Monday, August 9, 2010
Simplify Before Sleep Deprivation Causes Problems for Your Family
As parents we try really hard to instill in our children good habits that will keep them healthy and happy. We teach them to eat nutritious food. We teach them how to be safe while engaging in every day activities, even crossing the road. But have you given any thought to what habits you and your children have regarding sleep?
All of us can train ourselves in healthy sleeping habits whether we’re morning people or night owls. Studies indicate that most adults need at least 7 hours of sleep every night, and when you don’t get that much you start accumulating a sleep debt that keeps compounding until you get back on schedule.
How much sleep do individuals need? Here’s what most experts recommend:
All of us can train ourselves in healthy sleeping habits whether we’re morning people or night owls. Studies indicate that most adults need at least 7 hours of sleep every night, and when you don’t get that much you start accumulating a sleep debt that keeps compounding until you get back on schedule.
How much sleep do individuals need? Here’s what most experts recommend:
- Newborns need up to 18 hours of sleep per day.
- 1-12 months need 14-18 hours of sleep per day.
- 1-3 years need 12-15 hours of sleep per day.
- 3-5 years need 11-13 hours of sleep per day.
- 5-12 years need 9-11 hours of sleep per day.
- Adolescents need 9-10 hours of sleep per day.
- Adults need 7-8+ hours of sleep per day.
- Pregnant women need 8+ hours of sleep per day.
How serious is sleep deprivation? Here are some problems that can result when you aren't getting enough sleep:
- Behavioral and emotional problems - Who hasn’t felt or seen the irritability and temper tantrums in children when they’re overly tired? Symptoms can be quite similar to ADHD – not to mention anxiety, stress, and depression.
- Mental problems - Decision making, moral judgment and reasoning abilities are impaired. There can be memory lapses or loss, unnecessary risk taking and hallucinations.
- Physical problems – These problems range from tremors, aching muscles, dizziness and nausea, to dry mouth and headaches.
- Impaired immune system - Studies show that the white blood cell count goes down and healing wounds is impaired.
- Decreased reaction time and accuracy - People who drive while sleep deprived have some of the same hazardous effects as being drunk.
- Risk of obesity - Hormones that regulate glucose metabolism and appetite are disrupted. Young and middle-age adults are most strongly affected.
- Increased risk of disease – Common risks include heart disease, high blood pressure, diabetes Type 2 and fibromyalgia.
I had no ideas there were so many problems linked with lack of sleep until I did some research. Of course, just losing sleep one night won’t bring on the severe problems because you can make that sleep debt up easily. But chronic sleep deprivation seriously endangers health and happiness for everyone around that person.
If you’ve gotten into the habit of trying to get too much done and you’re not getting enough sleep as a result, you might consider simplifying your life by delegating to others some of the load you carry. Why don’t you check out our team of experts and see how we can lighten your load if you live in the Silicon Valley?
My next blog post will include bedtime rituals that will make bedtime more enjoyable (and less stressful) for the whole family.
If you’ve gotten into the habit of trying to get too much done and you’re not getting enough sleep as a result, you might consider simplifying your life by delegating to others some of the load you carry. Why don’t you check out our team of experts and see how we can lighten your load if you live in the Silicon Valley?
My next blog post will include bedtime rituals that will make bedtime more enjoyable (and less stressful) for the whole family.
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