Not getting enough sleep? You should take these eight warning signs seriously.

Chronic sleep deprivation rarely goes without consequences. These eight symptoms indicate when your body urgently needs more rest.

Do you regularly sleep less than seven hours? Then, according to the WHO, you belong to the millions of people who have an increased risk of heart disease, diabetes, or mental health problems. But often the body shows signs of something being wrong much earlier.

Doctor Amy Shah revealed to the US magazine "CNBN make it" the signs that indicate the body urgently needs more sleep.

Why sleep is so important

Sleep is essential for physical and mental recovery. During the night, the body regenerates, the immune system strengthens, and memory consolidates. Studies show that sufficient sleep improves concentration, learning ability, and emotional stability. Those who sleep well are better able to cope with stress – conversely, sleep deprivation promotes irritability and mood swings.

Sleep is crucial for physically active people as well. It supports muscle regeneration and protects against injuries. According to the WHO, chronic sleep deprivation increases the risk of cardiovascular disease, diabetes, and obesity.

These are the signs of too little sleep.

According to the World Health Organization (WHO), one should sleep at least seven hours every night. Psychologist Hanne Horvath, co-founder of the online therapy platform HelloBetter, told Business Insider magazine that one shouldn't feel pressured by this number.

8 signs indicate sleep deprivation

Dr. Amy Shah, a physician specializing in holistic health, identifies eight typical symptoms that indicate your body urgently needs more sleep. If several of these symptoms occur regularly, you should reconsider your sleep habits.

1. You need at least 30 minutes to fall asleep.

Healthy sleep begins with a relaxed sleep onset process. If you regularly lie awake for long periods, this can be a sign that your body isn't getting enough rest – whether due to stress, screen time, or irregular sleep schedules.

2. You barely remember your dreams.

Dreams primarily occur during REM sleep. If you rarely or never remember your dreams, this could indicate that you are not getting enough of this important sleep phase – a sign of disturbed or insufficient sleep.

3. Do you feel exhausted after waking up?

Instead of starting the day refreshed, do you feel tired, groggy, or irritable? This suggests that your sleep wasn't deep or long enough. Frequent nighttime awakenings can also significantly impair sleep quality.

4. They often experience intense cravings – especially for fast food.

Lack of sleep disrupts hormone regulation, particularly ghrelin and leptin, which regulate hunger and satiety. This can lead to increased appetite – often for high-calorie, fatty, or sweet foods.

5. You wake up earlier than necessary – and can't fall back asleep.

A disrupted sleep rhythm can cause you to wake up before your alarm and still not feel rested. This phenomenon often occurs with inner restlessness or elevated cortisol levels.

6. You feel drowsy and unfocused during the day.

If you constantly feel tired in your daily life, have difficulty concentrating, or even experience microsleep episodes, this is a clear warning sign. Your body is trying to compensate for the sleep deficit – often with little success.

7. Your eyes are red, swollen, or have dark circles in the morning.

Visible signs, such as dark circles or irritated eyes, can indicate chronic sleep deprivation. The body doesn't have enough time to regenerate, which is also visually noticeable.

8. Their feelings are often confused, ranging from anger to sadness.

Lack of sleep directly impacts emotional stability. Studies show that sleep-deprived people are more easily irritated, cope less well with stress, and suffer more frequently from mood swings.

5 tips for better sleep 

Sleep is not a luxury; it is a fundamental requirement for your health. Recognizing the warning signs and adjusting your habits will not only improve your sleep but also your quality of life. Here's what can help:

• Regular sleep rhythm: Try to go to bed at the same time every day – even on weekends.
• Optimal sleeping environment: Dark, quiet, and cool (16–20 °C according to the Federal Institute for Risk Assessment).
• Fewer irritants: Avoid alcohol, nicotine, and caffeine in the evening.
• Morning exercise: It improves sleep quality.
• Low-stress diet: Avoid sugar, salt, and animal fats in the evening – they increase cortisol levels.

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