Sleep Health: Are you Getting Enough Sleep?
Date: 09/30/21
Getting enough sleep at night is an important part of keeping healthy. Not getting enough sleep at night is linked to a number of diseases and conditions including diabetes, heart disease, obesity and depression. Below is information from the Centers for Disease Control and Prevention on how to tell if you’re getting enough sleep at night and how to improve your sleep habits.
How Much Sleep Do I Need?
How much sleep you need changes as you age. The American Academy of Sleep Medicine and the Sleep Research Society recommend:
| Age Group | Age | Recommended Hours of Sleep |
|---|---|---|
| Infant | 4-12 months | 12-16 hours per 24 hours (including naps) |
| Toddler | 1-2 years | 11-14 hours per 24 hours (inlcuding naps) |
| Pre-School | 3-5 years | 10-13 hours per 24 hours (including naps) |
| School Age | 6-12 years | 9-12 hours per 24 hours |
| Teen | 13-18 years | 8-10 hours per 24 hours |
| Adult | 18-60 years | 7 or more hours per night |
Habits to Improve Your Sleep
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
- Remove electronic devices such as TVs, computers, and phones from the bedroom.
- Avoid large meals, caffeine, and alcohol before bedtime.
- Don’t use tobacco.
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
What About Sleep Quality?
Getting enough sleep is important, but good sleep quality is also essential. Signs of poor sleep quality include feeling sleepy or tired even after getting enough sleep, repeatedly waking up during the night, and having symptoms of a sleep disorder (such as snoring or gasping for air). Better sleep habits may improve the quality of your sleep. If you have symptoms of a sleep disorder, such as snoring or being very sleepy during the day after a full night’s sleep, make sure to tell your doctor.
For more information on sleep and other health topics, visit Superior HealthPlans Health & Wellness page.