You constantly drop the ball
fizkes/ShutterstockPoor sleep quality has direct effect on concentration—everyone has experienced that. (Here's an easy trick to improve your concentration in 24 hours.) But a restless night also hurts memory. "When sleep suffers, so does cognitive performance. In fact, it may be the reason why you spaced on that dental appointment, put the milk away in the pantry and the cereal in the refrigerator, or forgot to call that client back," says insomnia specialist and nurse practitioner Ellen Wermter.
You're physical performance is sub-par
Maridav/ShutterstockAdequate sleep impacts physical performance. "Studies have shown slowed reaction times, reduced accuracy, and decreased endurance in subjects deprived of sleep," says Wermter. "If your tennis game isn't what it used to be, take a closer look at your sleep to elevate your game. Is your weight training moving in the wrong direction? Studies have suggested that prolonged partial sleep deprivation may reduce maximal ability in weight lifting, so make more sleep part of your pre-workout ritual." Check out these 13 sleep better secrets from sleep doctors.
You're disconnected from your family and friends
Syda Productions/ShutterstockFeeling less connected to your friends and family? "Sleep deprivation can cause a significant reduction in our feelings of empathy for others," says W. Christopher Winter, MD, sleep specialist and author of Sleep Solution. Dr. Winter also notes that when you're sleep deprived, your capacity to accurately read the emotions of others, control and communicate your own emotions, and use good judgment to manage your relationships is compromised. "Lack of quality sleep impairs your emotional intelligence and can make for a rocky road of misunderstandings and disagreements with spouses, coworkers, and friends."
You have unhealthy cravings
Syda Productions/ShutterstockSugar and carbs are easy to love, but if you find yourself craving them more so than usual, sleep may be to blame. "When you don't get enough sleep, your brain craves glucose to keep itself running," says Adam Tishman, co-founder of the personalized mattress company Helix. "Getting a full eight hours of sleep is an essential part of dieting and healthy living."
You're gaining weight
Billion Photos/ShutterstockIf you're overeating carbs to make up for lost sleep, you'll likely pack on pounds. "While weight gain is often associated with physical activity and eating habits, it is also deeply linked to sleep," says Tishman. "In fact, many studies show that people who sleep for less than six hours per night are more likely to be overweight. If you notice yourself unexpectedly gaining weight (your nutrition and physical activity haven't significantly changed), this might be a sign that you're not getting enough sleep."
T.Dallas/ShutterstockPeople become less inhibited when they're exhausted and more likely to do or say things they normally wouldn't. "For instance, if it's more difficult than usual to say no to that candy bar or pastry or you find yourself lashing out at a coworker, you might be in dire need of some shut-eye," says Tishman. Make sure you don't have one of these 12 common sleep disorders.
You feel drunk
eggeegg/ShutterstockAccording to sleep scientist and biometrics expert at Bedgear, Lorenzo Turicchia, a lack of sleep not only magnifies the effects of alcohol, but also makes you feel like you're drunk even if you haven't had a drink. "Being sleep deprived at the wheel is just as bad as being under the influence while driving."
You're unable to fight off a common cold
tommaso79/ShutterstockSleep is a way for your body to restore and repair itself. "If you're not getting enough rest, your body's immune system is compromised, which affects your ability to fight off illnesses," says Turicchia. Find out all the amazing things your brain does when you sleep.
You have high blood pressure
ldutko/Shutterstock"One of the well-known health risks that occurs with deficient sleep is high blood pressure," says Raghu Idupuganti, MD Adult and Pediatric Anesthesiology, NYC Surgical Associates. "Lack of sleep also leads to increased risks of other heart-related illnesses, such as heart attacks and irregular heartbeats."
You have no sex drive
Photobirdua/ShutterstockSleep deprivation can take a serious toll on your sex drive. "Testosterone is key for sex drive (especially in men) and not getting enough sleep lowers testosterone," explains Edward A. Alvarez, DDS, who specializes in treating snoring and sleep apnea. "In women, if the sleep cycle is interrupted, the body won't release as many reproductive hormones, which affects overall fertility and desire for sex."