Are you sleeping enough?
It's National Sleep Awareness Week, so we wanted to share some facts on the importance of sleep and how you can improve you sleep habits. Did you know that improper rest can lead to many health complications, weight gain, and most important, being mentally impaired?
For decades, scientists and medical professionals have stressed sleeping at least 8 hours a night, but that can definitely vary based on your age group. Younger children need a lot more rest in order for their bodies and organs to function properly and promote good brain activities. The average middle-age adult should aim for 7-9 hours, and seniors may need just a few additional hours.
The National Sleep Foundation lists the follow guidelines for each age group -
- Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)
- Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)
- Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)
- Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)
- School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
- Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
- Younger adults (18-25): Sleep range is 7-9 hours (new age category)
- Adults (26-64): Sleep range did not change and remains 7-9 hours
- Older adults (65+): Sleep range is 7-8 hours (new age category)
When our bodies are not getting the proper amount of rest, we are at risk for an impaired memory, lack of alertness, and stress. Long term effects also include risks of high blood pressure, heart attack, stroke, obesity, and depression.
One of the biggest concerns from not getting the proper rest is being less alert than you normally would. The less you sleep the higher your risk for causing an accident. According to the AAA Foundation for Traffic Safety, drivers who sleep only five or six hours in a 24-hour period are twice as likely to crash as drivers who get seven hours of sleep or more. Prior research has shown that about 20 percent of fatal accidents in the U.S. involve a drowsy driver.
If you have trouble with falling asleep or if you feel like you are not getting enough sleep, here's some tips to try to incorporate into your routine.
- Create a schedule and stick to it.
- Try exercising daily, but not close to your sleep time.
- Avoid alcohol, caffeine, and heavy meals close to your bedtime.
- Remove any distractions, such as cell phones and tablets and try placing them on the other side of the room.
If you are struggling with sleeping or if you may be facing any sleep-related issues, such as snoring, sleep apnea, or insomnia, seek advice from your doctor. If you do not have a primary care physician and you qualify for case management services, please contact Pam's Kids and we'll be glad to help.
Source: National Sleep Foundation,