It would be great to know the
exact amount of sleep necessary to start the next day refreshed [with just the
right amount of energy to glide through tasks easily], and then fade easily into
peaceful sleep when hitting the pillow that night. Unfortunately, there is no such thing as a
"magic number" of resting hours, as it varies for everyone despite
the popular eight-hour rule. In fact,
sleep trends indicate that getting a good night's rest is at the bottom of our national
"to-do" list.
Our bodies are
pre-programmed to be sleepier at certain times of the day than others. For example, that afternoon slow-down and
evening fatigue is completely normal for adults, and is due to your body’s
natural “time clock” [scientifically referred to as the Circadian rhythm]. In
contrast, the Circadian rhythms of
teenagers make for highly alert late-evening hours-- which would explain why
staying up all night used to be so easy to do. If your household is composed of
several age groups, altering schedules to accommodate everyone's sleeping needs
may be difficult but is certainly necessary.
The National Sleep Foundation has
established guidelines, seen below, based on particular age groups:
Age - Hours
of Sleep
Newborn (1-2 months) - 10.5-18 hours
Infant (3-11 months) - 9-12 hours at night, and 30-minute to 2-hour naps 1-4 times a day
Toddlers (1-3 years) - 12-14 hours
Preschoolers (3-5 years) - 11-13 hours
School-Aged Children (5-12 years) - 10-11 hours
Teenagers (11-17) - 8.5-9.25 hours
So how do you find out how many hours of sleep you personally
need? The answer is found by simply going to bed. Mark everything off the to-do list, clear
your mind, and sleep for a set number of hours, making a note of how you feel
the next morning. Some people perform perfectly well on just six hours, but
others easily need nine—the key is to listen to your body. Try testing several different times to
determine which is ideal for you, and then maintain that routine, even on the
weekends! Tailor a routine to fit your entire family based on their needs, and avoid
planning activities that will disrupt their respective sleep schedules.
Most importantly, designate your
bedroom the "sleep-only room" and make it as peaceful and comfortable
as possible so you can fall asleep easily and stay asleep. If your mattress or
pillows are making it difficult to rest, it’s time for an upgrade. All
activities such as eating, watching television or working on the computer need
to happen in another room. Still having problems winding down? The National
Institutes of Health recommend that you try taking a warm bath, listening to
soothing music or drinking a warm beverage. They also advise that you avoid consuming
alcohol or caffeine two to three hours before bed, and that you get your exercise
several hours before bed. Sleep well!
Sources:
http://nih.gov/ "2003
National Sleep Disorders Research Plan"