Getting Enough Zzzz’s
After eight to nine hours of sleep, I feel well rested with lots of energy. Yet, I know many people who function optimally at seven hours. So, how many hours of sleep should we get each night? According to The National Sleep Foundation, there is no exact number of hours that we all need…
“Just like any other characteristics you are born with, the amount of sleep you need to function best may be different for you than for someone who is of the same age and gender.”
While there is no “magic number” for hours of sleep needed, most experts agree on “rule-of-thumb” amounts of sleep based on age.
| Age | “Rule-of-thumb” Sleep Needs |
| Newborns (1-2 months) | 10.5-18 hours |
| Infants (3-11 months) | 9-12 hours during the night and 30-minute to two-hour naps, one to four 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 |
| Teens (11-17 years) | 8.5-9.25 hours |
| Adults | 7-9 hours |
| Older Adults | 7-9 hours |
As a child, I could fall anywhere… in the car, eating spaghetti, standing up next to a bed (yes, not on the bed but next to it!). My love of sleep has stayed with me throughout the years. Just this past weekend I clocked in eleven hours of sleep on Friday night! Apparently, my sleep needs are closer to the needs of an infant than the needs of the majority of my friends and family. Usually within five minutes of my head hitting the pillow, I am asleep. I am very thankful for my ability to fall asleep very easily. According to the CDC, greater than 25% of Americans report not getting enough sleep from time to time, while almost 10% experience chronic insomnia.
What happens when you do not get enough sleep? Insufficient sleep is linked with:
- Increased risk of motor vehicle accidents
- Obesity– due to an increased appetite caused by sleep deprivation
- Increased risk of diabetes and cardiovascular disease
- Increased risk for depression and substance abuse
- Decreased ability to pay attention, react to signals or remember new information
Other than my natural ability to fall asleep so easily, there are some environmental factors that help me sleep. We have a very dark, quiet room with no distractions such as TV or computer and an extremely comfy mattress. We also keep the temperature pretty cool.
Do you think you are getting enough sleep for your “individual” sleep needs? What are some things you do to help with getting a better night’s sleep?
Kasey
1 comment 
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November 30th, 2009 at 8:57 pm
Yes you are one who needs her sleep, I can agree (haha). I try to put my kids to bed at 8:00 and I do a couple of things around the house and prepare for the next day and my goal is to get to bed by 10:00. It doesn’t always happen but I try too so I can feel refresh the next day!