Almost two thirds of U.S. adults sleep less than 7 hours in a 24-hour period, and are therefore considered sleep deprived. 10% experience chronic insomnia.
Everyone's sleep need vary, but experts estimates for proper sleep are:
| Age | Recommended Amount of Sleep |
|---|---|
| Newborns | 16–18 hours a day |
| Preschool-aged children | 11–12 hours a day |
| School-aged children | At least 10 hours a day |
| Teens | 9–10 hours a day |
| Adults (including the elderly) | 7–8 hours a day |
Sleeping less than7 hours per night is associated with the following:
~ Increased risk for obesity, diabetes, high blood pressure, coronary heart disease, & stroke.
~ Frequent mental distress
~ A higher death rate
~ Impaired cognitive (brain) performance, which can increase the likelihood of motor vehicle and work accidents.
For helping yourself and your family to get good restful night's sleep:
1. Set a pattern of going to bed at the same time each night and rising at the same time each morning. 2. Making sure that the bedroom environment is quiet, dark, relaxing, and neither too hot nor too cold. 3. Turn off televisions, computers, mobile devices, and distracting or light-emitting electronic devices from the bedroom at least 1 -2 hours before going to sleep.
4. Avoid large meals, nicotine, alcohol, strenuous exercise, and caffeine for at least 2 and preferably 4 hours before bedtime. A light dinner is helpful for improved sleep and weight control.
5. Go easy on sleep medication. Research studies have shown that they aren't as good as advertised, and can have significant adverse effects such as allergic reactions, impaired cognitive function, increased falls due to balance issues, and long-term users have a higher death rate.
6. Do relaxation techniques, breathing exercises, meditation and/or yoga in the evening before bed.
7. Use "white noise" devices to block out surrounding environmental noise.
8. There are a number of herbal and natural supplements that might help. Feel free to discuss these with me.
http://www.cdc.gov/mmwr/volumes/65/wr/mm6506a1.htm?s_cid=mm6506a1_e
http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/howmuch
http://bmjopen.bmj.com/content/2/1/e000850
http://well.blogs.nytimes.com/2012/03/12/new-worries-about-sleeping-pills/?_r=0
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