The Importance of Sleep

Adequate amount of sleep varies across the lifespan and from person to person. However, studies find that habitually deviating far from the recommended range compromises health and well-being.

National Sleep Foundation recommends the following amount of sleep “for healthy individuals and those not suffering from a sleep disorder:”

Newborns: 14 – 17 hours
Infants: 12 – 15 hours
Toddlers: 11 – 14 hours
Preschoolers: 10 – 13 hours
School-aged children: 9 – 11 hours
Teenagers: 8 – 10 hours
Adults: 7 – 9 hours
Older adults: 7 to 8 hours

It must be noted that while the above guideline is not unanimous across the globe, it is similar in the amount recommended.

Studies have not found long sleep (sleeping longer than the recommended duration) to be beneficial. Aside from the elderly population, long sleep is generally associated with other health problems including depression and chronic pain. Moreover, excessive long sleep duration may be indicative of poor sleep efficiency (i.e., spending a lot of time in bed but with poor sleep quality).

Sleep hygiene tips include having a consistent and relaxing bedtime routine, removing screens from the bedroom, and exercising regularly during the day. Children are not the only ones who should have a bedtime routine, so create a routine for yourself. It gets your mind and body ready for sleep.

• Consistent sleep schedule

This ensures you get enough sleep every night. Going to bed and getting up around the same time each night trains your body to fall asleep and wake up when you want it to. 

• Bedtime routines

Bedtime routines may include reading a book, taking a bath, or other relaxing activities. Such a routine signals your brain to get ready for sleep.

• No screen before bed

Avoid using your devices such as computers and smartphones at least an hour before bed as they emit blue light. This type of light can decrease the amount of time the body spends in slow-wave sleep and rapid eye movement (REM) sleep. These two stages of sleep are important for memory consolidation and mood regulation.

• Regular exercise

Exercise is a crucial part of sleep hygiene. It helps relax the mind in preparation for sleep. For general health and wellness, 150 minutes of moderate-intensity exercise per week is ideal.

Research is still ongoing as to when exercise is most beneficial to sleep. However, evening exercise improves sleep quality by helping you fall asleep faster, reduces nighttime awakening, and increases the time spent in slow-wave sleep. Ensure that you are not exercising within 90 minutes of bedtime. This gives time for endorphin levels and core body temperature to return to levels that are beneficial to sleep. Some people may have to avoid exercising within 4 hours of bedtime. Others even find that morning exercise works best for them. Experiment to see what works for you as several factors come to play, including personality and the intensity of exercise.