By; Claire Phifer
Sleep is a part of everyone’s life. According to the Centers for Disease Control and Prevention (2022), about one-third of US adults report not getting the recommended amount of sleep.
But you may ask, why is sleep so important other than to avoid feeling tired? Well, sleep helps regulate many of the body’s organ systems and maintain their functions. Here are the risks involved with lack of sleep:
- Cardiovascular system – Higher risk of coronary heart disease, high blood pressure, obesity, and stroke.
- Hormones – Disturbed release of important hormones, like cortisol, testosterone, estrogen, or progestogen, (especially for children when entering puberty)
- Metabolism – Decrease in insulin response, increased intake of fatty, sweet, and salty foods, decreased physical activity, and increased risk of metabolic syndrome.
- Immune system – Similar to hormones, some immune cells work better during sleep, so people with a lack of sleep may be more likely to have colds or infections.
- Brain function – Learning and long-term memory rely on sleep, so focus and clear thinking will be more difficult without adequate amounts of sleep
Knowing these risks, how many hours of sleep do you and your child need every night?
- Adults – 7-9 hours a night
- Teens – 8-10 hours a night
- Children 6 to 12 years old – 9-12 hours a night
- Children 3 to 5 years old – 10-13 hours a night
- Children 1 to 2 years old – 11-14 hours a night
- Infants 4 months to 1 year – 12-16 hours a night
- Newborns to 4 months – varies
Now if you or your child are struggling with getting the recommended hours of sleep or getting poor-quality sleep, here are some tips to try: