In our early days of marriage, to earn extra money, my husband was dropping bundles for the local news paper. He’d have to wake up at 2 am to get the papers dropped off at the carrier’s sites.
When he didn’t get there on time, the Anchorage Daily News would call. One morning I heard the phone ring and he wasn’t responding. I nudged him to wake him up. As he reached for the phone, he unknowingly. knocked the clock off the night stand. As he answered I heard Rob say,”This is Shaw, I mean Larry.” Still in a sleep fog, he looked for the clock and asked into the phone, “What time is it? Someone stole my clock.”
Sleep is one of our basic needs and one of the richest topics in science today. Why we need it, why it can be hard to get and how it affects everything from our athletic performance to our income. We have been taught that we need 8 hours of sleep a night. Is that the truth?
The National Sleep Foundation has well documented research about sleep. The foundation says though research cannot pinpoint an exact amount of sleep needed by people at different ages, the following table identifies the amounts most experts have agreed upon. Nevertheless, it’s important to pay attention to our own individual needs by assessing how we feel on different amounts of sleep. Are we productive, healthy and happy on seven hours of sleep? Or does it take nine hours of quality ZZZs to get into high gear? Are health issues such as being overweight involved? Are we at risk for any disease? Do we depend on caffeine to get through the day? Do we feel sleepy when driving? These are questions that must be asked before we can find the number that works for us.
New borns (0-2 mos) 12 to18 hours
Infants (3-11 mos) 14 to15 hours
Toddlers (1-3 yrs) 12 to14 hours
Pre-schoolers (3-5 yrs) 11 to 13 hours
School age children (5-10 yrs) 10 to 11 hours
Teens (10 -17 yrs) 8.5 to 9.5 hours
Adults 7-9 hours
What We Can Do
To begin a new path towards healthier sleep and a healthier lifestyle, the National Sleep Foundation suggests to begin by assessing our own individual needs and habits. We need to pay attention to how we respond to different amounts of sleep. Look at our mood, energy and health after a poor night’s sleep versus a good one.
Not getting enough sleep can have serious effects on our health in the form of physical and mental impairments. Inadequate rest impairs our ability to think, handle stress, maintain a healthy immune system and moderate our emotions.
Similarly, the brain’s ability to problem solve is greatly impaired. Decision-making abilities are compromised, and the brain falls into rigid thought patterns that make it difficult to generate new problem-solving ideas.
Without adequate rest, the brain’s ability to function quickly deteriorates. The brain works harder to counteract sleep deprivation effects, but operates less effectively: concentration levels drop, and memory becomes impaired.
We must realize the importance of adequate sleep and take control of our sleep habits.
Ahh, the funny sleep stories, I wish I’d have written them all down! Another one that I did write down:
Rob was the president of our church youth group and was actively involved in the lives of the young men. We were just starting life after college, and we were cutting expenses at every opportunity. As a cost-cutting measure Rob served as the family mechanic. I’ve always been an early riser, and I’m typically up first. One morning, as I walked back into the bedroom, Rob abruptly sat up in his sleep and began fussing with the blankets. Amused, I asked, “What are you doing?” Rob responded with an impatient tone as if to say “duh, I’m comparing the engine clicks to the youth in our ward.”
Tell me your funny sleep stories and we’ll all get a kick out of them!
June 17th, 2010 at 11:35 am
Hi Linda,
Truly a great topic to share about~
Sleep is a funny thing b/c it depends, I feel, not only on your age but also on how well you take care of yourself. I find that as I have become more physically fit (working out almost daily) and eating better, that I have more energy throughout my day with less hours of sleep that is actually needed to attain this. In fact, if I try to “sleep in” for more than about eight hours a night, I tend to feel less energetic & perhaps even a little achy in my lower back (or is that me getting older? LOL!). Sorry I don’t have any funny sleep stories to share (wish I did), yet would luv to read about some from other commentators
Again, thanks for sharing,
Christine
June 17th, 2010 at 1:00 pm
Thanks! I find the same things!! Thank you for sharing! Too bad you don’t have any funny stories~ thanks for being willing!!
June 17th, 2010 at 6:28 pm
Seven hours is perfect for me, as well as going to bed at the same time, so I guess I am a creature of habit.
When I was younger and still living at home my sister fell asleep on the couch. I forget what caused her to suddenly wake up but she looked me square in the eyes and said “race you for the meat”.
We all cracked up and still kid her today about it.
If someone calls and wakes me up from a dead sleep I can answer the phone like I have been awake for hours, but I will not remember the conversation. My mother now knows when this happens because I am too agreeable to everything she suggests
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June 17th, 2010 at 9:57 pm
Thank you for sharing Peter! I’m like you, I need 7 hours and no more! And like you, I need to sleep at the same time also~ that is the area of needed self-discipline on my part~ quitting at 10:00!
