Health Science Reviews

By Audrey Kelly Nyoni

Imagine this: It’s 3 AM, and you’re still scrolling through social media, cramming for tomorrow’s exam, or maybe juggling both. Sound familiar? You’re not alone. Sleep deprivation is a widespread phenomenon that’s quietly disrupting mental performances of millions of people. Approximately 60% of college students reported moderate to severe sleep deprivation, according to a study published by National Institutes of health (NIH), which is quite alarming. Lately, it seems like “I’ll sleep when I’m dead” is a badge of honor, but the truth may be that every hour of missed sleep disrupts your brain function, impairing your cognitive abilities.

What Scientists Really Wanted to Know About Your Sleepy Brain

In this study, William D.S. Killgore from the University of Arizona set out to answer a crucial question:  How does sleep deprivation affect our cognitive abilities?

While it’s well-known that not getting enough sleep slows down our response times, alertness, attention and vigilance, there’s still a lot of debate about how it impacts more complex thinking.

Method: How to Study a Sleep-Deprived Brain

Instead of conducting a single experiment, William D.S. Killgore conducted an extensive review of existing research, analyzing over 50 studies that examined sleep deprivation’s effects on various cognitive areas. He reviewed studies that used various cognitive tests to examine both total sleep deprivation (staying awake for 24+ hours) and partial sleep deprivation. By doing this, he was able to build a comprehensive overview on the possible effects of sleep deprivation on cognition.

Results:

Your Brain is Playing Favorites – it was discovered that not all cognitive functions suffer equally from a lack of sleep. Without sufficient sleep, your reaction times and attentional lapses are mostly affected. They become slower, longer and more frequent, respectively. Generally, your behavior can be occasionally inconsistent. It’s quite like a company in crisis where basic operations shut down first while the critical systems try to keep everything afloat. 

The Recipe for Bad Decisions – Sleep deprivation may turn you into an emotional wreck. It messes with your ability to integrate emotions and reasoning when making decisions, leading to impulsive choices, such as sending that embarrassing 3 AM text you’ll regret in the morning.

What Happens to Your Memory – Cutting down on sleep may take a toll on your mental performance; from memory and attention to judgment and decision-making. Your brain relies on sleep to process and consolidate memories, so skipping it is like trying to run a computer without saving your files.

The Real-World Impact: Why This Actually Matters

It’s important to address the feasible cognitive decline caused by constant sleep deprivation for safety and productivity, especially in critical jobs like surgeons making life-or-death decisions, pilots flying planes, and drivers on busy highways. On a personal level, it potentially impacts your relationships, academic performance, or financial choices.

So, what’s the takeaway message? Prioritize getting enough sleep. Try to aim for a minimum of 6 hours each night. If you struggle to fall asleep naturally, seek medical intervention. Good sleep is essential for rejuvenation and overall well-being. It supports vital bodily functions, including tissue repair, immune system health, heart health, and hormone regulation. By missing out on sleep, you’re not just compromising tomorrow; you’re depriving your future self of valuable mental capacity.

Make a commitment to take care of your mind every night. Switch off your screens, dim the lights, and allow your brain the opportunity to recharge. A refreshed, clear-headed version of yourself is just a good night’s sleep away!

LIMITATIONS TO CONSIDER:

This study was a review, not a new experiment. Therefore, it relied on the quality of existing research, which may not be accurate or reliable.

Majority of the studies focused on young, healthy adults, which then excludes groups like older adults or people with underlying health conditions- who may respond differently to sleep loss.

Some of the studies reviewed were more focused on acute sleep deprivation (24-48 hours), but did not investigate long-term cognitive effects of ongoing sleep restriction such as getting less than 5 hours of sleep per night for weeks, which is much more relevant today.

References: 

Killgore, W. D. S. (2010). Effects of sleep deprivation on cognition. In Progress in Brain Research (Vol. 185, pp. 105-129). Elsevier.

Rubin, A., Mangal, R., Stead, T. S., Walker, J., & Ganti, L. (2023). The extent of sleep deprivation and daytime sleepiness in young adults. Health psychology research., 11, 74555. https://doi.org/10.52965/001c.74555

Wamsley, E. J., & Stickgold, R. (2011). Memory, Sleep and Dreaming: Experiencing Consolidation. Sleep medicine clinics, 6(1), 97–108. https://doi.org/10.1016/j.jsmc.2010.12.008