Sleep deprivation, what it does and what you can do to help

Natalie Louise Burrows, Nutritionist and Clinic Director at Integral Wellness

You sleep for a third of your life - or at least you should. The recommendation of 7-9 hours of sleep per night is widely known, with studies showing a lack of sleep can seriously impact our health and day-to-day life. Yet, sleep is often the first thing we sacrifice when life gets busy. Whether it’s late-night work, social events, or simply scrolling on our phones, we often underestimate the true cost of missing out on quality rest. With 1 in 5 people in the UK not getting enough sleep and the average hours of Zzzz’s in the US at under 6, is the lack of this subconscious activity the answer to our health issues? What exactly happens when we don’t get enough sleep, and what can we do to fix it?

How does sleep deprivation affect your body and brain?

Sleep is more than just rest - it’s a vital process for healing, memory consolidation, and maintaining metabolic health. When we don’t get enough of it, our bodies and minds suffer in multiple ways.

● Cognitive decline - Even just one night of poor sleep can affect concentration, problem-solving, and memory. Chronic sleep deprivation has been linked to an increased risk of dementia and Alzheimer’s.

● Weakened immune system - Sleep is crucial for immune function. Without it, the body struggles to fight infections, making you more susceptible to illnesses.

● Increased risk of heart disease - Poor sleep contributes to high blood pressure, inflammation, and an increased risk of heart attacks and strokes.

● Mental health challenges - Sleep deprivation is closely linked to anxiety and depression. Lack of sleep can exacerbate stress levels, making it harder to regulate emotions and cope with daily challenges.

● Impaired metabolism - Sleep plays a key role in regulating appetite hormones. When you don’t sleep enough, your body produces more ghrelin (the hunger hormone) and less leptin (the hormone that signals fullness), increasing cravings and the likelihood of overeating by as much as 380 calories. That may not be a lot for one day, but over the course of a week, it’s more than a day's recommended calories for most people. The extra consumption is shown to be more from starchy carbohydrates than healthier proteins and fats, too.

So, if we know that lack of sleep can influence our health, how do we start tackling what contributes to sleep deprivation?

What are the biggest causes of sleep deprivation?

Many factors contribute to poor sleep, and identifying the root cause is the first step in improving your sleep quality. Stress and anxiety are major culprits, as racing thoughts and high cortisol levels can make it difficult to relax and fall asleep. The sleep hormone melatonin and the stress hormone cortisol can’t be present at the same time, and as cortisol is the ‘lifesaving hormone,' it will always win!

Another common issue is excessive screen time before bed - blue light from phones, tablets, and TVs suppresses melatonin and increases dopamine and alertness. Everyone’s tolerance to blue light will be different, and how much you’re exposed during the day, evening, and just before bed will disrupt sleep differently - however, something important to consider: if you can be on your phone right up until bedtime and then fall asleep straight away, this might be because you’re flat-out exhausted, which is worth addressing too.

Additionally, dietary choices play a role; while caffeine is an obvious stimulant, alcohol also negatively impacts sleep quality by interfering with deep sleep stages. And finally, two I believe are most underrated: an inconsistent sleep schedule that throws off your body’s internal clock and a poor sleep environment. 

How can you improve your sleep quality?

The good news is that small lifestyle changes can make a big difference in improving sleep quality. Here are some of our top practical strategies to help you improve your sleep:

1. Establish a consistent sleep schedule - The body loves rhythm and routine, demonstrated by how much you do on auto-pilot each day. Aim to go to bed and wake up at the same time every day - even on weekends. I know that can feel crazy, as it’s usually your day to lay in, but consistency really helps regulate your internal clock, making it easier to fall asleep and wake up naturally. You’ll feel better for it!
2. Create a relaxing bedtime routine - Engage in calming activities before bed, such as reading, stretching, taking an Epsom salt bath, or deep breathing. Avoid stimulating activities like checking emails or scrolling social media. And on that subject...
3. Take a great magnesium supplement: Tonic Rest & Recover. This unique 4-in-1 formula combines hydration, adaptogens, minerals, and plants to support your overall well-being. Each serving includes 300mg of elemental magnesium, 100mg of KSM-66 Ashwagandha—the most researched form of this adaptogen—and 500mg of Lemon Balm. Tonic Rest & Recover not only optimises absorption but also helps you relax and unwind, promoting better sleep and recovery.
4. Limit screen time before bed - Try to turn off electronic devices at least an hour before bedtime. If you must use screens, consider using blue light filters or wearing blue-light-blocking glasses. Having orange and red lights around the home (I love Himalayan salt lamps) in the evening can promote relaxation and signal to the brain it’s time to wind down. Blue light does the opposite, increasing alertness and dopamine.
5. Optimise your sleep environment - Ensure your bedroom is dark, quiet, and, very importantly, cool (get those windows open!). Invest in a comfortable mattress, pillows, and sheets, and consider blackout curtains and an eye mask if you find light distracting. I can personally sleep with light, but an eye mask helps shut my brain off; binaural beats and specific noises can also support sleep and calm a chatty brain. The app Endel or specific sleep podcast stories are worth trying (on aeroplane mode, of course).
6. Be mindful of what you eat and drink - Avoid caffeine in the afternoon and evening, and limit alcohol intake (it increases body temperature and heart rate which are conducive to a peaceful rest). Try to leave a 3-hour gap between your final food and sleep. If you need something before bed, a few almonds (literally 6-8), chamomile tea, or a cacao and bone broth hot chocolate (click here for a recipe) can help due to their sleep-promoting nutrients, magnesium, and tryptophan.
7. Get natural light during the day - Exposure to sunlight helps regulate your circadian rhythm, making it easier to fall asleep at night. Try to spend time outside in the morning, as soon as you wake up, and again at sundown. Before artificial lights, we would rise and fall with the sun, so don’t forget how powerful it is.
8. Exercise regularly - Physical activity improves sleep quality, but try to avoid intense workouts close to bedtime, as they may be too stimulating. Make your workout routine suit your schedule, including your sleep schedule.

Sleep deprivation is more than just feeling tired - it affects every aspect of our health. Understanding the impact of poor sleep and taking proactive steps to improve our sleep habits can boost energy levels, protect long-term health, and improve overall well-being. Prioritising sleep isn’t a luxury - it’s a necessity for a healthier, happier life. Sweet dreams!

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Natalie Louise Burrows is a registered nutritional therapist (BANT, CNHC) and clinic director at Integral Wellness, a nutrition and health clinic specializing in cardio-metabolic health. Along with her clinic team of nutritionists, they help men and women regain their energy, control their cravings, and avoid and reverse type 2 diabetes. They also address health conditions such as high blood pressure, high cholesterol, insulin resistance, fatty liver, heart disease, and weight challenges. Click here to book a free call and find out how you can achieve your health goals.