How Much Sleep Do I Need?

During stressful times you may experience difficulty sleeping well at night and wake up just as tired as when you went to bed. Sleep is easily affected by caffeine, electronics or television, ambient air temperature and lifestyle factors such as exercise and stress. Did you know humans typically spend 1/3 of their life asleep? Why is sleep so important, yet undervalued in our busy lives?

Research shows that sleep is an important life function, during which our brain “cleans up” neurologic waste products created during our daytime. Sleep deficiency has been linked to increased risk for heart disease, kidney disease, high blood pressure, diabetes, obesity and stroke. Children who get less sleep may experience mood swings, feel sad or depressed and have trouble getting along with others. Adults who are habitually sleepy can feel less productive, cranky or irritable or feel the need to depend on caffeine to get them through their day

So how much sleep should we get each night? The standards were recently updated for your age:

• 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)

Most of us know that getting a good night’s sleep is important, but too few of us actually make those evening and nighttime hours beneficial. For many of us with sleep debt, we’ve forgotten what being truly rested feels like. Ask yourself “How often do I feel rested?” If the answer is “Not often,” you may need to examine your sleep habits to determine where positive changes can be made.

Good sleep habits include:

1. Cool, quiet and dark room to sleep in
2. Electronics off 1-2 hours before bedtime
3. No electronics in the bedroom
4. Stick to a sleep schedule, even on the weekends
5. Exercise regularly
6. Limit caffeine and alcohol

Here’s to a good night’s rest! Make it a priority and soon you will be feeling better and ready for your day each morning.

Beth Mayotte, OTR/L, CWCE
Occupational Therapist
Live Your Life^TM
Bringing Physical Therapy & Wellness to You!

Beth Mayotte graduated with a B.A. in Occupational Therapy from St. Catherine University in 1997. Following internships in Berkeley and Fremont CA, Beth worked in Abiliene, Texas in inpatient rehab servicing 19 counties. Beth was part of an interdisciplinary team that treated spinal cord injuries, traumatic brain injuries, and general orthopaedic and neurologic diagnoses.

Beth returned to MN in 2001 to work in various settings including long-term care, transitional care, and acute care. Starting in 2007, she worked in a non-traditional outpatient clinic utilizing a Postural Restoration perspective on land and in the pool. Working from a Postural Restoration perspective, Beth also utilized Graston techniques, modalities, balance and strength training, and pool therapy to help the client achieve their goals and maximum physical abilities.

In addition to Live Your Life PT, Beth currently works for Blankenheim Services LLC and is contracted at manufacturing sites, providing onsite ergonomic assessments and Rehab Response Services to employees both on the factory floor and in office environments.

Beth loves the freedom and flexibility her career as an Occupational Therapist has provided her and her family. She also loves the ability to partner closely with the client to achieve their goals, support them, and witness their journey to improved health and independence.

References
¹“Why is sleep important?”  National Institute of Health.  https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why. Accessed 21 Nov 2017.

²“Excessive Sleepiness.”  National Sleep Foundation.  https://sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-we-really-need-0.  Accessed 21 Nov. 2017.