Subtle Signs You Might Not Be Getting Enough Sleep, According to an Expert

Getting enough sleep is crucial to maintaining both physical and mental well-being, yet many people don’t realize they are sleep-deprived.

Sleep psychologist Janet Kennedy, founder of NYC Sleep Doctor, explained to Newsweek that while the National Sleep Foundation recommends that adults get between seven and nine hours of sleep per night, there is no universal “magic number” for everyone.

‘Negative effects’

“Individuals vary in how much sleep they need,” Kennedy said.

“Chronic sleep deprivation has a multitude of negative effects on the body and mind. But trying to get more sleep than your body needs can backfire, leading to sleep performance anxiety and insomnia.”

Many signs of sleep deprivation go unnoticed, or are mistaken for other issues, making it important to recognize the subtle clues that you may not be getting enough rest.

Your Mood and Concentration Are Off

One of the most common but overlooked signs of sleep deprivation is irritability, mood swings and difficulty focusing.

Research from Cleveland Clinic indicates that a lack of sleep can lead to increased anxiety and depressive symptoms, as well as impaired decision-making and slower reaction times.

A study cited by WebMD found that limiting people to just 4.5 hours of sleep per night for a week caused them to feel more stressed, angry and mentally exhausted. Participants reported feeling better after returning to their normal sleep schedules.

You Feel Tired, But Struggle to Sleep

If you find yourself exhausted but unable to fall asleep, your body may be struggling to regulate its internal clock due to inconsistent sleep habits.

“Getting up at roughly the same time every day will regulate your body clock and help you meet your individual sleep needs,” Kennedy advised.

Your Skin And Eyes Show Signs

Your appearance may also reflect your sleep quality.

“Phones and other devices signal daytime, stress and problem-solving, stimulating the brain into active mode and revving up the body,” Kennedy said.

She recommends keeping phones away from the bed and using a traditional alarm clock instead.

WebMD reports that chronic sleep loss can lead to redness, puffiness, dark circles and eye bags. It can also contribute to premature skin aging, as deep sleep is crucial for tissue repair and hormone regulation.

Breaking the Cycle

Kennedy recommends setting up a sleep-friendly environment and creating a consistent nighttime routine.

“Allow some time to unwind before bed so the mind can detach from the stimulation of the day and get ready to transition to sleep,” she told Newsweek.

A good night’s sleep is essential for maintaining cognitive function, mood stability and overall health. Recognizing these subtle warning signs can help you take proactive steps to improve sleep habits and wake up feeling truly refreshed.”

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