sleep. (l)
If left unresolved, an old bed frame or a lumpy mattress can aggravate areas such as your neck and back, leading to an unpleasant and restless sleep (3). In fact, several of our respondents cited chronic pain, such as back or joint pain, as the reason they often feel sleep deprived. (m)
We don’t think anyone should be losing sleep because of an uncomfortable bed, which is why we offer a wide range of mattresses and bed frames to suit any need and budget. We also have an extensive selection of orthopaedic mattresses if you need that little bit of extra support.
You’re going through menopause
Almost 20% of the females surveyed blamed going through menopause as the reason they’ve been getting rubbish sleep. (n)
As many as 1 in 4 women will experience insomnia as a result of menopause (4). Night sweats, hot flushes, low mood, and increased pain and inflammation experienced during this period of hormonal change can all be to blame for poor quality sleep. (4)
If your sleep is currently being affected by menopause, our sleep expert, Dr Sophie Bostock, offers some helpful sleep and menopause tips and advice to help get your sleep back on track.
You’re caring for little ones
Babies bring us so much joy and happiness, but they can also play havoc with our sleep. Almost 22% of those surveyed aged between 25 and 34 say their children are the main reason they feel sleep deprived. (o)
Data has shown that many parents during their child’s first year lose around three or more hours of sleep per night. (5) Such a significant lack of sleep can cause all sorts of problems, from being less alert to a reduced ability to problem-solve (5)– not what you need when looking after a little one!
Whether you’re experiencing severe tiredness due to night feeds or early starts, we have some handy tips for parents to help protect your sleep as much as possible.
How does sleep deprivation affect us?
Lower energy levels
It’s probably not surprising that our energy levels plummet when we lose sleep. More than 53% of those surveyed said they felt a drop in energy when they were sleep-deprived. (p)
Our survey results also revealed that women are more impacted by this than men. A whopping 62% of females say they experience a notable reduction in their energy levels when they get less sleep, compared to just 45% of males who reported the same. (q)
Research has shown that it’s not just our energy levels that take a dive when we get fewer zzzs, but so too does our immune system. When we lose sleep, our bodies find it harder to effectively fight off infections and viruses, making us much more perceptible to illness, such as the common cold. (8)
You feel more grumpy
When we don’t get the quality sleep we need, we’re more likely to feel more irritable and have less patience with ourselves and those around us (5). Just under 40% of those surveyed said they feel crabbier when they’re sleep-deprived. (r)
The change in emotions we experience due to a lack of sleep can make us feel lower in mood, more anxious and even depressed. (5)
Sleep deprivation can escalate feelings of frustration and makes us less able to empathise with others (6)– which also makes it harder for people to be around us!
Difficulty concentrating
More than 33% of those surveyed say that being sleep deprived made it much more difficult for them to focus and concentrate, (s) while a further 15% say they’re less productive at work. (t)
It’s well known that losing sleep impacts our brain’s ability to function optimally. Severe tiredness can compromise our memory as well as impair our capacity to think strategically, solve problems, and make decisions – all skills which are crucial for productivity. (6)
Your appetite is affected
Less sleep may mean an expansion of your waistline. More than 20% of those surveyed aged between 25 and 34 say sleep deprivation affects their appetite. (u)
When we’ve lost sleep, our capacity for self-control is impacted, leading to more impulsive decision-making. So, when you’re tired, you may be much more likely to give into those unhealthy cravings than you would if you were full of energy. (3)
Ways to improve your sleep
Get into a routine
While it may sound simple, going to bed at the same time each night and getting up at the same time each morning helps to train your body to learn when it needs to wind down and when it’s time to kick start your day. (7)
Developing your own bedtime ritual, such as taking a warm bath or journaling can help you wind down before bed.
For your morning routine, try to get up a little earlier than everyone else so you can enjoy the peace and quiet and perhaps make time for a gentle stroll or calming yoga practice.
Positive thinking
Intrusive thoughts and catastrophic thinking can all lead to us viewing sleep negatively. Instead, think of things you could do to improve your sleep routine, whether that’s having a regular bedtime or buying some ear plugs to block out your partner’s snoring. Finding ways to take back control can be empowering and can help you think of sleeping more positively once again. ( 7)
Invest in a better bed
If you always feel uncomfortable in bed, it might be a sign to upgrade your mattress. Investing in a mattress that offers you more support can not only help you sleep better but may reduce your risk of developing neck or back pain.
If you’re feeling sleep deprived and think it’s because of your mattress, it’s time to talk to one of our in-store sleep experts. Using our exclusive sleeppro® technology, we can analyse how you sleep to create your very own sleep profile and make personalised recommendations on which type of mattress would be best for you.
