Running on Empty: How Lack of Sleep Messes With Your Mind By Anushka Bhatt

 

Running on Empty: How Lack of Sleep Messes With Your Mind

By Anushka Bhatt

You tell yourself it’s just one late night. One more show. One more scroll through TikTok. One more cram session before the big test. But suddenly, you’re surviving on four hours of sleep and five cups of caffeine, wondering why everything feels so off.

The truth is, sleep deprivation isn’t just about feeling tired-it’s like giving your brain a fog it can’t escape. And teens? We’re some of the worst at getting enough sleep. Between school, sports, jobs, and social lives, sleep always seems like the first thing to go. But science says that's a huge mistake.

According to the National Sleep Foundation, we need 7 to 9 hours of sleep a night-but most of us fall way short. And the cost isn’t just yawns and eye bags. Studies show that chronic sleep loss is directly linked to depression, anxiety, and stress. One major study found that people who got less than six hours of sleep were more likely to become depressed than those who got enough rest.

Lack of sleep messes with how we think, feel, and act. It makes it harder to focus in class, remember things, or stay calm when things get stressful. It’s like trying to run a marathon with no training—your brain just can’t keep up.

So what can you do? Set a regular sleep schedule (yes, even on weekends). Avoid your phone an hour before bed. Make your room cozy, dark, and quiet. It sounds simple, but it works.

Sleep isn’t a luxury. It’s a form of self-care-and maybe the easiest way to protect your mental health in a world that never slows down.

Sources:
National Sleep Foundation, “Sleep Deprivation and Deficiency,” 2023
Walker, Matthew. Why We Sleep: The New Science of Sleep and Dreams
The Lancet Psychiatry, “Short Sleep Duration and Health Risks,” 2019