How Much Sleep Is Enough?

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Sleep is important for everyone because it helps to keep your body and mind healthy.

How much sleep should you get?

For a good quality sleep for an adult should acquire at least 7 to 8 hours of regularly scheduled sleep each night.  If you just can’t find enough time to get enough sleep, change your daily tasks and routine. Not only is it important to gain the correct total amount of sleep every night, but you must account for the following:

·  Every night, it is important that you go to sleep at the same time.

·  You need QUALITY SLEEP in order to feel well-rested when you awaken.

Talk with a doctor if you regularly have trouble sleeping or if you don’t feel rested after you wake up.

How much sleep should children acquire every night?

·         Teens should at least sleep 9 hours every night.

·         School-aged children should sleep at least 10 hours every night.

·         Preschoolers should get around 11 and 12 hours of sleep every night.

·         Newborns should sleep between 16 and 18 hours.

There are many benefits to getting enough sleep.  Take these ones, for example:

·         Don’t be sick as often

·         Maintain a healthy weight

·         Your risk of diabetes, as well as high blood pressure will be lowered

·         Create a better mood for yourself and reduce your stress

·         You will do better in school or work and can think more clearly

·         You will associate with people better

·         You will avoid injuries (car crashes are often a result of sleepy drivers) and make better decisions

Does it make a difference WHEN you sleep?

Yes.  Your body adjusts to a “clock” according to the daylight pattern, which helps you become naturally sleepy at nighttime and alert during the daytime. 

Some people who have to sleep during the daytime and work at nighttime may have a difficult time getting enough sleep.  Also, if people who travel to a different area that has a different time zone, they may also have a hard time sleeping.

There are many things that can affect sleeping ability:

·         Are you dealing with stress?

·         Are you in pain?

·         Do you have a certain health condition?

·         Are you taking any medications?

·         Are you drinking too much caffeine (tea, coffee, and soda)?

·         Are you drinking alcohol too much or are you taking illegal or unnecessary drugs?

·         Do you have a sleep disorder that may be untreated, such as insomnia or apnea?

Sometimes all it takes to help you sleep better is to change your routine.  Here are some good ideas:

·         Maintain a regular sleep schedule

·         During the afternoon, stay away from caffeine

·         Before bed, try relaxing in a hot bath

Symptoms and signs of a sleep disorder include:

·         Having a difficult time falling asleep or staying asleep

·         Having sleepiness that affects your daily tasks

·         Having loud and frequent snoring

·         Gasping and pauses in your breath while sleeping

·         Having itchy feelings or pain in your arms or legs at night, but feels better if you massage the area or move

You should let someone know if you have any of these, such as a nurse or a doctor,  as you may have a sleep disorder.

Take Action

You can help yourself get the necessary sleep by making some changes to your routine.

Change your daily routine

·         Don’t exercise before bed, but earlier in the day.

·         Later in the day, stay away from caffeine.

·         Limit your naps to 20 minutes or less during the day if you have trouble sleeping at night.

·         Drink alcohol in moderation because it can keep you from a good night’s rest.  Women should have no more than 1 drink each day and men should have no more than 2.

·         Do not eat a large meal before bed.

·         Nicotine makes it harder to fall asleep, so QUIT SMOKING.

Have a good environment for sleeping

·         Have a dark bedroom

·         Try to obtain the same amount of sleep each night

·         Do not watch TV, talk on the phone or eat in your bed

·         Try not to worry and stress about things while you are in bed

Get up if you are in bed for more than 20 minutes and you are still awake.  Do something to relax yourself until you are sleepy.

Your sleep truly does matter and affects a variety of things in your life.  Your daily activities and work can be affected, as well as your overall health and wellness.  You can become sick more often and your risk of diabetes and heart problems are greater.  Try changing your routine to allow yourself to gain more sleep, as well as a more restful sleep.  See your doctor if you are concerned about your sleep.  

- Erin