How is sleep deprivation effecting your burnout?


Everyone has those seasons where they don’t get enough sleep. Sometimes they are short term, like a sick child or they could be a longer term season like raising a new-born baby.

These times can be super tough on our bodies! We try to manage through them as best as we but what is actually happening to our bodies when we don’t get enough sleep?

Before we can look into sleep deprivation and the effect it has on the body, we need to establish how much sleep we actually need. According to the national sleep foundation ‘s guidelines an adult should be sleeping 7-9 hours a night. Keep in mind we are unique, and this may differ slightly from person to person.

what happens when we have less than 7 hours sleep?

Dr Michael Breus PHD from the says that we can expect to feel rundown and sluggish after not getting enough sleep for even one night.

He shares his symptoms of long term sleep deprivation below:

  1. Higher chance of being affected by type 2 diabetes;
  2. Increased heart disease and risk of a heart attack;
  3.  Compromised immune system.

With 35% of Americans not sleeping well according to the Sleep health podcast. What can be done to improve our sleep?

Dr Ellen Lee from the university of California says that with persistence and patience cognitive behavioural therapy can show positive results. She also adds that sleep hygiene is key.

Dr Lee suggests looking into the following to improve your sleep:

  • Avoid caffeine, exercise, nicotine and alcohol before sleep.
  • Regular exercise can encourage quality sleep and is encouraged (avoid an hour or two before bed).
  • Create a regular routine for meals and bedtime.
  • Plan for enough sleep, prioritise it.
  • Avoid screen time before bed
  • Create a dark, cool environment in your bedroom.
  • Only use bed for sleeping avoid, working or eating in bed.
  • Enjoy time in the outdoors.
  • Focus on creating meaningful social interactions.

How is sleep deprivation affecting your burnout?

There are many similarities to the symptoms of burnout and sleep deprivation.

Feeling exhausted,

Difficulty to focus,

Poor immune system,

Depression and anxiety,

Physical symptoms like chronic pain and headaches.

Could sleep be the number 1 factor in recovering from burnout?

Dr Rafael Pelayo from Stanford University says we need to look at all these factors when establishing a good sleep routine.

  • How long we sleep?
  • Quality of sleep?
  • Sleep timing? ( time of day)
  • State of mind (looking forward to sleeping, is there anxiety about sleep)?

Sleep is vital for growth, a functional metabolism, clear focus and removing toxins from the brain.

What are you doing to prioritise your sleep? Get in touch if you would like to chat further