Did you know? Sleep occupies a significant portion of our lives. On average, sleep makes up one-fourth to one-third of a person’s lifetime. Despite its importance, sleep time varies with age. Here’s a breakdown of the daily sleep recommendations by age group:
| Age Group |
Daily Sleep Recommendation |
| 0 – 3 months | 14 – 17 hours |
| 4 – 12 months | 12 – 16 hours (including naps) |
| 1 – 2 years | 11 – 14 hours (including naps) |
| 3 – 5 years | 10 – 13 hours (including naps) |
| 6 – 12 years | 9 – 12 hours |
| 13 – 17 years | 8 – 10 hours |
| 18 – 60 years | 7 or more hours |
| 61 – 64 years | 7 – 9 hours |
| 65 years and older | 7 – 8 hours |
Table Adapted from the CDC
Unlocking Sleep’s Secrets
Historically, before the 1950s, many people believed sleep was a state of dormancy; however, this notion is not quite true. Sleep is an active period where the brain and body rejuvenate. This process includes critical functions like brain maintenance, cellular nutrient and energy replenishments, and a time for the body to heal injuries and combat infections—this is why you often feel exhausted when sick.
Exploring the Sleep Cycle
Sleep consists of two main categories: rapid eye movement (REM) and non-rapid eye movement (NREM). NREM is further broken down into three stages.
Stage 1 is the transition from being awake to asleep. During this time, eye movement, heart rate, breathing, and brain activity decrease, with occasional muscle twitches. NREM Stage 1 is the shortest phase, lasting roughly 5% of total slumbertime.
Stage 2, commonly referred to as light sleep, accounts for the majority of sleep time. While in this state, heart rate and breathing decrease, eye movement ceases, and a drop in body temperature occurs. Additionally, brain activity continues to slow with periodic bursts of electrical activity, which is thought to be involved in brain maintenance, such as reorganizing and cataloging memories.
In Stage 3, or deep sleep, heart rate and breathing hit their lowest points, muscles are fully relaxed, and it becomes challenging to be awakened, making this stage crucial for feeling well-rested in the morning.
During the REM stage, the brain enters a state of heightened activity, characterized by rapid, closed-eye eye movements and brain activity resembling wakefulness; furthermore, this is the stage where the majority of dreaming occurs. Throughout the night, the cycle of these stages repeats, with durations of deep sleep decreasing with light and REM sleep increasing as the night progresses.
Health Risks & Sleep Disorders
Inadequate or poor-quality sleep can lead to physical and mental health problems, like impaired cognitive function, a weakened immune system, and even insulin resistance. Additionally, you may also experience increased appetite, which could lead to overeating and weight gain. But what if sleeping difficulties persist? Consult with a medical professional, as this may be indicative of a sleep disorder such as:
- Insomnia is the inability to fall or stay asleep.
- Sleep Apnea is a condition that occurs when breathing stops and restarts during sleep, which can prevent the body from getting enough oxygen.
- Narcolepsy causes extreme daytime sleepiness, which can include sudden, brief episodes of deep sleep.
- Restless Legs Syndrome (RLS), also known as Willis-Ekbom Disease, is a condition that causes an irresistible urge to move the legs.
Promoting Better Habits
To celebrate Better Sleep Month, consider adopting these healthier sleep habits:
- Stick to a Schedule: Choose a bedtime that allows you to get the recommended amount of sleep for your age. Be consistent with the time you go to bed, even on weekends and vacations.
- Limit Electronics: Avoid using your phone or other electronics at least an hour before bed.
- Relax Before Bed: Try a calming activity like a hot bath, drinking a warm cup of chamomile tea, or another relaxing routine to wind down.
- Don’t Lie Awake in Bed: If you can’t fall asleep, try doing something else, like reading or listening to calming music/white noise.
- Try a Cooler Bedroom: As you sleep, your body temperature naturally drops and a warmer bedroom may disrupt the process. Most people find setting the thermostat around 65 – 68°F to be ideal.
- Avoid Alcohol Before Bed: While having a few drinks may help you relax and feel sleepy, alcohol can actually disrupts your sleep cycle and reduces sleep quality. It can also increase snoring and make conditions like sleep apnea worse.
This month, and every month, let’s take steps towards improving our nightly rest and experience the profound benefits on our overall health and well-being. Remember, many sleep disorders are treatable, so don’t hesitate to reach out for professional help and ensure restful nights ahead. Sweet dreams!
An Equal Opportunity Institution.
3
