Sleep deprivation: impact on body and mind

Sleep deprivation occurs when you do not get enough sleep for an extended period of time. How much sleep a person needs depends on the individual. However, most adults need seven to nine hours a night to recuperate properly. If you regularly sleep significantly less than that, over time you build up a sleep deficit. It’s not just how long you sleep for that counts: the quality of sleep also plays an important role. Waking up frequently during the night, restless sleep or trouble falling asleep can also lead to sleep deprivation. Lying awake for hours at night, even though you desperately want to sleep, can be particularly stressful.

Failing to get a good night’s sleep over an extended period can have consequences for your physical and mental health. So if this applies to you, talk to your doctor.

Difference between sleep deprivation and sleeping disorders

Sleep deprivation and sleeping disorders are not the same thing. Sleep deprivation means simply not getting enough sleep. This is often due to external factors such as work demands or personal lifestyle. Sleeping disorders, on the other hand, are not just influenced by external factors.

Sleep disorders are medically recognised diagnoses. Sleep disorders last for at least a month and occur on at least three nights a week. If the symptoms persist for more than three months, this is referred to as a chronic sleep disorder. Typical sleeping disorders include difficulty falling or staying asleep.  Consult a doctor if you are unable to rest at night for extended periods. 

Sleep deprivation isn’t just tiredness. It affects body and mind in equal measure and manifests itself in different ways. Among the symptoms that indicate a lack of sleep are:

• Drowsiness and tiredness on waking
• Leaden tiredness that lasts the whole day
• Irritability and severe mood fluctuations
• Difficulties with concentration and performance
• Listlessness
• Increased feeling of hunger or huge appetite
• Enhanced sensitivity to pain
• Headache or migraine

The complaints associated with a sleep deficit develop in phases and increase steadily. A fortnight with just six hours of sleep a night has a similar impact on performance as two nights without sleep. Many sufferers don’t realise how much sleep deprivation is already affecting them.

How well Switzerland sleeps

Sleep problems are widespread: according to a representative online survey conducted by Helsana in 2026 encompassing 1000 individuals aged 18 and over, 35% of those surveyed are unsatisfied with their sleep quality. This figure rises to almost one in two for people not in employment.It’s not just how long you sleep for that counts. Regularly waking up not feeling rested or frequently lying awake at night often leads to a reduced quality of sleep.Many people also get relatively little sleep: 29% sleep for less than six hours on weekdays, and almost two-thirds sleep for less than seven hours. However, most adults need about seven to nine hours of sleep per night. If you don’t get enough sleep on a long-term basis, your body and brain have less time to recover.

Stress, sleep and mental health are intertwined. Ongoing pressures at work, in particular, can negatively impact sleep and lead to a vicious circle of stress and sleep problems. For many, exercise, set routines and mindful relaxation are part of their personal toolkit for a better night’s sleep.

How common are sleep problems?

Restful sleep is not a given. Many people don’t sleep as well as they should. 

There is rarely a single cause for sleep deprivation. It is usually the interaction of multiple factors that shorten sleep or impair sleep quality. Here’s an overview of the most common triggers:

Work situation

Shift work or night work disrupts your natural sleep-wake cycle. The body only adapts slowly to changing schedules, so it accrues a sustained sleep deficit. High levels of pressure or being overloaded at work can also make it harder to switch off in the evening.
 

Mental strain and stress

Stress and sleep deprivation are closely linked and mutually reinforcing. People who are overworked or burnt out can find that their mind won’t stop racing at night. Anxiety and depression also rob many sufferers of sleep.
 

Challenging life situations

Stressful and dramatic events have an impact on sleep. Crying babies, break-ups, the death of a loved one and major changes upset our inner balance. It doesn’t even have to be a negative change. Nervousness and anticipation – before a wedding, for example – can also impact sleep quality.

Environmental conditions

Factors such as noise, light and temperature have a significant influence on sleep quality. Even night-time noise of 40 decibels or more can disrupt sleep, according to the Swiss Federal Office for the Environment (FOEN).

An unhealthy lifestyle

Alcohol, cigarettes and fatty foods in the evening put strain on the body and disrupt sleep. Caffeinated drinks, especially in the afternoon, can also make it difficult to fall asleep. A lack of exercise during the day exacerbates the problem, as does excessive mobile phone use.

Hormonal changes

Women are more often affected by sleep deprivation than men at certain stages of their lives. When on their period, some women experience hormonal fluctuations that disrupt their sleeping patterns and lead to restless nights. 

Sleep deprivation is particularly pronounced in the menopause. During perimenopause, the progesterone level falls first, followed by the oestrogen level. Progesterone has a calming effect and promotes sleep, so a lack of progesterone often makes it difficult to get a good night’s sleep. Falling oestrogen levels shorten the deep sleep phase and promote night sweats and hot flushes.

We need sleep to stay healthy. At night, the body regulates key processes. It renews cells, processes impressions and balances hormones and metabolism. The brain also works at full speed at night. With persistent sleep deprivation, this finely tuned system goes out of sync. The body produces fewer regenerating hormones and, at the same time, there are more stress hormones circulating in the blood.

