I recently changed the clock again, and getting out of bed can be more difficult than usual: research has shown that the sudden change can disrupt sleep.

But for many adults in the United States, sleep deprivation is a year-round problem that can affect both physical and mental health. Research suggests that chronically poor sleep increases your risk of cardiovascular disease, high blood pressure and metabolic problems, and can make you more prone to infections. Some long-term studies have also linked lack of sleep to depression, anxiety and other mental health disorders. Getting enough sleep, on the other hand, can reduce stress, sharpen focus, and even strengthen our immune system.

You don’t have to lose a lot of sleep each night to experience negative health effects. If a person consistently sleeps even 15 minutes less than they need to function well, experts say, it can be considered sleep deprivation.

How common is sleep deprivation?

Ideally, adults should aim for seven to nine hours of sleep each night, according to the Centers for Disease Control and Prevention.

However, about 1 in 3 US adults sleep less than seven hours a day. Studies suggest that insufficient sleep has become more common in recent decades, in part because Americans are working longer hours and spending more time on computers and phones that generate blue light, which can affect their ability to sleep. Blue light, like the sun’s rays, triggers receptors in the brain that are designed to keep us awake.

“As we become more and more connected, this becomes more and more of a problem,” said Dr. Charlene Gamaldo, a professor of neurology at the Johns Hopkins University School of Medicine.

In general, experts consider someone to be sleep-deprived if that person sleeps less than needed or doesn’t get enough quality sleep for several days a week for several months, Gamaldo said. Not getting enough sleep in the ideal window for your biological clock — for most people, that’s between 11 p.m. and 7 a.m., but it can vary — can lead to lower-quality rest, causing sleep deprivation, she said.

Certain medical conditions, including sleep apnea and insomnia, can also lead to sleep deprivation.

What is the difference between drowsiness and deprivation?

Without a medical evaluation, it can be difficult to distinguish sleep deprivation and some of its causes from simple sleepiness, experts said.

If you’re just getting a little sleep, you might feel like laying your head on your desk at work or find yourself nodding off while watching TV at night. You may feel even more irritable. But this usually goes away after the next good night’s sleep you have. An occasional night of poor sleep is nothing to worry about, Gamaldo said.

If you are sleep deprived, the need to sleep may be more urgent. And a more prolonged lack of sleep can lead to more serious consequences. You may have problems with concentration and short-term memory, which affects work performance. Persistent irritability can lead to conflict in relationships. You may also leave more often or at risky times, such as when driving.

One way to gauge whether you’re sleep-deprived is to calculate how much sleep you get on days when you don’t have work or other responsibilities, such as weekends or vacations, said Dr. Eric Olson, a sleep specialist at the Clinic Mayo of Rochester, Minnesota. (Sleeping like this can be difficult for some people, including parents, experts said.) This can give you an idea of ​​how much sleep you need and whether your normal sleep schedule might be short.

If you’re getting enough sleep but still feel chronically tired, a doctor may recommend a sleep test using an electroencephalogram, or EEG, to detect disruptions that could be affecting your sleep quality.

What can help?

It depends on what is causing the poor sleep. For patients with insomnia, cognitive behavioral therapy can help. People with sleep apnea may benefit from using a CPAP machine, as well as regular exercise and avoiding caffeine and alcohol.

Regardless of the cause, experts advise against using over-the-counter sleeping pills, which could mask a person’s sleep problem rather than eliminate it.

Prescription sleeping pills can help people who experience occasional insomnia, but they’re not recommended for daily use, Olson said. He and other experts also cautioned against using benzodiazepines, which are sometimes prescribed for sleep but can be addictive, or relying on antihistamines to help you sleep.

Dr. Sarah Lou Clever, an internist at Johns Hopkins University School of Medicine, suggested starting with behavioral strategies. Replacing the blue light of your cell phone with a book can help calm your brain instead of reactivating it at bedtime, she said. Stretching and light exercise before bed can improve both the quality and duration of sleep. Some research suggests that meditation can help reduce symptoms of insomnia and fatigue.

Clever also advises patients to budget adequate time for sleep, but admits that even she finds it difficult.

“Sleep is one of those things that people have to prioritize in order for it to happen,” she said.

This article originally appeared in The New York Times.