Sleep deprivation: the silent epidemic

More and more of us are struggling to sleep, but what can you do about it?

By now, we all know that sleep is key to our physical and mental wellbeing. Yet despite this, many of us aren’t getting the sleep we need. In fact, research suggests that sleep deprivation in the UK may be worse than ever.

But what’s causing this epidemic of sleep deprivation, and what can you do to improve your sleep and support your health in the long run? Let’s take a look.

UK sleep deprivation in numbers

Mental Health UK says that, while the National Sleep Foundation recommends adults get 7-9 hours of sleep per night, almost one in five people aren’t getting enough.

What’s more, 66% of adolescents said poor sleep is negatively impacting their mental health, while women, Black, Asian, other ethnic minority adults, and LGBT+ adults are all disproportionately likely to experience poor sleep, likely due to social inequality.

When it comes to the reasons for sleep deprivation, 25% say money worries are impacting their sleep, while 37% of adults cite work as the main perpetrator.

What causes sleep deprivation?

Everyone suffers from a restless night now and then, but when the problems become frequent, it can lead to sleep deprivation or insomnia. Some of the most common reasons for sleep deprivation include:

• Life events: Periods of change or large events can create stress, making it difficult to relax when it comes to bedtime. You may feel distracted, stressed, or overwhelmed.
• Anxiety: Sleep problems are a common symptom of many mental health concerns, including anxiety and depression.
• Lifestyle: Poor habits around sleep and health can make it difficult to fall or stay asleep, including not having a regular schedule, poor diet, alcohol, excessive scream time, or not making time to unwind in the evening.
• Environment: If your sleep space isn’t up to scratch, it can be difficult to feel fully relaxed. Noise, lights, air pollution, or uncomfortable bedding can all contribute to poor sleep.

Taking steps to improve each of these factors could help to reduce your sleepless symptoms, allowing you to get the rest you need.

The impact of sleep deprivation

Poor sleep impacts your physical and mental health, and not getting enough high quality sleep can lower your energy levels and mood, impacting your relationships, immune system, work, and social life.

Some of the most common symptoms of chronic sleep deprivation include poor focus and memory problems, reduced willpower, more likely to suffer colds and infections, and a reduced ability to manage stress.

When it comes to anxiety and depression, sleep problems can create a vicious cycle. Poor sleep leads to anxiety/depression, which can further impact sleep, which can worsen your mental health.

Improving your sleep

When your sleep and mental health suffer, seek out support from family, friends, and your GP or a mental health professional. There are also simple lifestyle changes you can make to try and promote a better sleep pattern. These include:

• A regular schedule: Going to bed and waking up at roughly the same time every night, including weekends, can train your brain when it’s time to wind down and when it’s time to be energised.
• A relaxing sleep environment: Your brain takes cues from your environment, so make sure your bedroom is cool, dark, and inviting. It should be free from screens and harsh lights.
• Work curfew: Don’t take work home with you. If you work remotely, give yourself a cut off period when you will no longer answer emails or check for updates.
• Exercise: Even gentle exercise can have a positive impact on your energy levels, particularly in the morning. Avoid exercising late at night as this can make it harder to sleep.
• Dietary changes: Certain substances, like coffee and alcohol, can impact the quality of your sleep if ingested too close to bedtime. Don’t eat too late, and enjoy a healthy, balanced diet.
• Wind down: Give yourself at least an hour in the evening to relax, away from screens and responsibilities. Reading, stretching, or a hot bath can all help you unwind.

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