What is Sleeping ?

Every living human being sleeps. The question of what sleep is way more complex than we all can fathom. Though through the lens of research, it can be stated as a complex process that involves more than just closing one’s eyes and counting sheep. It can be defined as an active state of unconsciousness produced by the body in which the brain is relatively at rest and reacts mostly to internal stimuli.¹

Why do We Sleep?

The specific purpose of sleep has not been thoroughly understood. Several important theories have investigated the brain in an attempt to determine why humans sleep, including the Inactivity hypothesis, Energy conservation theory, Restoration theory, and Brain plasticity theory.¹

Although it´s biological purpose remains unknown, sleep influences practically every tissue and system in the body, including the brain, heart, and lungs, as well as metabolism, immunological function, mood, and disease resistance. According to research, prolonged sleep deprivation, or poor sleep quality, increases the risk of health problems such as high blood pressure, cardiovascular disease, diabetes, depression, and obesity.²

Sleep Deprivation

The experts reserve the term “sleep deprivation” for when someone spends a whole night without sleep or when they get very little sleep for one or two nights. Sleep insufficiency occurs when a person sleeps for a shorter period of time than their body requires to stay healthy, or when they sleep poorly due to sleep disruptions.³

Symptoms of Sleep Deprivation

Sleep deprivation and sleep insufficiency may result in several symptoms, including³:

1. Difficulty paying attention
2. Reduced alertness and slower reaction times.
3. Mood shifts, including irritation
4. Poor cognitive function and logical thinking
5. Depression.
6. Anxiety
7. Reduced sexual urge.
8. Poor judgment.
9. Brief daytime sleep episodes, known as microsleeps
10. Unplanned Naps
11. Lowered quality of life.
12. Decreased social activities owing to weariness

What can a Few Hours of Sleep do to You?

Microsleeps and fatigue

When a person is sleep-deprived or exhausted during the day, they may experience microsleeps. A microsleep occurs when you fall asleep unintentionally for a short amount of time, such as a few seconds. Microsleeps are extremely harmful if they occur while driving.

Mood changes

Lack of sleep increases the likelihood of anxiety and depression symptoms.
They may be in a foul mood, less interested in sex, and unable to make sound decisions.

Mental impairment

When a person does not get enough sleep, they become less attentive and have difficulty concentrating. Reaction speeds slow down, logical reasoning deteriorates, and the ability to do tasks such as reading complex texts and performing basic math suffers. These alterations emerge after just one night of inadequate sleep.

Health issues

Inadequate or poor sleep quality can contribute to a variety of health issues, including cardiac problems. Sleep deprivation may also induce inflammation and impair the immune system’s ability to combat infections. Short sleep is also associated with obesity, slowed metabolism, and death from any cause.

Car crashes and work blunders

Due to the mental impairment and microsleeps produced by sleep deprivation, people who are sleep deprived are more likely to be involved in car accidents and make mistakes at work.³

Sleep Quality vs. Quantity

Sleep quality and quantity are equally crucial.

Sleep quantity refers to how many hours a person sleeps, but sleep quality refers to how deep they sleep.

A good night’s sleep is made up of numerous sleep stages that the sleeper goes through multiple times. Each stage helps to repair cells and prepare the body and mind for the next day. To feel refreshed, a sleeper must spend enough time in each sleep stage and sleep deeply without waking up too frequently. Sleep disorders that disrupt sound sleep can result in performance deficiencies, emotional disturbances, and daily tiredness similar to those experienced after a brief sleep.

Monitoring one’s mood throughout the day is an easy technique to assess sleep quality. People who get enough sleep tend to feel refreshed and alert. In contrast, persons who do not get enough sleep may feel tired during the day, especially when they are less active.⁴

How Many Hours of Sleep do You Need?

Research indicates that most adults require a minimum of seven hours of sleep per day. Exact sleep requirements may vary from person to person, however the majority of people are thought to require amounts of sleep that fall between the recommended limits.⁴

Sleep patterns for newborns under 4 months vary greatly. Children’s sleep requirements vary according on their age. Sleep specialists believe naps appropriate for children under the age of seven.⁵

How Can You Address Sleep Deficiency?

Avoid consuming alcohol or eating too close to bedtime

If you’re hungry before bedtime, a light snack is your best option. Alcohol and food can interrupt sleep (particularly if consumed in excess). Also, avoid drinking too many beverages close to bedtime. This limits how often you feel the need to use the restroom during the night.

Set and adhere to a sleep schedule

Go to bed and get up at the same time every day, including weekends and vacations. Consistency can significantly improve the amount and quality of your sleep.

Physical activity can help

Staying active during the day, even just going for a walk, can help with the quality of your sleep.

Do not rely on sleep drugs

Long-term use of sleeping tablets and other drugs, including those available over the counter, might disrupt your sleep. Only the sleep-related medications prescribed by your healthcare professional should be used on a regular basis, and they should be taken exactly as directed.

Make time for sleeping

Choose a bedtime that permits you to obtain the necessary amount of sleep for your age.

Achieving and maintaining a healthy weight

Your weight can have an impact on how you sleep. Obesity is one example of this, as it increases your risk of developing obstructive sleep apnea.

Establish a bedtime routine

Performing these tasks can “train” your brain to anticipate sleep. Your brain will finally comply with such programming.

Don’t go to bed until you’re sleepy

If it’s nighttime and you’re not tired, consider doing something that will help you wind down and relax (particularly activities from your bedtime ritual, such as reading).

Use your bedroom for private activities

That typically includes sleeping and closeness or sex. Your brain uses that sense of place in subtle ways that can affect how you sleep.

Avoid strong lights and devices (particularly before bedtime)

Light from them too close to bedtime can interfere with your body’s natural sleep-wake cycle.³

References

1. Brinkman JE, Reddy V, Sharma S. Physiology of Sleep. [Updated 2023 Apr 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482512/
2. “Brain Basics: Understanding Sleep.” National Institute of Neurological Disorders and Stroke, www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep.
3. Summer, Jay Vera, and Jay Vera Summer. “Sleep Deprivation: Symptoms, Treatment, & Effects.” Sleep Foundation, 12 Mar. 2024, www.sleepfoundation.org/sleep-deprivation.
4. Pacheco, Danielle, and Danielle Pacheco. “Is 6 Hours of Sleep Enough?” Sleep Foundation, 14 Nov. 2023, www.sleepfoundation.org/sleep-faqs/is-6-hours-of-sleep-enough.
5. “How Much Sleep Is Enough? | NHLBI, NIH.” NHLBI, NIH, 24 Mar. 2022, www.nhlbi.nih.gov/health/sleep/how-much-sleep.