Without a shadow of a doubt, everyone has experienced sleep deprivation at some point in their lives. It simply means that sometimes you’re not getting enough sleep, i.e. the recommended amount of sleep needed to function properly throughout the day. But, how to know whether or not you are getting enough sleep? Here are the general guidelines based on age, per 24 hours:

• 4 to 12 months – 12 to 16 hours
• 1 to 2 years – 11 to 14 hours
• 3 to 5 years – 10 to 13 hours
• 6 to 12 years – 9 to 12 hours
• 13 – 18 years – 8 to 10 hours
• 18+ years – 7 or more hours

And, even though going through a sleepless night once in a while isn’t harmful, prolonged sleep deprivation can have remarkable and adverse effects on your overall health and wellness. That said, let’s have a closer look at the causes and side effects of sleep deprivation.

What Causes Sleep Deprivation?

According to statistics, one in three adults isn’t getting enough sleep regularly. But, what’s the cause of their sleep deprivation? Experts claim that anything from stress, anxiety, lifestyle

Stress

Research has shown that stress can easily harm the quantity and quality of sleep. Precisely speaking, it can prolong sleep latency, lead to sleep fragmentation, and reduce the amount of slow-wave sleep (the most restorative sleep stage).

Anxiety

Similar to stress, anxiety can also delay sleep latency, cause fragmented sleep, and lead to poor sleep. However, anxiety and sleep deprivation create a vicious cycle, meaning that not only anxiety can cause sleep deprivation, but sleep deprivation can worsen anxiety too.

Lifestyle Changes

One of the major lifestyle changes one can experience is becoming a parent. But, the arrival of a new baby also means lots of sleepless nights due to diaper changes, feedings, baby crying, etc. Hence, fragmented sleep and sleep deprivation come hand in hand with having a baby.

Work Shifts

In addition to new parents, those who are working night shifts are also at risk for sleep deprivation. The reason is that their normal sleep/wake cycles and rest/activity patterns get so disrupted, laying the foundations for sleep deprivation.

Medications

Certain medications can also lead to sleep deprivation as a side effect. Some common medications linked with lack of sleep include heart medications, beta-blockers, asthma meditation, antidepressants, nicotine patches, and ADHD medications.

Sleep Disorders

Finally, as you can guess from the name itself, sleep disorders such as insomnia, sleep apnea, narcolepsy, restless leg syndrome, etc. can have many negative effects on sleep and thus lead to sleep deprivation in the long run.

What are the Side Effects of Sleep Deprivation?

In general, the side effects of sleep deprivation can range from minor ones like sleepiness and irritability to more serious ones like obesity, diabetes, heart disease, stroke, and dementia.

Short-Term Sleep Deprivation Effects

When you experience sleep deprivation for a short period, common side effects you can expect are the following:

• Daytime sleepiness
• Fatigue
• Lack of alertness
• Moodiness
• Irritability
• Impaired memory
• Poor focus
• Concentration issues

Long-Term Sleep Deprivation Effects

Last but not least, if you experience prolonged sleep deprivation, common side effects you can expect are the following:

• High blood pressure
• Obesity
• Diabetes
• Heart disease
• Heart attack
• Stroke
• Memory loss
• Difficulty thinking clearly
• Worsen mental health conditions

Final Thoughts

Although sleep deprivation isn’t a sleep disorder itself, you should take it quite seriously as it can still lead to many serious side effects and negatively affect your health, wellness, and quality of life. Hence, if you are sleep-deprived regularly, ensure you seek professional help.