SURVEY RESULTS
a) 240 of 501 people surveyed answered ‘6-7 hours’ when asked, ‘How many hours of sleep do you get on an average night?’
b) 113 of 501 people surveyed answered ‘4-5 hours’ and 100 of 501 people answered ‘8 - 9 hours’ when asked, ‘How many hours of sleep do you get on an average night?’
c) 54 of 241 females surveyed answered ‘8-9 hours’ when asked ‘How many hours of sleep do you get on an average night?’ compared to 46 of 260 males surveyed who gave the same response.
d) 44 of 241 females surveyed answered ‘always’ when asked, ‘How often, if ever, do you feel sleep deprived?’ compared to 33 of 260 males surveyed who gave the same response.
e) 11 of 65 people surveyed aged 16 to 24 answered ‘2-3 hours’ when asked, ‘How many hours of sleep do you get on an average night?’
f) 16 of 65 people surveyed aged 16 to 24 answered ‘rarely’ when asked, ‘How often, if ever, do you feel sleep deprived?’
g) 219 of 501 people surveyed answered ‘stress/worries’ when asked, ‘What, if anything, do you think stops you the most from getting a good night’s sleep?’
h) 40 of 71 people surveyed who said they earn £15,000 or less per year, answered ‘stress/worries’ when asked ‘‘What, if anything, do you think stops you the most from getting a good night’s sleep?’ compared to 28 of 82 people surveyed earning between £35,001 and £45,000 per year.
i) 15 of 71 people surveyed who said they earn £15,000 or less per year, answered ‘always’ when asked, ‘How often, if ever, do you feel sleep deprived?’ compared to 8 of 82 people surveyed earning between £35,001 and £45,000 per year.
j) 89 of 501 people surveyed answered ‘partner snoring’ when asked ‘What, if anything, do you think stops you the most from getting a good night’s sleep?’
k) 17 of 65 people surveyed aged between 16 and 24 answered ‘partner snoring’ when asked, ‘What, if anything, do you think stops you the most from getting a good night’s sleep?’
l) 55 of 501 people surveyed answered ‘uncomfortable bed/mattress’ when asked ‘‘What, if anything, do you think stops you the most from getting a good night’s sleep?’
m) 6.19% (31 of 501) people surveyed answered ‘medical condition’ when asked ‘What, if anything, do you think stops you the most from getting a good night’s sleep?’ and 9 of those respondents answered ‘osteoarthritis, arthritis, chronic back pain, chronic pain, pain, joint pain, or back pain’ as their specified medical condition.
n) 48 of 241 females surveyed answered ‘menopause’ when asked ‘What, if anything, do you think stops you the most from getting a good night’s sleep?’
o) 18 of 82 people aged 25 to 34 answered ‘baby/kids’ when asked ‘What, if anything, do you think stops you the most from getting a good night’s sleep?’
p) 268 of 501 people surveyed answered ‘less energy’ when asked, ‘When, if ever, you’ve had a bad night’s sleep, how, if in any way, do you usually feel the next day?’
q) 151 of 241 females surveyed answered ‘less energy’ when asked ‘When, if ever, you’ve had a bad night’s sleep, how, if in any way, do you usually feel the next day?’ compared to 117 of 260 males surveyed who gave the same response.
r) 200 of 501 people surveyed answered ‘grumpy/moody’ when asked, ‘When, if ever, you’ve had a bad night’s sleep, how, if in any way, do you usually feel the next day?’
s) 167 of 501 people surveyed answered ‘unable to focus/concentrate’ when asked ‘When, if ever, you’ve had a bad night’s sleep, how, if in any way, do you usually feel the next day?’
t) 91 of 501 people surveyed answered ‘lack of productivity at work’ when asked ‘When, if ever, you’ve had a bad night’s sleep, how, if in any way, do you usually feel the next day?’
u) 17 of 82 people surveyed aged between 25 and 34 answered ‘it affects my appetite’ when asked ‘When, if ever, you’ve had a bad night’s sleep, how, if in any way, do you usually feel the next day?’
SOURCES
1) Could a Good Night’s Sleep Help in Fight Against COVID-19? | Sleep Hub - Bensons for Beds
3) How To Choose a Mattress: Everything You Need to Know - Bensons for Beds
4) World Menopause Day: How to Sleep Well During Menopause - Bensons for Beds
5) Average Sleep Loss for New Parents - Bensons for Beds How to Win in 2021? Prioritise Your Sleep | Part 1: The Case For Sleep | Sleep Hub - Bensons for Beds
6) National Heart Month: When is the Best Bedtime to Protect Your Heart? - Bensons for Beds
7) World Mental Health Day: How to Tackle Unhelpful Thoughts About Sleep - Bensons for Beds
8) Could More Sleep Help our Fight to Overcome Covid-19?