Babies spend most of their time doing it. Kids fight it and teens prefer to do it until the early afternoon. Adults can't do without it either, but they might not be getting enough of it. “It” is sleep. No matter the age of a person, sleep needs to be a priority.
Sleep Requirements
Most people, especially parents and other caregivers of children are probably all too familiar with the negative effects not getting enough sleep. According to Dr. Eric Friskel, a physician at Midwest Sleep Specialists, lack of sleep can lead to fatigue, irritability and an increased risk for accidents. Children also suffer when they don't get enough rest. Dr. Bob Beckerman, section chief of Pediatric Pulmonary and Sleep Medicine at Children's Mercy Hospital, explains that children need enough sleep to grow and develop properly. Lack of sleep can lead to impaired memory and concentration. These negative consequences can be avoided by making sure to get an adequate amount of sleep. Sleep requirements are based on age.
- Infants: The average baby needs 14 hours of sleep a day. This sleep is irregular and much of it occurs during the day.
- Toddlers and Preschoolers: This age group requires an average of 12 hours of sleep. Some of this may come in the form of an afternoon nap.
- School-aged Children: School-aged children need a minimum of 9-10 hours of sleep each night to be able to function at their best.
- Teenagers: Teens and preteens need approximately 9 hours of sleep.
- Adults: Adults vary a bit more on their sleep needs, though Dr. Friskel says 7 hours is probably average. He explains that some adults can get by on 6-7 hours while others need 8-9 hours.
Healthy Sleep Habits
Knowing how much sleep to get and getting it are two different things. Dr. Charles Sullivan, a family physician in Overland Park and father of five, knows just how important sleep is for both adults and children. He gives these tips for developing healthier sleep habits:
- Get regular aerobic exercise.
- Cut back on caffeine consumption.
- Eat less processed sugars.
- Avoid television and computer screens as well as loud music in the few hours before bedtime.
- Keep TVs, computers and paperwork out of the bedroom. The bed is for sleep not work.
- Establish a regular bedtime routine. (This is important for adults as well as children.)
- Friskel says that the “biggest thing” keeping people, especially adults, from better sleep is computer use too close to bedtime.
Still Can't Sleep?
Occasionally, despite the best efforts, children and adults will still have trouble sleeping. Both Beckerman and Friskel say that symptoms such as snoring with pauses in breathing, excessive sleepiness during the day and the urge to move one's legs at night could all be signs of an underlying sleep problem. If you or someone you know is showing these signs or is still having trouble sleeping despite good bedtime habits, it might be time to seek advice from a doctor.
Elizabeth Welter lives and writes in Olathe where she hopes to get more sleep and wants to encourage her three little ones to do the same.