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Sleep is an extremely important part of human health. Negative effects of sleep delays or interruptions include sluggishness, low attention span, decreased sociability, depressed mood, decreased deep sleep, decreased caloric burn during the day, increased hunger and decreased feeling of fullness, insulin resistance and decreased performance. If you are struggling to sleep, ask your healthcare team whether a sleep study or Cognitive Behavioral Therapy for insomnia (CBTi) might be needed.
Setting goals around sleep health is a great way to increase your sleep quality. It’s often easier to achieve positive goals. An example of a positive sleep goal is, “I will begin a new bedtime routine of shutting off the television and instead, reading a book for at least 30 minutes before bed, four nights this week.”
Infants 4 months to 12 months: 12 to 16 hours per 24 hours
Children 1 to 2 years of age: 11 to 14 hours per 24 hours (including naps)
Children 3 to 5 years of age: 10 to 13 hours per 24 hours (including naps)
Children 6 to 12 years of age: 9 to 12 hours per 24 hours
Teenagers 13 to 18 years of age: 8 to 10 hours per 24 hours
Adults: 7-9 hours of sleep per 24 hours
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