Most of us have experienced the morning after a night of little or no sleep. You're not yourself—you're drowsy, sluggish, irritable, and exhausted. Your mind appears groggy, you may struggle to focus, make careless errors, and require coffee after coffee just to get through the day until you can crawl back into bed at night.
 
The ideal amount of sleep varies from person to person, but the Centers for Disease Control and Prevention (CDC) recommends that adults get at least 7 hours of sleep each night. They also estimate that one out of every three adults does not get enough sleep.
 
While both insomnia and sleep deprivation involve a lack of sleep, people with insomnia have difficulty sleeping even when they have plenty of time to sleep. People who are sleep deprived, on the other hand, do not have enough time set aside for sleep as a result of behavioral choices or daily obligations. Sleep deficiency can be caused by other sleep disorders or medical conditions. Sleep apnea, a breathing disorder that causes dozens of nightly awakenings, may impair both sleep duration and quality. Other medical or mental health issues, such as pain or a general anxiety disorder, can interfere with sleep quality and quantity.
 
Regardless of your situation, the first step to solving the issue and making sure you get enough sleep to rejuvenate your body and mind, safeguard your well-being, and function at your best is understanding the signs, causes, and effects of sleep deprivation.

Symptoms of a lack of sleep:

• During the day, you feel tired, irritable, and fatigued; you yawn frequently.

• Have trouble concentrating or remembering things.

• You are less interested in sex.

• Have had mood swings, such as feeling depressed, anxious, stressed, paranoid, or suicidal. It can make you moody and increase your chances of having conflicts with others.

• In the afternoon, you may feel drowsy or lethargic.

• Poor or risky decision-making

• A lack of energy. You may become less likely to engage in normal daily activities or exercise.

If you continue to work without enough sleep, you may experience more long-term and serious health issues. High blood pressure, diabetes, heart attack, heart failure, and stroke are some of the most serious potential consequences of chronic sleep deprivation. Other potential issues include obesity, depression, decreased immune system function, and decreased sexual drive.

Many people sleep poorly because they believe that sleep deprivation is normal. Rather than taking the necessary steps to sleep more, they drink caffeine or energy drinks, nap, or simply try to "power through" the day. These may help get through the day, but the cumulative effects of sleep deficiency will still take a toll both in the short- and long term.
 
So maintain a consistent sleep schedule, establish boundaries in your work and social life, establish a bedtime routine, and improve your sleep environment. If you suspect a medical cause for your lack of quality sleep, seek professional assistance. Make sleep a top priority!