Stress, Sleep & Success - Part One

Too many Americans are chronically sleep-deprived, and especially our kids.  Sleep experts recommend 7-9 hours of sleep per night for adults, 8-10 hours for adolescents, and 9-12 hours for 6-12 year-olds.  Over a third of adults, 58% of middle-schoolers and 73% of high-schoolers are not meeting these recommendations. 

 Why is this a problem? 

 Our brains don’t function as well when we don’t get enough sleep: we make more errors, decision-making is harder and judgment is not as good . Memory depends on adequate sleep: learning is compromised, particularly long-term. Our mood is affected: anxiety and depression are worsened by lack of sleep; irritability and emotional outbursts are increased  Immune function is compromised, increasing susceptibility to viruses and other infections. Staying up late is associated with poor eating behaviors, increasing risk of obesity. Drowsy driving is common, especially in teens and young adults, increasing risk of accidents 

 Solution 

 Set sleep as a PRIORITY! 

 Turn off all screens 1-2 hours before bedtime and keep them out of the bedroom at night 

 Go to bed and get up at same time every night/day including weekends (sleeping in on weekends doesn’t make up for lost sleep).  Consistency is the key! 

Allow 7-9 hours for adults 18-64; 7-8 hours for adults >65 

8-10 hours for 13-18 year-olds 

9-12 hours for 6-12 year-olds 

10-13 hours for 3-5 year-olds 

11-14 hours for 1-2 year-olds 

12-16 hours for <1 year-olds 

 Develop a relaxing ritual before bed to train your brain to go to sleep at your bedtime 

 Sleep in a cool, dark, quiet room 

 Avoid caffeine (coffee, energy drinks, tea) and other stimulants after mid-afternoon 

 Exercise regularly, preferably outdoors to get the benefit of morning sun 

 Stay away from “sleep medications”, even over the counter: risk of addiction is real 

Note for adults: alcohol can put you to sleep, but may cause disrupted sleep 

 Persistent or severe depression and/or anxiety that interfere with sleep may require more specific treatment by a health-care professional 

  A good night’s sleep prepares you to do, act and be your best: success! 

References:  

Sleep Foundation April 14, 2023: www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics 

CDC March, 2023 www.cdc.gov/pcd/issues/2023/pdf/22_0344.pdf 

American Academy of Sleep Medicine https://aasm.org/clinical-resources/patient-info/ 

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