Long-Term and Short-Term Deprivation: Why It’s Important to Know the Difference 

Understand the differences between short-term and long-term sleep deprivation, their impacts, and effective strategies to improve your sleep health.

WEB-1003 – Long-Term and Short-Term Sleep Deprivation Why It’s Important to Know the Difference

We all know that sleep is a basic human need, but there are still so many of us out there who struggle with sleep deprivation. According to reports, 1 in 3 adults in the United States do not get enough rest to function every day. That is a staggering number and one that we can’t ignore. However, if we compare the short-term and long-term impacts of sleep deprivation, it’s clear that it is crucial for us to know which type we’re dealing with. 
 
In this article, we’ll uncover the differences between short-term and long-term sleep deprivation to help you understand what you might be experiencing. We’ll also examine what you need to know in order to help yourself overcome the effects of this condition. Let’s begin with short-term sleep deprivation and what it is characterized by.  

What is Short-Term Sleep Deprivation? 

Short-term sleep deprivation is exactly what it sounds like: shorter time periods, such as a few days, where you might struggle with a lack of sleep. In most cases, it is defined as one to several nights where stress, work deadlines, travel, or social events might have led you to get less rest overnight. For example, you might have traveled over the weekend to a work conference, and the time change messed with your schedule, and you lost a few hours. 
 
Another example is that you went on vacation, and you were up late at night hanging out with friends, so you lost sleep. There are so many reasons why you might struggle with short-term sleep deprivation. However, regardless of the reasons you lost sleep, you likely will struggle with the same symptoms. Some of the common symptoms you’ll experience include: 

Unfortunately, some of the other short-term impacts you might face include decreased glucose tolerance and increased blood pressure, as your body has to work harder than it did before because of a lack of sleep. In the short term, you can expect to feel sluggish and not perform as well as you would have otherwise. Yet, with long-term sleep deprivation, you’re putting your health at more of a risk. 

What is Long-Term Sleep Deprivation? 

Short-term sleep deprivation and long-term sleep deprivation might appear exactly the same, but the truth is there are some key differences. You’ll likely encounter the same sort of symptoms, but with long-term sleep deprivation, this indicates at least two to three weeks or longer of poor sleep or less sleep every night.  
 
There are similar impacts—like cognitive impairment or fatigue—but there are also more worrying concerns if you continue to struggle with sleep deprivation in the long term. For instance, you might produce more oxidative stress in your hippocampus, which is the part of the brain responsible for memory and learning. So, if you’ve ever tried to study for a final exam while losing sleep most of the semester, it’s no wonder you struggled to remember your material. 
 
In the most severe cases of sleep deprivation, you can even lose body weight and have to spend more energy to go about your ordinary daily routine. From inflammation and stress within the brain to the impact that this has on your body, you can only imagine how much worse long-term sleep deprivation is unless you’ve experienced it.  
 
In other words, the longer you go without sleep, the worse your ability to maintain homeostasis and stay healthy becomes. Each day that you continue to get worse sleep is another layer of stress your body faces while you struggle with chronic fatigue, mood disturbances, and impaired memory.  
 
Unfortunately, some of these impacts are not reversible. We’ve even explored how sleep deprivation can cause other chronic conditions like heart disease, diabetes, obesity, and related mental health issues. Now you see why it is so important to know the difference between short-term and long-term sleep deprivation!  

How to Manage and Even Prevent the Effects of Long-Term Sleep Deprivation 

We don’t want to face any of the negative impacts of sleep deprivation, but we certainly need to do our best to stop ourselves from suffering from long-term sleep challenges. By taking steps now, we can help ourselves avoid issues like accidents, reduced performance, and even more severe problems. Here are some of the best ways to handle sleep deprivation so that you can limit its adverse effects: 

  • Take Power Naps: If you have increased sleep debt, it’s important that you take steps to recover your sleep as much as possible. Studies have shown the importance of naps in helping you protect the brain from future longer sleep loss issues you may struggle with.  

  • Practice Good Sleep Hygiene: One of the most common causes of sleep disorders is poor sleep hygiene. So, take steps to avoid poor rest. That means creating a nighttime routine to unwind, protecting your sleep environment, and living a healthy lifestyle.  

  • Seek Medical Help: If you have tried absolutely everything you can think of, it might be time to seek support from your primary care provider—especially if you have another sleep disorder, like sleep apnea. They can guide you on the best methods to overcome sleep deprivation so you can enjoy better rest.  

  • Manage Your Stress: Because stress is such a huge factor when it comes to our ability to rest, protect your mental health and manage your stress levels. Practice meditation and mindfulness, or even do some yoga if you feel tense. This can all help you relax, unwind, and prepare for rest without the stress.  

How Will You Encourage Better Rest and Fight Sleep Deprivation? 

Sleep deprivation is a serious issue, but when you’re fighting it long-term, you have to take steps to protect yourself. With all of the amplified challenges of long-term sleep loss, it’s so important for us to know what type of deprivation we have. We hope that this article helped you identify what you’re currently experiencing. What steps will you take to protect your rest and reduce the impact of sleep deprivation in your life?  

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Written by

Marie Soukup

Marie Soukup is a seasoned copywriter, editor, and Integrative Nutrition Health Coach with a certificate from the Institute of Integrative Nutrition (IIN). With years of experience working with brands across diverse industries, Marie is passionate about holistic health and crafting compelling content.

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