* * *
What time is the right time for sleep? | Education |
* * *
What time is the right time for sleep?
By LOREN DENT lorend@indianapolisrecorder.com
Jul 19, 2018
Your brain needs its food — sleep. That’s how it thrives.
For younger, developing bodies, sleep is even more crucial for growth and academic success. With school starting soon, earlier bed times are right around the corner.
In a study conducted by the National Sleep Foundation, students with higher grades had more sleep time and earlier bedtimes than students with lower grades.
Inconsistent bedtimes can affect children like jet lag. The Centers for Disease Control and Prevention (CDC) said sleeping less than the suggested amount can increase the risk of developing chronic conditions like diabetes, high blood pressure, mental disorders, heart disease and obesity. It can also cause misbehavior in the classroom among children and attention disorders.
“More than a third of the U.S. population is not getting enough sleep, and for children who are in the critical years of early development, sleep is even more crucial,” said Nathaniel Watson, 2015-2016 president of the American Academy of Sleep Medicine (AASM). “Making sure there is ample time for sleep is one of the best ways to promote a healthy lifestyle for a child.”
So yes, you need your sleep and bed times are still very important.
But how many hours should you get per day?
Here’s what AASM suggests:
3 to 5 years old
Children in this age range are still in their developmental stages. They require 10 to 13 hours per day including naps and should go to bed between 7 p.m. and 9 p.m.
6 to 12 years old
In this age range, kids become a lot more social. They begin to get homework and may get involved in youth activities. As a result, bed times tend to become later. They require nine to 12 hours per day, although the average is only about nine hours. Bed times should generally range between 7 p.m. and 10 p.m.
13 to 18 years old
In the teenage years, sleep is just as vital if not more important. The Mayo Clinic suggests teens get more sleep due to puberty changes that affect the cycle of the internal clock or circadian rhythms. Puberty can delay the time a teen falls asleep and awakens. More sleep will allow the teen to maintain optimal alertness during the day. Eight to 10 hours a day is the minimum amount of sleep suggested, but few teens get that regularly.
18 years old and above
According to the CDC, adults 18 to 60 years old should be getting at least seven hours of sleep every night. This applies to college students. However, the university health center at the University of Georgia did a study stating college students get an average of six hours of sleep per night due to an overload of activities.
A few lifestyle changes will help children and adults get the sleep they need.
“As a nation we are not getting enough sleep,” Wayne Giles, director of the CDC’s Division of Population Health said. “Lifestyle changes such as going to bed at the same time each night; rising at the same time each morning; and turning off or removing televisions, computers, mobile devices from the bedroom, can help people get the healthy sleep the need.”
Contact staff writer Loren Dent at 317-762-7853.
* * *
What time is the right time for sleep? | Education |
* * *What time is the right time for sleep?
By LOREN DENT lorend@indianapolisrecorder.com
Jul 19, 2018
Your brain needs its food — sleep. That’s how it thrives.
For younger, developing bodies, sleep is even more crucial for growth and academic success. With school starting soon, earlier bed times are right around the corner.
In a study conducted by the National Sleep Foundation, students with higher grades had more sleep time and earlier bedtimes than students with lower grades.
Inconsistent bedtimes can affect children like jet lag. The Centers for Disease Control and Prevention (CDC) said sleeping less than the suggested amount can increase the risk of developing chronic conditions like diabetes, high blood pressure, mental disorders, heart disease and obesity. It can also cause misbehavior in the classroom among children and attention disorders.
“More than a third of the U.S. population is not getting enough sleep, and for children who are in the critical years of early development, sleep is even more crucial,” said Nathaniel Watson, 2015-2016 president of the American Academy of Sleep Medicine (AASM). “Making sure there is ample time for sleep is one of the best ways to promote a healthy lifestyle for a child.”
So yes, you need your sleep and bed times are still very important.
But how many hours should you get per day?
Here’s what AASM suggests:
3 to 5 years old
Children in this age range are still in their developmental stages. They require 10 to 13 hours per day including naps and should go to bed between 7 p.m. and 9 p.m.
6 to 12 years old
In this age range, kids become a lot more social. They begin to get homework and may get involved in youth activities. As a result, bed times tend to become later. They require nine to 12 hours per day, although the average is only about nine hours. Bed times should generally range between 7 p.m. and 10 p.m.
13 to 18 years old
In the teenage years, sleep is just as vital if not more important. The Mayo Clinic suggests teens get more sleep due to puberty changes that affect the cycle of the internal clock or circadian rhythms. Puberty can delay the time a teen falls asleep and awakens. More sleep will allow the teen to maintain optimal alertness during the day. Eight to 10 hours a day is the minimum amount of sleep suggested, but few teens get that regularly.
18 years old and above
According to the CDC, adults 18 to 60 years old should be getting at least seven hours of sleep every night. This applies to college students. However, the university health center at the University of Georgia did a study stating college students get an average of six hours of sleep per night due to an overload of activities.
A few lifestyle changes will help children and adults get the sleep they need.
“As a nation we are not getting enough sleep,” Wayne Giles, director of the CDC’s Division of Population Health said. “Lifestyle changes such as going to bed at the same time each night; rising at the same time each morning; and turning off or removing televisions, computers, mobile devices from the bedroom, can help people get the healthy sleep the need.”
Contact staff writer Loren Dent at 317-762-7853.
* * *
* * *
No hay comentarios:
Publicar un comentario