Health Observation: Am I Getting Enough Sleep?

Source: CDC

The amount of sleep you need each day will change over the course of your life. Although sleep needs vary from person to person, the chart from National Heart, Lung, and Blood Institute, National Institutes of Health below shows general recommendations for different age groups:

Age	Recommended Amount of Sleep
Newborns	16–18 hours a day
Preschool-aged children	11–12 hours a day
School-aged children	At least 10 hours a day
Teens	9–10 hours a day
Adults (including the elderly)	7–8 hours a day

If you routinely lose sleep or choose to sleep less than needed, the sleep loss adds up. The total sleep lost is called your sleep debt. For example, if you lose 2 hours of sleep each night, you'll have a sleep debt of 14 hours after a week.

Some people nap as a way to deal with sleepiness. Naps may provide a short-term boost in alertness and performance. However, napping doesn't provide all of the other benefits of night-time sleep. Thus, you can't really make up for lost sleep.

Some people sleep more on their days off than on work days. They also may go to bed later and get up later on days off.

Sleeping more on days off might be a sign that you aren't getting enough sleep. Although extra sleep on days off might help you feel better, it can upset your body's sleep–wake rhythm.

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Sleeping when your body is ready to sleep also is very important. Sleep deficiency can affect people even when they sleep the total number of hours recommended for their age group.

For example, people whose sleep is out of sync with their body clocks (such as shift workers) or routinely interrupted (such as caregivers or emergency responders) might need to pay special attention to their sleep needs.

If your job or daily routine limits your ability to get enough sleep or sleep at the right times, talk with your doctor. You also should talk with your doctor if you sleep more than 8 hours a night, but don't feel well rested. You may have a sleep disorder or other health problem.

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How can We Get Healthy Sleep?

The promotion of regular sleep is known as sleep hygiene. The following is a list of sleep hygiene tips which can be used to improve sleep.

National Sleep Foundation recommendations:

Go to bed at the same time each night and rise at the same time each morning.
Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot or too cold.
Make sure your bed is 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.

Another additional habits that can improve your sleep health are:

Avoid tobacco/nicotine
Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

Bad sleep habits and long-term sleep loss will affect your health.

If you have trouble sleeping, discuss your sleep with your doctor. Before your appointment, keep a 10-day sleep journal or diary to share with your doctor that includes when you:

1. Go to bed

2. Fall asleep

3. Wake up

4. Get out of bed

5. Take naps

6. Exercise

7. Drink alcohol

8. Consume caffeine-containing beverages

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.