If you’re much less fun to be around & you’re putting people off with your attitude, then you’re likely sleep deprived. This is true for people of all ages, including adolescents. An August

2015 study in Sleep Medicine reports that healthy adolescents who missed just one night of sleep showed significantly worsened depression, anger, anxiety, confusion, & fatigue when compared with nights of adequate sleep. Females were especially susceptible to these mood changes.

5. You approach risk differently.

A recent study found that men & women respond to risk differently when they are sleep deprived. One reason for this shift is that your prefrontal cortex is especially vulnerable to sleep loss, & risk-taking is located in that area of the brain. In a study, researchers found that sleep loss caused males to make riskier decisions than when they were well rested, while females did the opposite.

6. You’re more impulsive. 

When you’re tired, you’re more likely to act without thinking…because your ability to

think has been compromised. So you’re more likely to reach for that doughnut, make a callous remark, get into an argument, cut someone off on the highway, or buy that overpriced sweater.

7. Your memory is fuzzy.

It makes perfect sense: sleep deprivation makes it more difficult for you to think clearly & your attention is less sharp. So if you

experience memory problems associated with sleep lost, you haven’t completely lost your mind!

In a study of 50 young adults, participants were given memory & reasoning tasks before & after 24 hours of sleep deprivation. They found that sleep deprivation “strongly compromises memory” as well as “the ability to perform an intended action after a few minutes.”

8. Your emotions are out of control.

A University of California (UC), Berkeley, study reported that sleep deprivation can

make it more difficult to keep your emotions under control. So you may find yourself crying, laughing, getting angry, or anxiety-ridden at the drop of a hat. It appears this is true because lack of sleep is associated with a disconnect in an area of the brain that regulates emotions. According to one of the study’s authors, Matthew Walker, director of the UC Berkeley’s Sleep & Neuroimaging Lab, “It’s almost as though, without sleep, the brain had reverted back to more primitive patterns of activity, as it was unable to put emotional experiences into context & produce controlled, appropriate responses.”

9. You get sick more often.

One of the more common side effects of sleep deprivation is your

compromised immune system &, as a result, less ability to ward off infections. For example, a study of 153 adults looked at sleep habits for 14 days & the likelihood of developing a cold. Researchers found that participants who got less than 7 hours of sleep were nearly 3 times more likely to develop a cold than those who got 8 hours of sleep.

Sleep is essential for a properly functioning immune system because that’s the time it makes substances called cytokines, proteins that fight inflammation & disease-causing organisms. A recent study has shed light on this. While before it was believed cytokines were produced only by the immune system & were active there alone, now it’s clear cytokines are also present & active in the brain, where they interact with other factors that control sleep.

10. You nod off.

Nod-off sessions, also known as micro-sleep, are your brain’s way of

saying you are sleep deprived. It’s not unusual to nod off during a boring meeting or when you’re a passenger in a car or plane. But it’s quite another to do it frequently or when you’re behind the wheel of a car or operating dangerous equipment, when you place your life in danger. According to a study by the  Centers for Disease Control, 4.2% of adults said they had nodded off while driving within the last 30 days. Don’t let that be you!

What to do about sleep deprivation

Establish a schedule. Go to bed & get up the same time every day. Although there will be occasions when this schedule won’t be possible, stick to it as much as possible.

Relax before bedtime. If you thoughts won’t shut off or you find it

difficult to relax before bed, practice a routine that promotes relaxation, such as yoga, meditation, deep breathing, listening to soothing music, reading poetry, or taking a hot shower.

Take naps. According to the National Sleep Foundation, taking a short nap (20-30 minutes) improves alertness. It’s also the best length of time to help you feel refreshed when you get up & not interfere with your nighttime sleep. A nap is critical if you are drowsy when driving!

Turn off the electronics. The blue light glow from laptops, cell phones,

TVs, & tablets trick your brain into thinking its daytime & disrupts the production of the sleep hormone, melatonin. Wean yourself off of the gadgets & don’t even have them near you at night.

Limit or avoid alcohol. Although you may think having several drinks will help you sleep better, they actually can disturb sleep quality. Alcohol can cause you to wake up multiple times throughout the night & prevents you from getting REM & deep sleep that you need.

Examine your drug use. Certain prescription & nonprescription drugs can

cause sleep disturbances & cause you to be sleep deprived. Some of them include beta blockers, oral contraceptives, steroids, inhaled respiratory drugs, seizure medications, some antidepressants, pseudoephedrine, amphetamines, & caffeine.

Create a sleep-worthy environment. It’s difficult to get a good night’s sleep if you’re not comfortable. That

includes everything from a good mattress, pillow, & coverings, as well as temperature (keep your room cool), light (keep it dark), & smell. David Cloud, CEO of the National Sleep Foundation, noted that “Having a pleasant scent & a relaxing bedroom routine can contribute to a good night’s sleep.”

Eat light. A piece of fruit or a few whole grain crackers before bedtime can ward off hunger pangs. Large meals will cause your digestive system to be working into the night & disrupt your ability to sleep.

Avoid sleeping pills. These pharmaceutical wonders may have a negative

impact on sleep’s ability to consolidate memories. When you’re in a deep, slow wave sleep & REM sleep, your brain is actively converting short-term to long-term memory. Sleeping pills can disrupt these critical functions. In addition, sleeping pills are associated with a long list of side effects, including daytime drowsiness, constipation, diarrhea, dizziness, unusual dreams, problems with balance, headaches, etc.

  Check with your doctor. It’s possible your sleep deprivation is associated with a medical condition such as asthma, restless legs syndrome, gastroesophageal reflux disease (GERD), chronic pain, or sleep apnea. If so, you can work with your physician to correct the problem & your sleep issues as well!

You can win the battle against sleep deprivation by making some changes to

your lifestyle. Once you do, the rewards will be remarkable in terms of physical, emotional, mental, & spiritual health & wellness.

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This hits close to home for me as I rarely get more than 6-6 1/2 hours sleep per night & I never sleep thru the night without awakening once or twice. I’ve just learned to live with it, but maybe it isn’t so healthy. This is a difficult

one to fix. I don’t have weight issues so I’m happy about that, but I am tired a lot. Something else I need to work on…

I know this is a long post & I’d appreciate it if you’d let me know what you think of it by leaving a comment below.  Enjoy your day!