Are You Getting Enough Sleep?


Feel tired often? Insufficient sleep is associated with a number of chronic diseases and conditions. Sufficient sleep is increasingly being recognized as an essential aspect of chronic disease prevention and health promotion.

How you feel and perform during the day is related to how much sleep you get the night before. If sleepiness interferes with your daily activities, more sleep each night will improve the quality of your waking hours. Yet many adults report experiencing a sleeping problem one or more nights a week.

Insufficient sleep is associated with a number of chronic diseases and conditions—such as diabetes, cardiovascular disease, obesity, and depression—which threaten our nation’s health. Not getting enough sleep is associated with the onset of these diseases and also may complicate their management and outcome.

Sufficient sleep is increasingly being recognized as an essential aspect of chronic disease prevention and health promotion. How much sleep is enough? Sleep needs vary from person to person and change as people age. Consider these sleep guidelines for different age groups.

How much sleep do you need?*

Infants

  • Birth-2 months need 12-18 hours
  • 3-11 Months need 14-15 hours
     

Toddlers/Children

  • 1-3 Years need 12-14 hours
  • 3-5 Years old need 11-13 hours
  • 5-10 Years old need 10-11 hours
     

Adolescents

  • 10-17 Years need 8.5-9.5 hours
     

Adults

  • Need 7-9 hours


*Data from the National Sleep Foundation


Tips on how to promote good sleeping habits:

  • Go to bed at the same time each night, and rise at the same time each morning.
  • Sleep in a quiet, dark, and relaxing environment, which is neither too hot nor too cold.
  • Make your bed comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music.
  • Remove all TVs, computers, and other "gadgets" from the bedroom.
  • Avoid large meals before bedtime.
     

Happy Sleeping!

We would lile to thank the CDC website for this article.

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