Getting Enough Sleep?
By Wes Fessler |
|
August 11, 2010 |
Does it really matter how much a person sleeps at night? Sleep is an aspect of life that is easily taken for granted, because the process is largely automated and seemingly free from any need of conscious intervention. Many assume that the body will see to its needs in regard to sleep, while they ignore the difficulty they place on the body by depriving it of the needed hours it requires for sleep. Sleep matters, and it all too often people fail to listen to the hints their bodies are giving them about sleep deprivation.
How Many Hours of Sleep Are Needed?
A common cause of the failure to meet bodily needs in regard to sleep can be attributed to confusion about what is actually required for optimal health. The amount of sleep needed by the human body varies by individual circumstances and by age. There is not a magic number of hours that will apply to everyone, but more of an average range that is acceptable. This range changes by age from most at birth to least in adulthood. The chart below provides a general idea of acceptable hours of sleep at different ages.
Hours of Sleep Needed: A function of age |
Newborns
and
Infants |
Toddlers |
Young kids
and
preteens |
Teenagers |
Adults |
12 - 18
hours |
12 - 15
hours |
10 - 11
hours |
8 - 10
hours |
7 - 9
hours |
These numbers represent the hours of sleep needed for average people in each age group. The hours are not intended to present exact numbers for everyone, but rather average optimal sleeping hours for individuals. Always consult a doctor for the ideal amount of sleep for your individual and specific needs.
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Feeling Tired
If the number of hours on the chart seem higher than the number of hours you are sleeping, you are not alone. According to bettersleep.org, “19% of individuals ages 45-64 admit to losing sleep due to stress a few nights per week.” Although the amount of sleep required by the body can vary significantly from individual to individual, most people will feel their best when sleeping for a number of hours that that reflects the range on the chart. While a doctor is the best judge of the amount of sleep needed for any person, there are hints and warning signs that are given by the body to indicate that more sleep may be needed.
Warning Signs
A sleep deficit, (or sleep deprivation) occurs when the body is prevented from obtaining the amount of sleep it requires. Sleep deficit can accumulate with increasingly detrimental effects when warning signs from the body are not recognized or ignored. Short and long-term effects of sleep deprivation are indicated below:
- Short Term Effects of Sleep Deprivation
Drowsiness
Decreased mental alertness
Impaired memory and concentration
Clumsiness
Irritability
Increased appetite
- Long-Term Effects of Sleep Deprivation
Depression
Increase risk of hypertension
Increased risk of heart attack or stroke
Increased risk of diabetes
It is unwise to rationalize that you can get by on less sleep than your body requires. Ambition is not your ally when it causes you to fall into a sleep deficit, which the body will have to make up for in one way or another. Getting an earlier start or heading to bed later may seem advantageous to what you can do in a day, but over the long run, these actions will surely prove to do just the opposite. It is essential to listen to your body, and to provide it with the sleeping time that it needs for rejuvenation.
Getting Enough Sleep
There are steps you can take to optimize the benefits of sleep time. Avoiding caffeine before bed may seem like a common sense idea, but having that soda or chocolate before bed may antagonize your efforts to find sleep. Try to find a routine for bedtime and abide by it. It is not only children who need a standard time to turn in, but adults also can benefit from going to bed on a schedule. Experiment with different amounts of time to discover the amount of sleep that makes you feel your best. Use that number of hours to set your bedtime, and stick to it. Getting on a bedtime schedule will help you to recover from any sleep deficit that you may have accumulated from the prior sleeping habits.
Eliminate Distractions
Eliminate any distracting duties and tasks that may prevent your mind from finding peace when it is time for bed. Avoid vigorous exercise activities, and try to relax at bedtime. Don't go to bed hungry, but at the same time avoid large meals that make you feel full or bloated at bedtime. Use the bathroom before heading to bed. Give yourself every advantage that will allow your body and mind to feel that it can confidently shut down for as long as is required to replenish optimal energy and vigor.
The amount of sleep you get is important to your overall health and well-being. Don't make a habit of putting off sleep to get more accomplished. While it may seem like a good idea at first, the health risks associated with avoiding sleep are too harmful a gamble to take. Discover your ideal sleeping time through experimentation and schedule your sleep around it. By obtaining sufficient sleep for your body, you will be more productive, reduce your risk for compromised health, and you will feel better and more capable of accomplishing the tasks required of you every day.
Related health articles:
Sleep Myth Busters: The Sleep Lady Sets the Record Straight: A great article at www.pregnancy.org by Kim West with information that resolves confusion about the sleeping needs of babies.
Benefits of a Nap: Is it lazy to take a mid-day nap, or have other societies had it right all along? A nap may be just what the body needs.
Obesity: Getting Active for Family
Health: Learn about how to modify the lifestyle of your
family to maintain better health and counter obesity.
References:
1. How Much Sleep is Enough, Stas Bekman Accessed August11,2010
http://stason.org/articles/wellbeing/sleep/how_many_hours_do_you_need_to_sleep.html
2. Sleep guidelines: How many hours of sleep are enough? Kenneth G. Berge, M.D. Accessed August 11, 2010
http://www.mayoclinic.com/health/how-many-hours-of-sleep-are-enough/AN01487
3. Sleep Habits: More Important than you Think, by Michael J. Breus, PhD, MD
Accessed August 11, 2010
http://www.webmd.com/sleep-disorders/guide/important-sleep-habits
4. Sleep Hygiene, Best Practices, Accessed August 11, 2010
http://www.sleepdex.org/tips.htm
5. Tips for Getting Better Sleep, Joanna Saisan, MSW, Robert Segal, M.A.,
and Suzanne Barston, Accessed August 11, 2010
http://helpguide.org/life/sleep_tips.htm
6. Sleep Statistics, Accessed August 11, 2010
http://www.bettersleep.org/mattressology/sleep_stats.asp
7. Symptoms of Sleep Deprivation, Accessed August 11, 2010
http://www.wrongdiagnosis.com/s/sleep_deprivation/symptoms.htm
