It’s back to school time for most, but for me it’s bittersweet as summer comes to an end and I start to prepare to send my children back to school. What it also means is time to get them back into their regular sleep routine. No more late nights for them since they can no longer make up for it on the other end.
Many of us do not get enough sleep, though sleep is known to be essential for optimal health and healing. For many people, adequate sleep is thought to be optional, unnecessary or unattainable. Like my children who think it is a treat to stay up late, many people opt to forgo sleep to participate in desired events. We live in a world where many things are available 24/7 and we often place an expectation on ourselves to get things done quickly, even if it means not sleeping.
So… how much sleep do we really need? The answer varies by age with infants and toddlers needing the most sleep, children and adolescents starting to see a decline in sleep requirement and adults needing the least. The overall recommendation is at least 7 hours, preferably 8 for optimal health. The average US adult sleeps 6 hours and 57 minutes and 20% of US adults sleep less than 6 hours per night. 37% of young adults sleep less than 6 hours per night.
So what happens if we continue to get poor sleep? The consequences can be long-term and significant. We all have experienced the mental and physical symptoms that happens when we have not slept well. Are these temporary or do they add up and have long-term effects? We now know that sleep deprivation on a regular basis (defined by sleeping less than 6-8 hours per night) increases the risk of death by 12%. That is NOT a small number.
Adequate sleep is essential for several reasons, blood pressure regulation, mental health, overall function and energy levels. Research has shown that people who do not get adequate sleep are at an increased risk for weight gain and obesity. That is enough reason for me to sleep 9 or 10 hours!!!
So as we think about transitioning from summer break to back to school or work, consider how you will change your routine to improve both the quality and quantity of your sleep. Your kids may not thank you, but your body will.
-Dr. Litty
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