If you’re like many Americans who dread the morning alarm clock, you could use just a little more time snoozing. Long days and busy schedules can make sticking to a healthy sleep schedule a challenge. But it’s hard to understate the importance of a good night’s rest. Poor sleep impacts energy levels and productivity and can lead to serious health complications.
When it comes to maintaining good health, sleep is just as important as diet and exercise. Sleep plays a vital role in many of your body’s functions:
Energy – The most obvious effect of sleep deprivation is less physical energy, or tiredness, which impacts your productivity throughout the day.
Brain Function – A poor night’s sleep means a drop in alertness, concentration and the ability to remember things. Additionally, recent studies suggest a link between lack of sleep and the development of Alzheimer’s disease and dementia1.
Mental Health – Anxiety and trouble sleeping can be a chicken-or-egg situation, but taking steps to ensure proper rest can positively impact stress levels, mood and overall mental health.
Weight – Poor sleep is linked with weight gain and adverse effects on blood sugar, so it’s important for diabetics and those watching their weight for health reasons to sleep well.
Immune System – Getting enough sleep can improve your immune function and help fight the common cold, as well as allowing your body to heal and repair cells while you rest.
Inflammation – Research shows that good sleep habits correlate with reduced chronic inflammation, which contributes to a range of health problems.
Heart Health – Because insufficient sleep can influence blood pressure and vital organ function, it’s associated with a greater risk of heart disease, heart attacks and stroke.
HOW MUCH SLEEP DO WE REALLY NEED?2
| Age Group | Age Range | Recommended Amount of Sleep per Day |
|---|---|---|
| Newborn | 0-3 months | 14-17 hours |
| Infant | 4-11 months | 12-15 hours |
| Toddler | 1-2 years | 11-14 hours |
| Preschool | 3-5 years | 10-13 hours |
| School-age | 6-13 years | 9-11 hours |
| Teen | 14-17 years | 8-10 hours |
| Young Adult | 18-25 years | 7-9 hours |
| Adult | 26-64 years | 7-9 hours |
| Older Adult | 65 years or older | 7-8 hours |
Some tips for better sleep include cutting down on caffeine and alcohol; exercising regularly; avoiding blue light exposure at night; taking a supplement like melatonin or herbal tea like chamomile; creating a bedtime routine; and maintaining a space that’s dedicated to rest only.
Sleep plays a vital role in good health and well-being. Get enough quality sleep to help protect your mental and physical health, safety, productivity and quality of life.
1Alzheimer’s Drug Discovery Foundation 2National Sleep Foundation