The body can easily make up for a restless night here or there. The long-term consequences of long-term sleep deprivation, on the other hand, are serious. The risk of many illnesses increases as the sleep deficit continues. Typical symptoms of chronic sleep deprivation include:

Weight gain

A lack of sleep means your body doesn’t produce enough leptin. This hormone inhibits hunger and helps you burn calories. In its waking state, the body instead produces more ghrelin, a hormone that increases appetite. We start to crave sweet and fatty foods despite the fact that the body has enough energy.

Diabetes and sugar metabolism

One potential effect of sleep deprivation is increased blood sugar levels. Studies have shown this effect can kick in after just one week with less than five hours of sleep. The levels then sometimes reach those seen in people with diabetes.

High blood pressure

In healthy people, blood pressure drops by 10 to 20% at night. But a lack of sleep causes your body to release more stress hormones, which raises your blood pressure.

Cardiovascular issues

A persistent lack of sleep permanently increases the risk of cardiovascular disease. An 11-year Norwegian study with 54,000 participants confirms this correlation. Researchers suspect that the increase in stress hormones is the cause.

Concentration and memory impairment

When we sleep, our brains process impressions and store new information. Without this sleep we find it harder to concentrate, think clearly and remember things.

Migraines and headaches

Our sleep-wake cycle has a major influence on migraines and headaches. If the body does not cycle through all the sleep stages, the brain is less able to process pain stimuli. A team from the University of Berkeley, California discovered how sleep deprivation exacerbates the perception of pain. The regions of the brain responsible for this function are particularly active in sleep-deprived people.

Psychological consequences of sleep deprivation

Sleep and mental health are closely linked. During the night, your brain processes emotions and impressions from the day. In the case of sleep deprivation, you miss out on this processing. Stimuli and feelings build up and overwhelm the nervous system. Often it takes just one sleepless night to reduce an overall positive mood and increase irritability.

Persistent sleep deprivation increases the risk of depression. Studies show this correlation across different age groups. Chronic sleep deprivation is also associated with a measurable increase in anxiety. At the same time, there is a reciprocal effect: mental illnesses and the medication used to treat them often disrupt sleep. 

If you have trouble sleeping for weeks and notice changes in your mood, it’s best to discuss this with a professional as soon as possible. A diagnosis will help to break the cycle of insomnia and mental strain early on.

For recurring sleep problems, specialists generally use cognitive behaviour therapy. This psychotherapeutic treatment helps the patient to recognise and gradually change unfavourable patterns of thought and behaviour. It is considered the most effective way to remedy sleep deprivation and often produces results after just a few sessions. Sleep remedies should only be used for short periods, as they do not rectify the cause. So the basis of every treatment remains sleep hygiene – in other words, the habits and framework conditions that you create yourself.

Tip: if you’re not getting enough sleep, treat yourself to a break during the day. A short midday nap helps relieve acute tiredness caused by insufficient sleep. Five to 15 minutes is enough. Set an alarm for your “power nap” so that it doesn’t disrupt your nightly sleep rhythm.

Sleep deprivation is part of everyday life for many families. Newborns need food every two to three hours, often at night. Mothers are particularly affected by baby-related sleep deprivation. Studies show it takes parents up to six years after the birth to recover their sleep.

During this demanding period of infancy, it is worth accepting help that promotes sleep. Possible methods include:

• Sleeping in shifts: if the baby is no longer breastfeeding, split up night duties.
• Sleeping during the day: take advantage of your child’s sleeping times for a short nap. Get family or friends to help so you can recharge your batteries during the day.
• Fixed routines: a clear daily routine also helps young children to calm down more quickly in the evening.

A few adjustments to your daily routine can bring noticeable improvement to your sleep quality. The following tips will help you build healthy sleeping habits and prevent sleep deprivation:

• Get a daily dose of fresh air and light: sunlight suppresses the release of melatonin and makes you more alert during the day. At the same time, regular exercise in your day-to-day life supports a healthy sleep-wake cycle. A walk in the fresh air combines both and helps you fall asleep in the evening.
• Breathing exercises as a bedtime ritual: take long, deep breaths to relax your body before you go to sleep. Make a habit of relaxing for a few minutes in the evening using a breathing technique.
• Avoid light at night: bright rays of light slow the release of melatonin and disrupt sleep. Avoid bright lights when you go to the toilet at night. Also, don’t look at the clock if you wake up during the night – this creates additional stress.
• Home remedies: simple rituals and soothing warmth often help with sleep deprivation. A cup of herbal tea, a warm bath or a hot water bottle in bed gently prepares the body for the night.
• Herbal supplements: for persistent sleep deprivation, some sufferers use plant-based remedies such as valerian, hops or lavender. Talk to your doctor before using these remedies – especially if you are already taking other medications.

You can find more useful sleep tips in our blog post.

Everyone reacts differently to changes in sleeping habits. Try out different approaches and see what works for you. 

Sleep deprivation has many negative effects on our mind and body. The good news is that you can actively promote restful sleep. Just a few changes to your evening routine or sleeping environment can make a difference. Take the time to find the habits that suit you. Your health will thank you for it!