![\"Tired](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/11\/GettyImages-2229904305.jpg\")
\n\t\tWe\u2019re a sleep deprived nation (Picture: Getty Images)<\/p>\n
\t\t
\n\t\tWe\u2019re a sleep deprived nation (Picture: Getty Images)<\/p>\n
Queen Rihanna<\/a> once said that she only gets three or four hours sleep a night, while Sydney Sweeney<\/a> claims that she can cope on just two.<\/p>\n Meanwhile, Jamie Oliver told The Times<\/a> he has \u2018the worst relationship with sleep,\u2019 adding: \u2018I am at the end of a decade of only three or four hours of sleep a night and it\u2019s really dangerous.\u2019<\/p>\n According to the NHS<\/a> adults need, on average, between seven and nine hours sleep<\/a> a night.<\/p>\n The reality though, is that we\u2019re a sleep deprived nation.<\/p>\n New research into Brits\u2019 nighttime habits has revealed that we\u2019re surviving on just six hours and 50 minutes of shuteye a night, on average. That\u2019s an annual deficit of 426 hours every year.<\/p>\n Half of those surveyed admitted they regularly survive on just four hours, and 44% said they can cope on less than three.<\/p>\n \t\t If you have the odd bad night, it\u2019s not that much of a big deal, but if you\u2019re consistently struggling to sleep, you could face a whole host of issues from increased anxiety<\/a> to a loss of productivity. <\/p>\n A 2023 study even revealed that getting less than six hours a night can reduce the body\u2019s immune responses to vaccinations<\/a>.<\/p>\n We spoke to the experts to find out exactly what happens when you\u2019re not well rested.<\/p>\n Weakened immune system<\/p>\n When we\u2019re asleep, our bodies are working extra hard, fighting off infection.<\/p>\n Dr Sue Peacock<\/a> is a consultant health<\/a> psychologist and sleep expert. She explains: \u2018Research shows that there is a complex link between sleep-wake cycles and our immune systems. <\/p>\n \u2018While you sleep, your\u00a0immune system produces protective, infection-fighting substances such as cytokines. It uses these substances to combat foreign invaders such as bacteria and viruses. <\/p>\n \u2018These cytokines also help you sleep, giving your immune system more energy to defend your body against illness.\u2019<\/p>\n So if you\u2019re not getting enough sleep, you\u2019re not producing as much of these magic cytokines. \u2018This lowers the body\u2019s response to infection,\u2019 explains Dr Sue.<\/p>\n \u2018It increases our vulnerability to disease, and it may take you longer to recover from illness.\u2019<\/p>\n \t\t\t\t\tHow much sleep do you get a night?<\/p>\n I always get at least seven hoursCheck<\/p>\n I can survive on six or lessCheck<\/p>\n \t\t\t\t\tSign up to Metro’s The Slice newsletter for your guide to what’s on in London, with trusted reviews, offers and giveaways.<\/p>\n A 2023 study also revealed that less than six hours sleep a night reduces our immune response to vaccinations.<\/p>\n Researchers at the French National Institute of Health reanalysed the results of seven studies that compared antibody responses of individuals who slept for seven to nine hours per night, vs those who slept for less than six.<\/p>\n The research, published in\u00a0Current Biology<\/a>, revealed that sleeping for less than six hours reduces the immune response to vaccination in men. The effect was more variable in women, where fluctuating hormones were said to play a part.<\/p>\n The impact was also greater for adults aged 18 to 60, compared to older adults.<\/p>\n Increased anxiety<\/p>\n \t\t Unfortunately, sleep and anxiety<\/a> can be a bit of a viscous circle. A lack of sleep causes anxiety<\/a>, but anxiety can also cause a lack of sleep.<\/p>\n Dr Sue says: \u2018Unfortunately, one can exacerbate the other. <\/p>\n \u2018Anxiety can have a negative effect on your body\u2019s ability to fall asleep, as your brain is in \u201cfight or flight\u201d mode, thinking of all the potential outcomes for whatever is causing the anxiety. <\/p>\n \u2018Furthermore, anticipatory anxiety and specific anxiety about sleep can lead to sleep disturbance and insomnia, which then creates a feedback loop that can make both conditions worsen.\u2019<\/p>\n Research has also found that a lack of sleep can make us feel low.<\/p>\n \u2018It can cause us to have a reduced capacity for remaining positive when faced with emotionally challenging events,\u2019 says Dr Sue. \u2018You might also feel less able to enjoy positive experiences.