Sleep is essential for optimal safety,
mood, performance and health. The amount of sleep you get can dramatically
improve or hinder your quality of life in various ways.
“Cancer is another disorder that's been linked to poor quality sleep,” notes Dr. Christopher Winter, owner of Charlottesville Neurology and Sleep Medicine in Virginia and medical director of the Martha Jefferson Hospital Sleep Medicine Center. “Individuals who work unusual schedules and have unpredictable sleep timing over time may show an increased risk for certain types of cancers, particularly women and breast cancer.”
The amount of sleep a person needs each
day varies with age, according to the National Sleep Foundation.
- Newborns (0-3 months) need 14-17 hours
- Infants (4-11 months) need 12-15 hours
- Toddlers (1-2 years) need 11-14 hours
- Preschoolers (3-5) need 10-13 hours
- Children (6-13) need 9-11 hours
- Teenagers (14-17) need 8-10 hours
- Adults (18-64) need 7-9 hours
- Older adults (65+) need 7-8 hours
Older adults need about that same amount
of slumber as other adults, but they tend to sleep more lightly and for shorter
time spans than younger adults. Older adults’ sleep difficulties are often
related to the natural aging process. Many sleep disorders increase with age.
Inadequate sleep negatively affects health
in a number of ways, says the American Academy of Sleep Medicine. For example:
Sleep deprivation can affect your mood and performance. It can make you feel irritable, anxious, or depressed. It can make it difficult to concentrate on everyday tasks. Lack of sleep can become a safety hazard when it results in drowsy driving and workplace injuries.
Sleep deprivation can affect your mood and performance. It can make you feel irritable, anxious, or depressed. It can make it difficult to concentrate on everyday tasks. Lack of sleep can become a safety hazard when it results in drowsy driving and workplace injuries.
Digestive problems are very common in
individuals who have poor sleep quality and probably account for the most common
reason why people miss work.
Regular lack of sleep can make symptoms of an existing chronic condition seem worse and may even increase the risk of developing certain conditions—high blood pressure, obesity, diabetes and heart attack, to name a few.
Individuals who are not getting enough sleep also are more susceptible to illnesses, as poor quality sleep weakens the immune system.
Regular lack of sleep can make symptoms of an existing chronic condition seem worse and may even increase the risk of developing certain conditions—high blood pressure, obesity, diabetes and heart attack, to name a few.
Individuals who are not getting enough sleep also are more susceptible to illnesses, as poor quality sleep weakens the immune system.
“Cancer is another disorder that's been linked to poor quality sleep,” notes Dr. Christopher Winter, owner of Charlottesville Neurology and Sleep Medicine in Virginia and medical director of the Martha Jefferson Hospital Sleep Medicine Center. “Individuals who work unusual schedules and have unpredictable sleep timing over time may show an increased risk for certain types of cancers, particularly women and breast cancer.”
To improve your sleep, it is recommended
limiting exposure to bright light in the evening, turning off electronic
devices at least 30 minutes before bedtime, not eating a large meal before
bedtime, avoiding consuming caffeine or alcohol before bedtime and reducing
your fluid intake before bedtime.
Consistency is important. Dr. Winter recommends
going to bed and waking up around the same time every day and not having a wide
span of sleep timing.
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