Sleep deprivation symptoms: how to recognize them and what to do about them?

Are you tired all day, constantly forgetting things or becoming easily irritable? If so, you may recognize the signs of sleep deprivation all too well. Many people think that fatigue is normal in our busy society, but chronic sleep deprivation has much more impact than you think. In this blog, you'll read how to recognize sleep deprivation symptoms and what you can do about them.

What is sleep deprivation anyway?

Sleep deprivation occurs when you structurally sleep less than your body needs. For adults, this averages between 7 and 9 hours per night. But it's not just about the amount of sleep, but also the quality. You can spend 8 hours in bed but still be sleep deprived if your sleep is not deep enough or is frequently interrupted.

An occasional bad night is not a problem; your body can compensate just fine. Everyone occasionally has a short night due to stress, a young child or an important deadline. After a good night's sleep, you usually regain your strength.

When does sleep deprivation become chronic?

We speak of chronic sleep deprivation when you sleep too little or badly for weeks at a time. This can be the case after only 2-3 weeks. The difference from ordinary sleep deprivation is great:

Just sleep deprivation (1-3 days):

• You feel tired but can still function normally;
• After a good night's sleep, you are fit again;
• Usually caused by temporary circumstances.

Chronic sleep deprivation (weeks/months):

• You are constantly exhausted, even after a "good" night;
• Your body and mind don't get a chance to fully recover;
• The problems are piling up and getting heavier;
• Your functioning deteriorates structurally.

With chronic sleep deprivation, your body enters a vicious cycle: you are too tired to sleep well, and sleeping poorly makes you even more tired.

Symptoms of sleep deprivation: how do you know if you have it?

Sleep deprivation shows itself in many different ways. Often the symptoms creep in slowly and therefore you don't recognize them right away. These are the most common signs.

Physical symptoms

You are tired all day, even though you slept "enough." Getting up feels heavy and you have trouble getting going. Headaches are also very common, especially in the morning or when you need to concentrate.

Furthermore, you get sick faster and it takes longer to get better. Or you gain weight sooner, because sleep deprivation interferes with your sense of hunger (you suddenly feel much more like chips and chocolate!). Those dark bags under your eyes also immediately betray that you're sleeping poorly. And your reactions become slower, making driving, for example, more dangerous.

Mental and emotional symptoms

Your memory is getting worse and worse. Where did you put your keys again? And what did you really want to say? Concentrating becomes a challenge: Your thoughts constantly wander. You also become a different person emotionally. Small frustrations suddenly feel huge and you are irritated much faster. Some people get anxiety or feel gloomy. Doing fun things becomes a chore and social engagements feel heavy.

What makes sleep deprivation bad for you?

During your sleep, all sorts of important processes happen in your body. Your brain cleans up "waste," your immune system recovers and your memory gets organized. Without adequate sleep, these processes become disrupted.

Your brain has a particularly hard time with sleep deprivation. They have to work extremely hard during the day - thinking, making decisions, processing information - and night is the time to refuel and clean up. Don't they get that rest? Then the problems pile up.

What can you do about sleep deprivation?

Addressing sleep deprivation requires a holistic approach. It's not just about spending more hours in bed, but also about improving the quality of your sleep and supporting your body. These practical tips will help you get started! 

• Create a regular sleep rhythm: go to bed at the same time every day and get up at the same time, including weekends. Your biological clock needs regularity to function properly. After a few weeks, this will naturally become easier. 
• Make your bedroom sleep-friendly: provide a dark, cool room (16-18°C) with no screens. Invest in good curtains or a sleep mask. Your body produces more melatonin in the dark, which helps you fall asleep.
• Stop screens before bed: put away your phone, tablet and laptop at least an hour before bedtime. The blue light disrupts your melatonin production. Rather, read a book or listen to quiet music. 
• Watch your diet: eat your last meal 3 hours before bedtime and avoid caffeine after 2 p.m. and alcohol in the evening. Also make sure you get the right nutrients: omega-3 (DHA is an important building block for the brain*), magnesium (helps with fatigue*) and vitamin B12 (supports your energy levels*). 
• Exercise during the day, but not right before bedtime: exercise greatly improves your sleep quality, but intense exercise within 4 hours of bedtime can actually keep you awake. Quiet exercise such as an evening walk is fine, though. 
• Develop an evening routine: start an hour before bedtime with soothing things like a warm bath, some simple stretches or a little meditation. This way you teach your body that it's time to slowly transition to sleep mode. 
• Avoid naps after 3 p.m.: A short 20-minute power nap may help, but later in the day it disrupts your sleep. Are you very tired? Then try to go to bed earlier.

Finally, invest in your sleep

Sleep deprivation is more than just "being a little tired" - it really impacts your entire functioning. By recognizing the signs and applying these tips, you will help yourself tremendously. Sleeping well is an investment in yourself that will pay off immediately in more energy and a sharper mind. Sweet dreams! 

*Approved EFSA health claims. The beneficial effect for brain function is obtained with a daily intake of 250 mg EPA and DHA.