How Much Sleep Do You Need?

Based on the 2013 International Bedroom Poll, which was conducted by the National Sleep Foundation, 25% of Americans report having to cut down on sleep due to long workdays.

On the average, Americans get only 6.5 hours of sleep on weeknights. It is estimated that about 7.25 hours is needed in order to function optimally.

Canadians do better than Americans in the sleep department. They get on the average, just over seven hours of sleep per night.

Sleep is essential for cellular repair, physical health and mental health. Reducing your sleep by just a few hours every night, can have serious and far-reaching effects on your health, as well as on your longevity.

As a general rule, children, especially infants, need significantly more sleep than adults.

Sleep experts recommend the following for different age groups:

• Newborns – 16 to 17 hours a day
• Toddlers (1 to 3 years old ) – 12 to 14 hours a night
• Preschoolers (3 to 5 years old) – 11 to 13 hours a night
• School-aged children (up to 12 years old) – 10 to 11 hours a night
• Teenagers – About 9 hours a night
• Adults - About 7.25 hours a night

If a child exhibits excessive fussiness, irritability, crying, or tantrums, this may be often linked to lack of sleep. Frequent yawning throughout the day is another indication that your child may need more sleep.

How Much Sleep Is Too Much?

While there are a lot of Americans who lack sleep, there are also some who may be sleeping more than they should.

People who are in their 60s and 70s who sleep nine hours or more each night, have a more rapid decline in their cognitive function than those who sleep between six and eight hours. Sleepers of 9 hours or more, make up about 40% of this age bracket. Another 49% were considered normal sleepers of 6 to 8 hours a night and 11% slept just five hours or less.

5 Simple Secrets to a Sound & Restful Sleep:

1. Stop watching television or using any of your electronic devices at least an hour before going to bed. The blue light from these devices tricks your brain into thinking it's still daytime and interferes with your natural circadian rhythm.

2. Do not eat a heavy meal or spicy foods close to bedtime. This will also help to reduce or prevent esophageal reflux.

3. Avoid the key factors that disrupt your body’s healthy melatonin production. Melatonin production is associated with restful sleep. Melatonin production disruption can occur from; electromagnetic field (EMF) sources too close to the bed and too much light in the bedroom. Try switching off Wi-Fi devices and remove all electronics from your bedroom. You can also wear an eye mask or turn off all the lights, so you can sleep in total darkness. If you need a nightlight, a Himalayan salt lamp, set on a low light output, is ideal. Yellow and red light do not disrupt melatonin production nearly as much as blue, green or full spectrum light.

4. Keep the temperature in your bedroom below 70 degrees F. According to studies, the optimal room temperature for sleep is between 60 to 68 degrees F.

5. Make sure your mattress, pillows and bedding are all made from non-toxic substances. Studies have shown that toxic chemicals, especially flame retardants, have numerous side effects, especially in children. These chemicals may not directly impact the quality of your sleep, but they will significantly impact your health in a negative manner.

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