What a crack up! The race is on!!
June 17th, 2010 at 9:16 pm
I believe that I must make up for all of those people that argue that they do best on 6 hours – because I need that 9-10 range. Annoying but true. I hate “losing” so many of my hours of the day to sleep (and more if I’ve got a migraine). However, due to my major medical issues, I learned a long time ago if I wanted to stay out of the hospital I was going to get it or else! There’s something very convincing about a few too many hospital trips!
Kimberly
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June 17th, 2010 at 9:54 pm
Yes Kimberly! It’s that tough love that we were talking about! Choices… Hospital – Sleep, Hospital – Sleep… I’d take the sleep!
June 17th, 2010 at 10:25 pm
Linda
Sleep what is it!? I have not really slept well for about 20 years I’d say, pre children I remember going to bed and not waking up until morning. But not since then. Having been figuring the memory is going because of age maybe it is from lack of sleep. Have any hints of how to stay asleep and switch off the brain?
Belinda
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June 17th, 2010 at 10:38 pm
Shoot, I’ll have to make that one of my posts for my 30 day content challenge! I couldn’t function without sleep! I’m impressed you do so well without it! And you are an amazing person!
June 17th, 2010 at 11:48 pm
No funny stories to share I’m afraid, but I did go through several years of very poor sleep. Changing my diet for the better not only increased my energy levels but also improved my sleep and now I sleep like a baby! Can’t live without it!
June 18th, 2010 at 6:38 am
Louise~
I’m glad to hear that diet helped with sleeping issues! You’ll have to tell me about your diet changes. I’ll make sure to include that in my next post on ‘sleep’ ~ don’t know exactly when that will be.
June 18th, 2010 at 10:06 am
Hi Linda,
I struggle with staying asleep and night and awaken very early so your subject was of great interest to me. The results of sleep deprivation are not pretty, are they?
My funny story: When I was a teenager, I was sleep walking one night, came down the stairs, and my Dad asked me where I was going. I was carrying a suit case, dressed in my PJ’s and heading out the door. I told him I was going to town. I went out to my car, sat for a few minutes, came back in the house, and went back to bed. I never had any recollection of this and never woke up. LOL
June 18th, 2010 at 1:19 pm
Debbie~
Isn’t that amazing? I wonder what was going on in your mind?! Yes, sleep is an interesting thing! I wish we didn’t need it! Since we do, we’ve got to figure out how to take advantage of the time we spend trying to take advantage of it! I really am going to research it and find suggestions!
~Linda
June 18th, 2010 at 7:00 pm
Hi Linda, that’s really interesting, and when you think about it, it really is so easy to see how lack of sleep can affect just about every aspect of our health. I guess the bottom line is, if the brain is tired, nothing else can work at it’s peak either. I think it’d be good if this type of awareness was taught in schools.(Maybe it is now) We need to be given this knowledge at a young age, that way we’re armed with the knowledge we need to treat ourselves in a way that’s in our own best interest and well being. Thanks for sharing.
To Health and Awareness
Toni
Toni King’s last blog post: http://tonisuggests.com/what-you-think-you-are/
June 30th, 2010 at 2:20 am
The difference between night terrors and a regular nightmare is the depth of sleep in which the child has the dream. With the terrors, the child is not in REM sleep, but is in a deep sleep state where their body feels that what is happening to it is actually real.
September 15th, 2010 at 3:32 am
It also depends how good the sleep is. In this new age stress all around, it’s getting harder and harder to lie into bad completely without worries. Some meditation techniques are useful for that part, but I don’t know how successful they are.
September 16th, 2010 at 5:08 am
Thanks Andy for visiting my blog! This an aspect of the New Age that I never thought about in this way! I’m so totally into creating our own reality that it puts a lot of weight on our shoulders – I’m going to watch and see how it all turns out!!
Linda
September 8th, 2011 at 4:47 pm
Hello Linda!
Great information. I’m looking forward to have enough time to sleep because recently I’m too busy and I only sleep five to four hours and I feel weak this past few days. I think it would be good for me to rest and have enough time to sleep.. Thank you Linda for sharing this wonderful information and I find myself to start a sleep revolution.. LOL.. (I’m serious).. More blessings to you!
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September 12th, 2011 at 8:30 am
Madison,
It is a serious challenge to make ourselves get to bed when there is so much to do! Have you thought of how you’re going to do that?
Linda
April 27th, 2011 at 2:00 am
I’m certainly aware that I needed much sleep. But with so many temptations around me like laptop, mobile phones, tv, players, etc, I doubt if I can still achieve that sleep requirement based on my age. Well just to cover that… I make sure that I maintain to eat healthy.
