Does it seem like almost every adult you know is in some sort of sleep deficit? It's not your imagination. According to the CDC, 1 in 3 American adults does not get enough sleep. And the consequences of not getting enough shut-eye can be serious. The National Highway Traffic Safety Administration estimates that there are over 100,000 crashes every year that are caused by a drowsy driver, and that these crashes result in 1,550 deaths and 71,000 injuries.
Insufficient sleep can wreck havoc on your ability to concentrate and perform tasks efficiently throughout the day. A few years ago, Sanofi-Aventis, a large pharmaceutical company, surveyed their workforce to determine just how big a problem sleep deprivation is. They determined that the lost productivity due to insomnia cost them $3,156 per employee, and $2,500 per employee with less severe forms of sleep problems. And across all of Sanofi's businesses, the loss in productivity due to sleep problems costs them $54 million a year.
So how much sleep do we need?
- Adults aged 18-60- at least 7 hours
- Teenagers- 8 to 10 hours
- School aged children- 9 to 11 hours
- Preschoolers- 10 to 13 hours
- Toddlers- 11 to 14 hours
- Infants- 12 to 15 hours
- Newborns- 15 to 17 hours
If you or a family member is having trouble sleeping, here are a few tips to get things back on track:
- Like other healthy habits, good sleep requires a routine. Go to bed and wake up around the same time everyday, even on weekends. This helps to keep your body's clock from going haywire.
- Establish a relaxing bedtime ritual. This can include reading, meditating, or taking a bath. Shut down electronics at least an hour before bed, as the light from these devices stimulates the brain and can make it difficult to fall asleep if you use them right before bed.
- Avoid a heavy meal right before bed. Aim to eat dinner 2 to 3 hours before bed.
- Get comfortable. Your sleep environment should encourage shut eye, so make sure your room is dark enough and is free from any excessive noise. The ideal temperature for sleep is anywhere between 60 and 67 degrees so check your thermostat before bed and set it appropriately. If you find that light or noise is keeping you awake, consider eye shades, blackout curtains, ear plugs, or white noise machines.
