I’ve always admired people who can sleep less than five hours and seem to function. I’ve always thought that the people who have trained themselves to sleep for such few hours accomplished more than I possibly could, as I sleep for at least 7.5 hours daily. To be honest, I average 8.5-9 hours.
I’ve tried the whole I’m-gonna-sleep-for-four-hours-and-then-hit-the-ground-running thing, but it has never worked for me. Sure, on the first day I will feel like Superwoman, but by the second day I am a zombie. Even with the tons of coffee.
So what does research tell us about sleep? The National Sleep Foundation released the results of a study that took over two years to complete and offered the following recommendations:
For healthy individuals with normal sleep, the appropriate sleep duration for newborns is between 14 and 17 hours, infants between 12 and 15 hours, toddlers between 11 and 14 hours, preschoolers between 10 and 13 hours, and school-aged children between 9 and 11 hours. For teenagers, 8 to 10 hours was considered appropriate, 7 to 9 hours for young adults and adults, and 7 to 8 hours of sleep for older adults. (Excerpt from the National Sleep Foundation report published in the Sleep Journal. Read full report here.)
Basically, as an adult, I need to spend a third of my day asleep (validation of my sleep!).
Reseach also shows that some of the costs of insufficient sleep include:
- Physical maladies such as obesity, headaches and migraines, gastrointestinal issues, liver disorders, slowed metabolism, among others;
- Occupational injuries such as crashing motor vehicles or having near-misses;
- Reduced productivity in the form of impaired cognitive and motor skills, making unsound decisions, giving muddled presentations, trouble learning, easily distracted, weakened social skills, missed work days due to health concerns, among others.
Some say that a sleep deprived person (one getting 5 or less hours of sleep) are akin to those who drink and drive above the legal limit.
So, what are some things that one can do to encourage better sleeping patterns?
- Set a bedtime routine and stick to it. This includes winding down at least one hour before your bedtime by switching off all electronics. You could drink a cup of herbal tea while listening to some soft music.
- Create an environment that encourages sleep – basically comfortable, quiet and dark.
- Exercise for 20 minutes daily to ensure good fatigue, which contributes to deep sleep.
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