Have you ever thought about whether you or your family members are in the habit of getting enough sleep to get through the day and be in good health? Chances are you don't.
People often reduce their sleep because of work, family demands or even to catch up on the current TV series, yet not getting enough sleep has high-risk health effects.
According to the Centers for Disease Control and Prevention (CDC), not getting enough sleep leads to an increased risk of obesity, type 2 diabetes, high blood pressure, heart disease and stroke, as well as poor mental health and even premature death.
A night of not getting enough sleep can affect the next day. Not only are you more likely to be sleepy, but you are also more likely to be cranky, less productive at work and more likely to be involved in a car accident, the agency details.
Notably, one-third of the California population over the age of 18 sleeps less than 7 hours a day, primarily in communities such as African American, Native Hawaiian or Pacific Islander, American Indian or Alaska Native, Asian and Latino, in that order.
How many hours of sleep are necessary?
The amount of sleep you need changes as you get older. The American Academy of Sleep Medicine and the Sleep Research Society recommend that those between 4 and 12 months of age get 12 to 16 hours of sleep per day, including naps.
Toddlers between 1 and 2 years old should sleep between 11 and 14 hours a day, while preschoolers between 3 and 5 years old should sleep between 10 and 13 hours, in both cases including naps.
For school-age children 6 to 12 years old, experts recommend 9 to 12 hours of sleep daily; while adolescents 13 to 18 years old should sleep between 8 and 10 hours; and adults 18 to 60 years old should sleep for 7 hours or more.
What about sleep quality?
Getting enough sleep is important, but good quality sleep is essential.
The CDC details that signs of poor sleep quality include feeling sleepy or tired even after getting enough sleep, waking up repeatedly during the night, and having symptoms of a sleep disorder, such as snoring.
In that sense, better sleep habits can improve sleep quality.
If you have symptoms of a sleep disorder, such as snoring or being very sleepy during the day after a full night's sleep, experts suggest telling your doctor.
Habits to improve sleep time and sleep quality
To obtain a better sleep time and quality of sleep it is necessary to change habits, such is the case of:
- Be consistent. You need to go to bed at the same time every night and get up at the same time every morning, even on weekends.
- Make sure the room is quiet, dark, relaxing and at a comfortable temperature.
- Remove electronic devices such as televisions, computers and smart phones from the bedroom.
- Avoid excessive or abundant meals, rich in carbohydrates and fats that can cause indigestion, as well as caffeine and alcohol before going to bed.
- Do not use tobacco.
- Exercise. Being physically active during the day can help you fall asleep more easily at night.
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