Here’s Why Sleep Deprivation is Making You Drowsy During the Day

Sleep deprivation has emerged as a uniquely modern lifestyle issue. Indians are impacted by what William C Dement, the pioneer of sleep medicine and founder of the sleep research lab at Stanford University, referred to as “one of the world’s largest epidemics”. That is precisely why we need to know more than just the definition of sleep deprivation.

A 2019 study indicates that around 50% of Indians experience sleep deprivation. It also highlights that chronic sleep deprivation has a more pronounced impact on the younger generation than on older adults.

To put it simply, sleep deprivation is a condition that happens due to insufficient sleep, leading to poor performance, less alertness, and slow deterioration of health. It is the first aspect of sleep deficiency — a broader term that also includes poor sleep timings, incomplete sleep cycles, and/or sleep disorders. 

The required amount of sleep differs at various stages of life and is influenced by individual characteristics. However, there are general recommendations for different age categories.

As per the American Academy of Sleep Medicine, the following sleep durations are advised:

Infants between 4 and 12 months require around 12 to 16 hours of sleep each day, inclusive of naps. Children who are 1 to 2 years old should have 11 to 14 hours of sleep, while those aged 3 to 5 years need 10 to 13 hours. For kids aged 6 to 12 years, 9 to 12 hours of sleep is recommended.  Teens between 13 and 18 years should aim for 8 to 10 hours, and adults 18 years and older are advised to get 7 to 8 hours of sleep each day. 

Urban lifestyles offer an endless list of the causes of sleep deprivation. The top factors are:

• Work type
  Globalisation has changed work patterns for most — especially the urban sector. Working outside the typical nine-to-five schedule, known as shift work, and also in different time zones with differences over six hours can mess up sleep patterns. This disrupts the internal circadian rhythms — our body’s natural clock that controls not only our patterns of wakefulness and sleep but also affects hunger, body temperature, and hormone levels.
• Lifestyle choices
  Some intentionally or inadvertently stay up late, attend late-night movies and parties, or just hang around past bedtime. 
• Gadget attractions
  Mindless scrolling on the phone before sleeping, social media attractions, and other forms of screen attraction, such as video games, can ruin sleep patterns.
• Poor sleeping environments
  A disruptive sleep environment can ruin the quality and consistency of rest. Factors like temperature extremes — whether too hot or too cold — a bad bed, noise disturbances, etc., play a significant role in how well we sleep.
• Health issues
  Obstructive sleep apnea, nasal congestion, or snoring can disrupt breathing during sleep, leading to frequent awakenings or interruptions in the sleep cycle. Insomnia is defined as having trouble either falling asleep or remaining asleep during the night. Conditions like restless leg syndrome and bruxism (teeth grinding) can also disturb sleep, further contributing to poor rest and overall sleep quality.

Typically,  sleep deprivation presents as:

• Drowsiness throughout the day
• Lack of energy, fatigue
• Lack of concentration and focus at work
• Headaches
• Poor memory
• Irritability and anxiety
• Anger and impulsive behaviours

Quite naturally, sleep deprivation boosts the need for caffeine, changes food patterns, and reduces motivation for daily activities.

Sleep deprivation affects physical health in the long run. To elaborate:

• Gut health
  Sleep repairs and restores the body, meaning it helps the natural process of digestion and absorption of nutrients. Lack of sleep will lead to an imbalance of good gut bacteria (dysbiosis), stomach troubles, weight gain, and related issues. Improper sleep patterns also impact mindless bingeing at odd hours, which contributes to indigestion and acid regurgitation.
• Heart health
  Long-term effects on your cardiovascular and circulatory health can be severe due to chronic sleep deprivation. Individuals who consistently lack adequate sleep are at an increased risk of developing conditions such as hypertension and elevated cholesterol levels.
• Diabetes and hormonal health
  People with chronic sleep deprivation are at a higher risk of getting type 2 diabetes. Their hormone production also goes haywire, impacting mood changes and menstrual issues.
• Immunity
  Sleep plays a crucial role in sustaining a healthy immune system by enhancing proteins such as cytokines that control immune activity and inflammation. Quality sleep aids recovery, enhances the immune response, and improves vaccine efficacy while reducing severe allergic reactions. Conversely, chronic sleep deprivation weakens immunity, increases infection risk, and diminishes vaccine responses, leading to persistent low-grade inflammation and immunodeficiency that harm overall health.
• Mental disorders
  Lack of sleep significantly impacts brain function. Although researchers have yet to fully grasp the specific role of sleep in cognitive processes, it is clear that it is essential for effective learning and memory retention. Additionally, some studies suggest that insufficient sleep may contribute to the onset of Alzheimer’s disease.

Here is what Dr George Abraham Ninan, Neurology, Christian Medical College Hospital, Vellore, says, “Chronic sleep deprivation affects memory, learning, and concentration, leading to irritability, impaired decision-making, and reduced productivity. Eventually, it can result in more serious health issues like reduced immunity, hypertension, and cardiovascular disease.”

“Addressing sleep deprivation focuses on enhancing sleep hygiene by building a regular sleep schedule, creating a relaxing bedtime routine, and minimising distractions like electronic devices before bed. For those with underlying sleep disorders, such as insomnia or sleep apnoea, seeking medical intervention and treatment is essential. Adequate restorative sleep is essential for a sharper mind, emotional well-being, and overall health,” adds Dr Ninan.

Chronic sleep deprivation is a sort of sleep debt to the body. Unless you compensate for it with enough sleep following regular sleep timings, it is difficult to reset body functions. There exist multiple non-medication methods to restore transient sleep deprivation episodes.

Insomnia is when you are unable to sleep despite trying in the right environment at the right time. However, sleep deprivation is when you do not allow yourself to fall asleep. 

Sleep deprivation affects anyone with irregular night work hours, late-night social outings, bedtime gadget addiction, poor sleep environments, or sleep disorders. 

Sleep deprivation is very common among those leading urban lifestyles, affecting around 61% of the Indian population.

Chronic sleep deprivation impacts heart health and causes hormonal imbalance, gut issues, and mental disorders.

Yes, improving sleep hygiene entails adopting a consistent sleep schedule, developing a calming evening routine, and limiting distractions such as electronic devices before bedtime.