By Gemma Greene, BDO Staff Writer | Published November 20, 2025
“How did you sleep?” Whether you know it or not, the answer to that simple question is key your overall health nowadays. In a world driven by deadlines, side-hustles, and endless scrolling, sleep is often the first sacrifice we make. Yet skipping sleep isn’t just about feeling tired or unfocused the next day—chronic sleep deprivation can quietly set the stage for serious diseases. Your body uses sleep to repair cells, regulate hormones, strengthen immunity, and restore brain function. When those processes are repeatedly disrupted, the health risks rise sharply.
Signs You’re Not Getting Enough Sleep
You might be able to function, but there are some real signs of sleep deprivation that you should pay attention to.
Signs you’re not getting enough sleep include:
Constant fatigue
Cravings for sugar or caffeine
Trouble focusing
Irritability
Falling asleep unintentionally
Here are the major diseases and conditions linked to not getting an appropriate amount of sleep.
10 Diseases You Can Get from Not Getting Enough Sleep
1. Heart Disease & High Blood Pressure
Lack of sleep has a direct impact on your cardiovascular system. When you sleep, your blood pressure naturally dips. If you sleep less than 6 hours regularly, that “dip” doesn’t happen—keeping your blood vessels under constant strain.
How Sleep Loss Harms the Heart
Increases inflammation in blood vessels
Raises nighttime and daytime blood pressure
Promotes buildup of plaque in arteries
Disrupts the balance of hormones controlling stress
Increased risk for:
Hypertension
Coronary artery disease
Heart attack
Stroke
People who routinely sleep fewer than 5–6 hours per night have up to a 45% higher risk of heart disease.
2. Obesity & Metabolic Syndrome
Sleep regulates two major hunger hormones—ghrelin (which makes you hungry) and leptin (which makes you feel full). When you’re sleep-deprived, ghrelin rises and leptin falls, sending your appetite into overdrive.
Results of Chronic Sleep Deprivation
Late-night cravings
Heavy snacking
Higher intake of sugary and salty foods
Slower metabolism
More belly fat
Over time, this combination increases the risk of obesity, insulin resistance, and metabolic syndrome, a dangerous cluster of risk factors that can lead to stroke and diabetes.
3. Type 2 Diabetes
You don’t need to have years of poor sleep to see the effects—just a few nights of short sleep can already reduce the body’s ability to use insulin effectively.
Why This Happens
Poor sleep disrupts glucose metabolism
The body becomes less sensitive to insulin
Stress hormones like cortisol spike
Appetite increases, especially for carbs
People who consistently sleep less than 6 hours per night have a significantly elevated risk of developing type 2 diabetes.
4. Weakened Immune System and More Infections
When you sleep, your immune system releases cytokines—proteins that help fight infections and reduce inflammation. Without adequate sleep, your body produces fewer of these protective molecules.
Consequences
More frequent colds
Harder time fighting infections
Higher susceptibility to viruses
Slower recovery
One major study found that people sleeping less than 6 hours were four times more likely to catch a cold after being exposed to a virus.
5. Depression, Anxiety, and Mood Disorders
Sleep and mental health are deeply interconnected. Chronic sleep loss disrupts brain chemicals that regulate mood, memory, and emotional stability.
Symptoms
Irritability and mood swings
Heightened anxiety
Difficulty concentrating
Increased risk of depression
Greater emotional sensitivity
People with chronic insomnia are up to five times more likely to develop depression.
6. Dementia and Cognitive Decline (Including Alzheimer’s Disease)
During deep sleep, the brain clears out toxic proteins associated with dementia, including beta-amyloid. When sleep is disrupted or too short, these proteins accumulate, increasing the risk of cognitive diseases.
Long-Term Effects
Memory problems
Faster brain aging
Reduced focus and decision-making
Increased risk of Alzheimer’s disease
Sleep is essentially housekeeping for the brain—and without it, waste builds up.
7. Hormonal Imbalances
Sleep helps regulate several hormones, including:
Stress hormones (cortisol)
Appetite hormones
Growth hormones
Reproductive hormones
When sleep is insufficient, your hormone levels become unstable.
Possible Outcomes
Irregular menstrual cycles
Reduced testosterone
Lower fertility
Increased stress and fatigue
8. Chronic Inflammation
Poor sleep triggers the body’s inflammatory response, even when no infection is present. Over time, high inflammation becomes the foundation for multiple diseases.
Inflammation-Driven Conditions
Heart disease
Diabetes
Arthritis flare-ups
Autoimmune disorders
Certain cancers
Chronic inflammation is considered one of the biggest hidden consequences of inadequate sleep.
9. Increased Risk of Certain Cancers
Research suggests long-term sleep deprivation may increase the risk of:
Breast cancer
Colorectal cancer
Prostate cancer
Other hormone-related cancers
This may be due to disrupted hormone regulation, immune dysfunction, and inflammation.
10. Early Death
Multiple large studies show a clear connection: people who consistently sleep less than 6 hours per night have a higher risk of early death from all causes—especially heart disease and stroke.
How Much Sleep Do You Need at Your Age
Age Group Recommended Hours of Sleep
Newborns (0–3 months) 14–17 hours
Infants (4–11 months) 12–16 hours (including naps)
Toddlers (1–2 years) 11–14 hours (including naps)
Preschoolers (3–5 years) 10–13 hours (including naps)
School-aged children (6–12 years) 9–12 hours
Teenagers (13–18 years) 8–10 hours
Young Adults (18–25 years) 7–9 hours
Adults (26–64 years) 7–9 hours
Older Adults (65+ years) 7–8 hours