\u2019<\/p>\n Menstrual irregularities<\/p>\n A lack of sleep can also play havoc with the thyroid hormone, causing issues for those that have periods.<\/p>\n Dr Katharina Lederle<\/a>, a sleep and body clock specialist, tells Metro: \u2018The level of thyroid-stimulating hormone (TSH) increases during sleep deprivation, and in healthy young women in their follicular phase, is associated with a significant increase in TSH level.<\/p>\n \u2018High levels of TSH causes menstrual irregularities, anovulation (when an egg isn\u2019t released), amenorrhea (when you don\u2019t get periods) and recurrent miscarriages.\u2019<\/p>\n Weight gain<\/p>\n Ever wondered why you\u2019re ravenous after a bad night\u2019s sleep?<\/p>\n Whilst we\u2019re sleeping, hormones such as cortisol, leptin and ghrelin are regulated \u2013 which are the hormones that are important in the control of weight.<\/p>\n A lack of sleep decreases the levels of these hormones in the blood. \u2018Long term lack of sleep increases appetite, overeating and weight gain,\u2019 explains Dr Sue.<\/p>\n Obesity is also more likely in those that don\u2019t sleep well.<\/p>\n \t\t\t\tSleep: the statistics\t\t\t<\/p>\n Of the adults polled in the survey by Dyson, 19% said they were constantly tired. Loss of productivity<\/p>\n This one probably comes as no surprise \u2013 if you don\u2019t get enough sleep, you\u2019re far less productive during the day.<\/p>\n Dr Katharina explains: \u2018One US study found that employees who averaged five hours of sleep a night lost 2.22 days of work a year, compared to the 1.48 of those that got eight hours.<\/p>\n \u2018A lack of sleep negatively impacts all the things we need to do our jobs well: cognitive performance, decision-making, memory and attention span.\u2019<\/p>\n \t\t Not getting those sleeping hours in can actually affect your health in many different ways. <\/p>\n \u2018Research suggests people are at greater risk of cardiovascular diseases such as hypertension, stroke and heart attack,\u2019 says Dr Sue.<\/p>\n \u2018There\u2019s also an increased risk of diabetes<\/a> and other chronic conditions.\u2019<\/p>\n Not only that, but a lack of sleep is also associated with memory and cognitive impairment \u2013 it even increases your risk of Alzheimer\u2019s<\/a>.<\/p>\n \t\t\t\tHow to get a better night’s sleep\t\t\t<\/p>\n Vicki Beevers, CEO of The Sleep Charity shares her tips:<\/p>\n Be strict about not using electronic devices in the hour before bedtime, this includes your mobile phone, TV and tablets. These devices are highly stimulating and give off light, which can trick your body into thinking its still daytime, which in turn suppresses melatonin \u2013 the hormone that helps us to feel sleepy Do you have a story to share?<\/p>\n Get in touch by emailing MetroLifestyleTeam@Metro.co.uk<\/a>.<\/p>\n Arrow Arrow Arrow![\"Tired](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/11\/GettyImages-1257750240.jpg\")
\n\t\tA lack of sleep affects our waking hours too (Picture: Getty Images\/iStockphoto)<\/p>\n![\"Top](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/11\/GettyImages-1343022207.jpg\")
\n\t\tA good night\u2019s sleep can make all the difference (Picture: Getty Images)<\/p>\n
\nThis lack of sleep has an effect on our waking hours, causing mood swings (37%), a lack of motivation (33%), getting annoyed easily (33%) and feeling anxious (12%).
\nWhen it comes to parenting, 12% said it makes them angrier with their children
\nCouples have taken action to get a better night\u2019s sleep, with 26% admitting they now sleep in separate beds.<\/p>\n![\"Young](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/11\/GettyImages-2176205533.jpg\")
\n\t\tWe\u2019re \u2018constantly tired\u2019 according to a recent survey (Picture: Getty Images)
\nOther health issues<\/p>\n
\nHave a regular sleep and wake time to keep your body\u2019s circadian rhythm on track
\nExercise in the day time \u2013 but not too close to bedtime.
\nEat well, avoid alcohol and sugar loaded snacks at night
\nCreate a relaxing routine to help you to wind down before bed
\nDitch the apps that monitor sleep, they are often inaccurate and raise anxiety around sleep issues
\nKnow you aren\u2019t alone if you have issues sleeping, research suggests so does 40% of the adult population.\u00a0For support, call The Sleep Charity\u2019s national helpline, on 03303 530541.<\/p>\n
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