{"id":3942,"date":"2017-12-15T08:00:38","date_gmt":"2017-12-15T08:00:38","guid":{"rendered":"http:\/\/www.liveyourlifept.com\/blog\/?p=3942"},"modified":"2017-12-15T08:00:38","modified_gmt":"2017-12-15T08:00:38","slug":"how-much-sleep-do-i-need","status":"publish","type":"post","link":"https:\/\/liveyourlifept.com\/blog\/2017\/12\/15\/how-much-sleep-do-i-need\/","title":{"rendered":"How Much Sleep Do I Need?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">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?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that sleep is an important life function, during which our brain \u201ccleans up\u201d neurologic waste products created during our daytime. Sleep deficiency has been linked to increased risk for <\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/health-topics\/topics\/cad\"><span style=\"font-weight: 400;\">heart disease<\/span><\/a><span style=\"font-weight: 400;\">, kidney disease,\u00a0<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/health-topics\/topics\/hbp\"><span style=\"font-weight: 400;\">high blood pressure<\/span><\/a><span style=\"font-weight: 400;\">, diabetes, obesity and\u00a0<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/health-topics\/topics\/stroke\"><span style=\"font-weight: 400;\">stroke<\/span><\/a><span style=\"font-weight: 400;\">. 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<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So how much sleep should we get each night? The standards were recently updated for your age:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Newborns (0-3 months<\/b><span style=\"font-weight: 400;\">):<br \/>\nSleep range narrowed to 14-17 hours each day (previously it was 12-18)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Infants (4-11 months):<\/b><span style=\"font-weight: 400;\"><br \/>\nSleep range widened two hours to 12-15 hours (previously it was 14-15)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Toddlers (1-2 years):<\/b><span style=\"font-weight: 400;\"><br \/>\nSleep range widened by one hour to 11-14 hours (previously it was 12-14)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Preschoolers (3-5):<\/b><span style=\"font-weight: 400;\"><br \/>\nSleep range widened by one hour to 10-13 hours (previously it was 11-13)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>School-age children (6-13):<\/b><span style=\"font-weight: 400;\"><br \/>\nSleep range widened by one hour to 9-11 hours (previously it was 10-11)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Teenagers (14-17):<\/b><span style=\"font-weight: 400;\"><br \/>\nSleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Younger adults (18-25):<\/b><span style=\"font-weight: 400;\"><br \/>\nSleep range is 7-9 hours (new age category)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Adults (26-64):<\/b><span style=\"font-weight: 400;\"><br \/>\nSleep range did not change and remains 7-9 hours<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Older adults (65+):<\/b><br \/>\nSleep range is 7-8 hours (new age category)<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most of us know that getting a good night\u2019s sleep is important, but too few of us actually make those evening and nighttime hours beneficial. For many of us with\u00a0<\/span><a href=\"https:\/\/sleep.org\/articles\/get-rid-of-sleep-debt\/\"><span style=\"font-weight: 400;\">sleep debt,<\/span><\/a><span style=\"font-weight: 400;\">\u00a0we\u2019ve forgotten what being truly rested feels like. Ask yourself \u201cHow often do I feel rested?\u201d If the answer is \u201cNot often,\u201d you may need to examine your sleep habits to determine where positive changes can be made.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Good sleep habits include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cool, quiet and dark room to sleep in<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Electronics off 1-2 hours before bedtime<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No electronics in the bedroom<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stick to a sleep schedule, even on the weekends<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exercise regularly<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Limit caffeine and alcohol<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Here\u2019s to a good night\u2019s rest! Make it a priority and soon you will be feeling better and ready for your day each morning.<\/span><\/p>\n<p><b>Beth Mayotte, OTR\/L, CWCE<\/b><b><br \/>\n<\/b>Occupational Therapist<br \/>\n<strong>Live Your Life<sup>TM<\/sup><br \/>\n<em>Bringing Physical Therapy &amp; Wellness to You!<\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-3937 alignleft\" src=\"http:\/\/www.liveyourlifept.com\/blog\/wp-content\/uploads\/2017\/12\/Screen-Shot-2017-12-08-at-7.44.50-AM-298x300.png\" alt=\"\" width=\"304\" height=\"306\" srcset=\"https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2017\/12\/Screen-Shot-2017-12-08-at-7.44.50-AM-298x300.png 298w, https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2017\/12\/Screen-Shot-2017-12-08-at-7.44.50-AM-150x150.png 150w, https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2017\/12\/Screen-Shot-2017-12-08-at-7.44.50-AM-100x100.png 100w, https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2017\/12\/Screen-Shot-2017-12-08-at-7.44.50-AM-80x80.png 80w, https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2017\/12\/Screen-Shot-2017-12-08-at-7.44.50-AM.png 656w\" sizes=\"(max-width: 304px) 100vw, 304px\" \/><\/p>\n<p>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.<\/p>\n<p>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.<\/p>\n<p>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.<\/p>\n<p>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.<\/p>\n<p><b>References<br \/>\n<\/b><sup>1<\/sup><span style=\"font-weight: 400;\">\u201cWhy is sleep important?\u201d \u00a0<\/span><i><span style=\"font-weight: 400;\">National Institute of Health<\/span><\/i><span style=\"font-weight: 400;\">. \u00a0<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/health-topics\/topics\/sdd\/why\"><span style=\"font-weight: 400;\">https:\/\/www.nhlbi.nih.gov\/health\/health-topics\/topics\/sdd\/why<\/span><\/a><span style=\"font-weight: 400;\">. Accessed 21 Nov 2017.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><sup>2<\/sup>\u201cExcessive Sleepiness.\u201d \u00a0<\/span><i><span style=\"font-weight: 400;\">National Sleep Foundation<\/span><\/i><span style=\"font-weight: 400;\">. \u00a0<\/span><a href=\"https:\/\/sleepfoundation.org\/excessivesleepiness\/content\/how-much-sleep-do-we-really-need-0\"><span style=\"font-weight: 400;\">https:\/\/sleepfoundation.org\/excessivesleepiness\/content\/how-much-sleep-do-we-really-need-0<\/span><\/a><span style=\"font-weight: 400;\">. \u00a0Accessed 21 Nov. 2017.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 &#8230;<\/p>\n","protected":false},"author":35,"featured_media":3943,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,182,315,317],"tags":[536,1427,1477,1769,1954,2259,2422,2429,2433,2437,2857,2858,3009,3324,3424,3858,4033],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Much Sleep Do I Need? - LYL<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/liveyourlifept.com\/blog\/2017\/12\/15\/how-much-sleep-do-i-need\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Much Sleep Do I Need? - LYL\" \/>\n<meta property=\"og:description\" content=\"During stressful times you may experience difficulty sleeping well at night and wake up just as tired as when you went to bed. 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