Sleep Schedules...Are They Really That Important?

By: Neda Brinster

Yes! Sleep schedules are extremely important, no matter how old you are. Although a "healthy" sleep schedule may differ depending on the individual, everyone must have one to ensure proper health.

Health Benefits:

Having enough sleep has numerous health benefits, including mental ones. Some of which include...

- Decreased likelihood of getting sick

- Lowered risk for serious health problems such as diabetes and heart disease

- Decreased risk of injury

- Maintain a healthy weight

- Reduced stress

- Improved mood

- Less irritable

How many hours of sleep do I need?

Newborn	​0-3 Months	14-17 hours per day
Infant	4-12 Months	12-16 hours per day
Toddler	1-2 Years	​11-14 hours per day
Preschool	​3-5 Years	​10-13 hours per day
School Age	​6-12 Years	​9-12 hours per day
​Teen	​13-18 Years	​8-10 hours per day
Adult	​18-60 Years	​7+ hours per night

Although the number of hours of sleep is very important, sleep quality has a significant impact on the associated health and wellness benefits. In order to ensure sleep quality, here are a few tips.

1. Follow a regular sleep schedule: make sure you are going to bed and waking up at the same time every day

2. Watch your diet: eating before bed, drinking coffee, and drinking alcohol can all be highly disruptive to your sleep cycle, especially before bed.

3. Limit napping: napping for longer than one hour will interfere with your sleep schedule.

4. Participate in physical activity: physical activity has been proven to promote better sleep

5. Manage Stress: Although easier said than done, before bed write down any stressors or worries, and put them aside for tomorrow.

Citations:

“6 Steps to Better Sleep.” Mayo Clinic, 7 May 2022, www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379.

“Get Enough Sleep.” Get Enough Sleep - MyHealthfinder, health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep#:~:text=Most%20adults%20need%207%20or,rested%20when%20you%20wake%20up. Accessed 19 July 2023.

“How Much Sleep Do I Need?” Centers for Disease Control and Prevention, 14 Sept. 2022, www.cdc.gov/sleep/about_sleep/how_much_sleep.html.