Your Body Almanac

Ongoing sleep loss

Night feeds, early alarms or a busy mind, and never quite enough sleep.

Adults need seven or more hours of sleep a night, and many regularly get less. A few short nights leave you foggy and short-tempered. Months of it are linked to weight gain, high blood pressure, weaker immunity and a higher risk of accidents.

01

Slower thinking and more mistakes

Sleep loss affects attention, memory, reaction time and decision-making, often more than you notice yourself. Drowsy driving is one of the most dangerous effects.

SourcesSleep Deprivation and Deficiency (NIH National Heart, Lung, and Blood Institute)Drowsy Driving: Avoid Falling Asleep Behind the Wheel (NHTSA)
Keep a consistent sleep scheduleDailyGo to bed and get up at the same times every day, weekends included, and aim for at least 7 hours. Set a caffeine cutoffDailyStop coffee, tea, soda and energy drinks by early afternoon, because caffeine's effects can last up to 8 hours.
02

Mood, patience and stress

Short sleep makes you more irritable and less able to handle stress, and is linked to anxiety and depression. Emotions run closer to the surface.

SourcesSleep Deprivation (Cleveland Clinic)National Maternal Mental Health Hotline (HRSA)
Practice slow breathingDailyTake five minutes to breathe slowly and deeply, such as box breathing with a count of four for each step. Make time for peopleWeeklyReach out to friends, family or neighbors each week, and build in regular shared activities. Spend time outdoorsDailyGet 20 to 30 minutes in a park, yard or green space most days, walking or just sitting.
03

Cravings and weight gain

Sleep loss shifts the hormones that control hunger, so you feel hungrier and crave sugary, starchy food. Over time, short sleep is linked to weight gain and type 2 diabetes.

SourcesSleep Deprivation and Deficiency — How Sleep Affects Your Health (NIH National Heart, Lung, and Blood Institute)
Include protein at each mealDailySpread your protein across breakfast, lunch and dinner instead of saving it all for one meal. Hit a daily fiber targetDailyWork up to 25–35 grams of fiber a day from whole grains, beans, fruit, vegetables, nuts and seeds. Limit sugary drinksDailySwap soda, sweet tea, energy drinks and juice drinks for water, sparkling water or unsweetened tea and coffee.
04

Long-term strain on heart and immunity

Ongoing short sleep is linked to high blood pressure, heart disease and getting sick more often. Protecting sleep where you can, and keeping up with checkups, matters most during long stretches you cannot avoid.

SourcesAbout Sleep (CDC)Sleep Deprivation and Deficiency — How Sleep Affects Your Health (NIH National Heart, Lung, and Blood Institute)
Keep a consistent sleep scheduleDailyGo to bed and get up at the same times every day, weekends included, and aim for at least 7 hours. Set a screen curfewDailyTurn off phones, laptops and TV at least 30 minutes before bed, and longer if you can. Check your blood pressureYearlyGet your blood pressure checked at least yearly from age 40, or sooner if you are at higher risk.

When to see a professional

Talk to a doctor if you cannot sleep even when you have the chance, snore loudly or stop breathing at night, fall asleep during the day without meaning to, or feel low or hopeless for more than two weeks. New parents who feel this way can ask their own doctor or their baby's doctor, or call or text the National Maternal Mental Health Hotline at 1-833-852-6262, free and open 24/7. In a crisis, call or text 988.