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April 27th, 2011 at 6:44 am
Michael,
I can relate! I have such health challenges that I have to sleep! It’s a total bummer because you are right, with this technology is difficult to go to bed!!
Linda
May 12th, 2011 at 3:15 pm
I am 26 and I find I need between 10-12 hours sleep. Most of the time I try to take a nap during the day. I believe this is because I do a lot of exercise – long distance running. I find on days that I don’t go for a 1-2 hour run I can get away for less. I have spent the last 4 years making sleep a priority and it has paid off. I really enjoy sleep so it was easy for me to do
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May 17th, 2011 at 6:35 am
Marie,
Good for you! Sleep and exercise are very important for a healthy life!
Linda
ps. Why don’t you get a Gravatar, a picture connected to your comments? I’ll show you how here http://lindagraceonline.com/get-the-focus-on-you/ then leave another comment and let me see!
Linda
June 19th, 2011 at 10:59 pm
Well I guess it depends upon how much sleep the person needs. I mean, 8 hours for me is just so little and yet I have to wake up earlier than that and then get to work. I’m real stressed out.
June 20th, 2011 at 11:54 am
Chai,
I agree~ My husband NEEDS at least 9 hours and I NEED 7. Any more and I feel horribly! Is there any way you can change your workload to be able to get more sleep?
Linda
July 15th, 2011 at 3:14 am
We need to pay attention to how we respond to different amounts of sleep. Look at our mood, energy and health after a poor night’s sleep versus a good one.
July 22nd, 2011 at 8:31 am
Yep, that’s the key, Let you body tell you!
Linda
July 19th, 2011 at 10:05 am
As much as I tend not to practice what I preach here, I am always nagging my friends and family to get more sleep. Four or five hours a night is just not enough – and don’t even get me started on the all nighters my younger sister pulls to study for her finals in college. Can’t they just put more hours in the day so we can all get the extra Zzz’s we need?
July 20th, 2011 at 3:15 am
I have just been reading a thesis of leadership that evidences an average of 4 hours sleep a night amongst the worlds great business leaders . Both Margaret Thatcher and George Bush Sr famously surrived on this amount of seep when they were runnig their respective countries.
Carrie
July 26th, 2011 at 4:50 am
it depends upon how much sleep the person needs. I mean, 8 hours for me is just so little and yet I have to wake up earlier than that and then get to work.
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July 28th, 2011 at 2:26 am
Sleep is a funny thing b/c it depends, I feel, not only on your age but also on how well you take care of yourself.
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July 28th, 2011 at 2:31 am
I have to wake up earlier than that and then get to work. I’m real stressed out.
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August 17th, 2011 at 10:23 am
“Similarly, the brain’s ability to problem solve is greatly impaired. Decision-making abilities are compromised, and the brain falls into rigid thought patterns that make it difficult to generate new problem-solving ideas.”
This is my main problem, right here! I find that I can function pretty decently when I don’t get enough sleep, which is often, but the actual brain activity is what *really* suffers, like my ability to think and rationalize and form coherent sentences.
@}—Rosie
September 1st, 2011 at 5:26 am
There are ways to get a better sleep in less time, I’m sure that is what we all want. I’ve read it somewhere before and I’ll share it with you guys. So here goes.
Just make sure that you have a nice diet, your blood sugar will be important because it will give you energy rush. Exercise, I know that it might sound a bit ironic “how can spending energy actually give me more energy?” is what most people ask. It actually puts you in a better mood and helps you be healthier. And lastly, its mental, you just have to feel energetic and it will happen.
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September 1st, 2011 at 11:00 am
Dennis,
Thank you for taking the time to educate us all! I am a firm believer in what you’re saying! It all goes around ~ good eating, exercise and sleep all work together!
Linda
October 11th, 2011 at 7:49 pm
I need to sleep eight to ten hours because I’m so much busy this past few days, I want some sleep and relax all over away from my busy and stressful work. Thanks Linda for this great idea.
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October 11th, 2011 at 9:06 pm
Mark,
I understand the desire to get so much done!!! We have to take care of ourselves so we keep wanting to be productive (I’m reminding myself)!
Linda
November 1st, 2011 at 2:10 am
Very essential information indeed. Our body really needs enough rest to let the damaged cells be repaired. Lots of information here. Thanks for posting this up.
Regards,
Karen
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November 7th, 2011 at 9:45 am
I am always so fascinated as to how sleep really effects us on so many levels, weight, mood, even skin tone. I really wish that we as a culture realize the importance of a regular sleep schedule.
November 7th, 2011 at 10:24 am
I am one of those who has to sleep 9hr to feel fully on my game, so I am always so impressed that some people like my father or my boyfriend who stay up all hours of the night and still are able to get up in the morning. Or even sleep in till after noon. I think that there is more than just getting hours of sleep, a consistent scheduled is also important to keep.