Sleep

We spend 25 years of our lives sleeping, lets do it right.

What is sleep and why is it important?

Awake circadian rhythm“The average adult spends more than 220,000 hours — or roughly 25 years — in bed sleeping. That’s one-third of your life spent in slumber!” (Sleep: Brain Games, 2015) During sleep we recover from the day, both physically and mentally. There is a general rule of thumb that 8 hours is the perfect length for sleep, but that changes for different ages (see table bellow). According to The Sleep Foundation, “in each group, the guidelines present a recommended range of nightly sleep duration for healthy individuals. In some cases, sleeping an hour more or less than the general range may be acceptable based on a person’s circumstances.” (Suni, How Much Sleep Do We Really Need?, 2020) A single night is not enough sleep to feel rested either, “scientists have shown that cognitive performance and vigilant attention begin to decline fairly quickly after more than 16 hours of continuous wakefulness, and that sleep deficits from partial sleep deprivation can accumulate over time, resulting in a steady deterioration in alertness.” (Worley, 2018). In 1989, the Exxon Valdez Oil Spill created an environmental disaster; sleep deprivation was cited as one of the significant contributing factors.

  Age Range Recommended Hours of Sleep
Newborn 0-3 months old 14-17 hours
Infant 4-11 months old 12-15 hours
Toddler 1-2 years old 11-14 hours
Preschool 3-5 years old 10-13 hours
School age 6-13 years old 9-11 hours
Teen 14-17 years old 8-10 hours
Young Adult 18-25 years olds 7-9 hours
Adult 26-64 years old 7-9 hours
Older Adult 65 or more years old 7-8 hours

The circadian rhythm is the body’s internal clock. One of the important circadian rhythms is the body’s sleep-wake cycle. This controls when the body gets tired and when the body is awake. The cycle is often tied to the world’s day-night cycle. Every living thing has a circadian rhythm. When the circadian rhythmSleeping circadian rhythm works properly the body gets a good night’s rest, by releasing melatonin (a naturally occurring sleep hormone). Circadian rhythm is also connected to other body functions such as metabolism and weight gain. A disruption in your circadian rhythm can affect your sleep, leading to lack of awareness and cognitive thinking. Circadian rhythm can be disrupted by something as simple as jet lag.