September 3, 2024 by llhalladay

Sleep deprivation and sleep deficiency are very common; an estimated 50 to 70 million adults meet the medical criteria for sleep deprivation. While sleep deprivation is defined as not getting enough sleep, sleep deficiency is a broader term that includes not getting enough sleep but also sleeping at the wrong time of day, not sleeping well, or a sleeping disorder that prevents sleep quality and quantity. Virtually everyone has experienced sleep deprivation at some point. Prolonged sleep deprivation leads to long-term complications.

Our bodies need sleep to restore vital systems and perform essential functions; we are cheating our bodies by not getting enough sleep. Chronic deprivation and deficiency may lead to chronic health conditions, including depression, diabetes, heart disease, high blood pressure, obesity, and strokes.

Sleep deficiency may look different between children and adults; children may appear more active, hyper, or have trouble focusing, leading to misbehavior or negatively affecting their performance at school. It is a myth that your body will adapt and learn to get by on less sleep with no negative effects.

The average amount of sleep we need by age:

  • Newborns (up to 3 months old): 14 to 17 hours.
  • Infants (4 to 12 months old): 12 to 16 hours, including naptime.
  • Young children (1 to 5 years old): 10 to 14 hours, including naptime.
  • School-aged children (6 to 12 years old): 9 to 12 hours.
  • Teenagers (13 to 18 years old): 8 to 10 hours.
  • Adults (18 years and up): 7 to 9 hours.

The Harvard Medical School recommends these 8 secrets to improve sleep quality and quantity.

  1. Exercise – boosts the effect of natural sleep hormones. However, be careful not to exercise too close to bedtime because exercise can be a stimulant.
  2. Reserve your bed – don’t treat your bed as an office or a place to watch TV, scroll on your devices, or text.
  3. Keep it comfortable – Ambience matters; make your bedroom a comfortable space—ideally, a quiet, dark, and cool environment.
  4. Sleep routines – even for adults. Having a regular bedtime ritual will signal your body that it is time for sleep.
  5. Eating – going to bed hungry can be a distraction, as is going to bed very full. Avoid big meals within 2 – 3 hours of bedtime, but if you are hungry, eat a small snack.
  6. Avoid alcohol and caffeine – while alcohol can appear to make you sleepy, it actually acts as a stimulant that disrupts the quality of sleep. Caffeine is a stimulant that affects individuals differently; it may be best to avoid caffeine after a certain time each day.
  7. De-stress – daytime worries can sometimes surface and act as a stimulus. Exercising not only improves your sleep but can help reduce stress. Also, having a nighttime routine can allow your body to decompress before bed.
  8. Get checked – common sleep disruptors like the urge to move your legs, snoring, or acid reflux may be a sign of something else; if these symptoms keep you up at night or affect your sleep quality, see your doctor for an evaluation.

Written by: Laura Halladay, Family and Consumer Sciences Program Specialist, Ohio State University Extension

Reviewed by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Harvard Medical School. (2023, November). 8 secrets to a good night’s sleep. Harvard Health. https://www.health.harvard.edu/newsletter_article/8-secrets-to-a-good-nights-sleep

Sleep deprivation: What it is, symptoms, treatment & stages. Cleveland Clinic. (2024, August). https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation

U.S. Department of Health and Human Services. (2022). What are sleep deprivation and deficiency?. National Heart Lung and Blood Institute. https://www.nhlbi.nih.gov/health/sleep-deprivation