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.

• Around 6 months, babies are more likely to be sleeping through the night.

Toddlers (1-2 years old)

11 - 14 hours of sleep per day

• Naps tend to decrease to 1-2 hours 

Preschool (3 - 5 years old)

10 - 13 hours per day

• Common to stop napping on regular basis at this age group

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

• Consistency - going to bed at the same time each night, which includes the weekends!
• Keeping your bedroom dark, quiet, relaxing, and at a comfortable temperature
• REMOVE electronic devices from your room - this includes smart phones, TVs, laptops
• Avoid eating large meals, drinking caffeine, and alcohol before bedtime
• Get moving! Go out and exercise, but avoid doing this 3 hours prior to going to bed.

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

• The amount of people taking Melatonin supplements have increased five times over the last two decades.
• It is generally safe to take to help aid in sleep (long-term side effects are uncertain)
• Safe dosing typically 0.5 mg to 5 mg
• Recent study found that melatonin decreased the time it took to fall asleep by ONLY four minutes
• It is over the counter and typically is pretty cheap

Side effects

• Headache
• Dizziness
• Nausea
• drowsiness

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