Your Guide to Getting the Sleep You Need
March 31, 2021
How important is sleep really? According to a study done by the National Sleep Foundation, sufficient sleep duration requirements vary across the lifespan from person to person. They found that individuals who habitually sleep outside the normal range may be exhibiting signs or symptoms of serious health problems or, if done purposefully, may be compromising their health and well-being. Sleep is an important part of our everyday lives. It can have a profound effect on our health if we aren’t getting enough sleep.
How much sleep do you need?
The amount of sleep you need per night varies depending on your age. According to the Centers for Disease Control and Prevention (CDC), here are the recommended hours of sleep per day:
Newborn (0-3 months): 14-17 hours.
Infant (4-12 months): 12-16 hours including naps.
Toddler (1-2 years): 11-14 hours including naps.
Preschool (3-5 years): 10-13 hours including naps.
School-age (6-12 years): 9-12 hours.
Teen (13-18 years): 8-10 hours.
Adult (18-60 years): 7 or more hours per night.
Adult (61-64 years): 7-9 hours.
Adult (65 years and older): 7-8 hours.
How can sleep improve your health?
Sleep plays a vital role in your health. It is necessary for your body to heal and repair your heart and blood vessels. If you don’t get enough sleep over time, then you are at risk for things like heart disease, kidney disease, high blood pressure, diabetes, and stroke.
Ascension Wysa can help
The new Ascension Wysa app can help improve your sleep at night.
The app offers sleep support as part of its many well-being features. Additionally, it has coaching on mindfulness, care for anxiety, provides resources on spiritual care, and connects to Ascension resources including Ascension Online Care, your employee assistance program (EAP) and more.
Ascension developed this app for all associates and your immediate family! Visit the Ascension Wysa app link above to learn how to download it.
Are naps good for you?
A nap is a short period of sleep usually taken during the day. According to the Sleep Foundation, one-third of American adults nap. They say that naps can be a good way to relax and recharge if you use them effectively. Naps lasting 10 to 20 minutes are considered ideal. They are used as a supplement to your regular hours of sleep rather than a replacement for them. If you nap for too long, then you could disrupt your normal hours of sleep at night. The exception is for children and people that are sick because they need more nap time than others.
Healthy sleep tips
Getting enough sleep per night is essential for your health. You can get the sleep you need by following these healthy sleep tips:
Establish a pre-bed routine: If you can, try to create a consistent routine to follow each night before bed. This helps reinforce healthy habits and signals to your mind and body that it is almost bedtime. Your pre-bed routine can include winding down, lowering the lights, and disconnecting from electronic devices.
Foster pro-sleep habits during the day: There are some things you can do during the day to help pave the way for better sleep at night. They include monitoring your caffeine intake, being mindful of alcohol, finding time to move, and not eating too late.
Create a positive sleep atmosphere in your bedroom: Make your bedroom a place of comfort so that your body enters relaxation mode when it is bedtime. You can do this by choosing quality bedding, avoiding light disruption, and having quiet time right before bed.
When to see a doctor
Sleep disorder is broadly defined as a physical or psychological problem that impairs your ability to sleep or causes increased sleepiness during the day. You might have a sleep disorder if you experience these symptoms:
Regularly experience difficulty sleeping.
Tired during the day, even if you slept for at least seven hours the night before.
Reduced or impaired ability to perform regular daytime activities.
Your partner told you that you snore loudly and sometimes seem to stop breathing.
If you experience any of these symptoms, then you should consult with your doctor.