Planning your day so that you allow enough time to sleep is essential to your overall well-being and quality of life. Such planning includes allowing enough time to awaken naturally – without an alarm clock – so you get as much sleep as you need, while acknowledging that throwing away one’s alarm clock may be unrealistic!
Sleep Needs over the Life Cycle
• 0-2 months: 10.5-18.5 hours
• 2-12 months: 14-15 hours Toddlers/Children*
• 12-18 months: 13-15 hours
• 18 months-3 years: 12-14 hours
• 3-5 years: 11-13 hours
• 5-12 years: 9-11 hours
• 8.5-9.5 hours
• On average: 7-9 hours
*Total time includes naps. (Source: The American National Sleep Foundation)
Consequences of Sleep Deprivation
Lack of sleep has been known to cause and is related to:
• Fatigue (constant and chronic)
• Emotional stress
• Feeling overwhelmed
• Immune function suppression (leading to an increased incidence of infection and exacerbation of other illnesses ranging from hormonal imbalances to gastric ulcers).
• Cognitive impairment such as:
• Difficulty in concentrating;
• Difficulty in completing tasks;
• Difficulty making decisions;
• Difficulty in judging unsafe actions.
This is not by any means an extensive list of consequences of sleep deprivation or ‘not getting enough sleep’, it does however serve the purpose to illustrate some examples.
What are some consequences you have experienced but not listed?
How are you managing to get enough sleep with your busy schedule?