Tired? Insufficient sleep is associated with a number of chronic diseases and conditions - such as diabetes, cardiovascular diseases, obesity and depression. Not getting enough sleep is associated with the onset of these diseases and also may complicate their management and outcome.
How you feel and perform during the day is related to how much sleep you get the night before. If sleepiness interferes with your daily activities, more sleep each night will improve the quality of your waking hours. Many adults report experiencing a sleeping problem one or more nights a week.
Sufficient sleep is increasingly being recognized as an essential aspect of chronic disease prevention and health promotion. How much sleep is enough? Sleep needs vary from person to person and change as people age. Consider these sleep guidelines for different age groups:
How much sleep do you need?*
Infants:
Birth–2 months old need 12–18 hours
3–11 months old need 14–15 hours
Toddlers/Children:
1–3 years old need 12–14 hours
3–5 years old need 11–13 hours
5–10 years old need 10–11 hours
Adolescents 10-17 years old need 8.5–9.5 hours
Adults need 7–9 hours
*Data from the National Sleep Foundation
The promotion of regular sleep is known as sleep hygiene. Here are some simple sleep hygiene tips:
Go to bed at the same time each night, and rise at the same time each morning.
Sleep in a quiet, dark and relaxing environment, which is neither too hot nor too cold.
Make your bed comfortable and use it only for sleeping and not for other activities, such as reading, watching TV or listening to music.
Remove all TVs, computers and other "gadgets" from the bedroom.
Avoid physical activity within a few hours of bedtime.
Avoid large meals before bedtime.
Sleep-related difficulties – typically called sleep disorders – affect many people. Major sleep disorders include:
Insomnia – an inability to fall or stay asleep that can result in functional impairment throughout the day.
Narcolepsy – excessive daytime sleepiness combined with sudden muscle weakness; episodes of narcolepsy are sometimes called "sleep attacks" and may occur in unusual circumstances.
Restless Legs Syndrome (RLS) – an unpleasant "creeping" sensation associated with aches and pains throughout the legs that can make it difficult to fall asleep.
Sleep Apnea – interrupted sleep caused by periodic gasping or snorting noises, or momentary suspension of breathing.
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