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Importance of Sleep

How much sleep is recommended per age group?

Newborns (0 - 3 months old)

14 and 17 hours per day

Infants (4-11 months)

12 - 15 hours of sleep per day. Normal for infants to sleep 3-4 hours during the day for naps.

Toddlers (1-2 years old)

11 - 14 hours of sleep per day

Preschool (3 - 5 years old)

10 - 13 hours per day

School age (6 - 13 years old)

9 - 12 hours each day per night

Teens (13 - 18 years old)

8 - 10 hours per night

Adult (18+)

7 or more hours of sleep per night

Each person's sleep needs are different.  Signs of poor sleep quality include chronic fatigue after getting adequate amounts of sleep, repeatedly waking up during the night, or experiencing sleep disorder symptoms which may include snoring or gasping for air.  If you are experiencing any of these symptoms, please give our office a call so we can address this issue and possibly order further testing.

Healthy Sleep Habits

Melatonin

Melatonin is a hormone produced in your body that plays a role in sleep.  The amount of melatonin released from your brain is connected to the time of day.  It increases when it’s dark and decreases when it’s light.  As we get older, the amount of melatonin produced in our body decreases.  

Supplementation

Side effects


Sleep is important for a person’s health and well being. Good quality sleep is essential and it starts with healthy sleeping habits.  If you are experiencing poor quality sleep or have further questions, please give our office a call at 616-729-0260.

 

References:

Centers for Disease Control and Prevention. (2016, July 15). Tips for Better sleep. www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Li J, Somers VK, Xu H, Lopez-Jimenez F, Covassin N. Trends in Use of Melatonin Supplements Among US Adults, 1999-2018. JAMA. 2022;327(5):483–485. doi:10.1001/jama.2021.23652

Syrek, R. Trending Clinic Topic: Melatonin, (2022, February 18).  https://reference.medscape.com/viewarticle/967984

Suni, E. How much sleep do babies and kids need? (2022, March 11).  www.sleepfoundation.org/children-and-sleep/how-much-sleep-do-kids-need

Author
Theresa Tan Family Nurse Practitioner

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