Cell phones. Sick children. Aging parents. Work demands. Any of these can disrupt your sleep – either literally, or by ruminating on them. The cost of lost sleep, though, is much higher than the price of a cup of coffee. According to the National Sleep Foundation, sleep deprivation contributes not only to traffic accidents and other injuries, but also to illnesses ranging from depression and substance abuse to diabetes and heart disease. Struggling with the scale? Lack of sleep leads to a rise in hormones that increase appetite.
Many of us wish we could sleep in, yet also have trouble getting to sleep at night. A good night’s sleep sounds, well, dreamy – but we also wonder how little sleep we can get by on without compromising our health. The truth is: we can’t afford to compromise. Even small amounts of lost sleep adversely affect well-being.
AGE AND HOUR OF SLEEP
The exact amount of sleep each person requires is individual, but you can determine your personal need by both considering age-related guidelines and watching for your own symptoms of sleep deprivation. The number of hours of sleep required for optimal functioning drops slowly over the years. 1-3 year olds need between 12-14 hours of sleep each day; 3-5 year olds, 11-13 hours; 5-10 or 12 year olds, 10-11 hours; teens 8.5 to over 9 hours; and adults, between 7-9 hours of daily sleep.
Each age comes with its own challenges in terms of getting adequate sleep. Small children often lose sleep when the rest of the family isn’t yet ready to settle down. Teens struggle with a natural circadian rhythm that is at odds with school schedules. In general, teenagers are naturally alert and high-functioning at night, making it difficult to sleep in time to wake well-rested for school the next day. Adults tend to feel the pressures of work and family cutting into their sleep hours.
CHILDREN AND SLEEP
Children often get irritable, moody, or hyperactive when overtired. Adults get irritable too, but you can also notice your ability to focus, energy level, and physical coordination decline with lost sleep. Pay attention to how you feel all day. Are you alert and rested – even during the naturally low-energy time of late afternoon – without the aid of stimulants like caffeinated sodas or coffee? If so, then your sleep needs are probably met. If not, there is much you can do to facilitate sleep.
Schedule and prioritize sleep as you do other health matters, like exercise or doctor visits. Avoid choices that interfere with sleep from the late afternoon onward, including exercising, eating a full meal, or drinking alcohol or caffeine. If you wind down by reading or watching TV, keep those activities out of your bedroom. Your body and mind will thank you. Sometimes conditions can prevent the best intentions of putting more hours into a sleep routine. If snoring, insomnia, or other sleep-related issues keep you up, seek medical advice. It’s not just your sleep; it’s your health.
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