Sleep Disorders
Key points
- Good sleep is essential for our health and emotional well-being.
- Getting enough sleep and good sleep quality are essential for healthy sleep.
- The amount of sleep you need changes as you age.
- Talk to your healthcare provider if you have problems sleeping.
Getting enough sleep
The daily recommended hours of sleep you need changes as you age.
|
Age Group |
Age | Sleep Recommended Daily |
|
Newborn |
0–3 months | 14–17 hours |
|
Infant |
4–12 months | 12–16 hours (including naps) |
|
Toddler |
1–2 years | 11–14 hours (including naps) |
|
Preschool |
3–5 years | 10–13 hours (including naps) |
|
School age |
6–12 years | 9–12 hours |
|
Teen |
13–17 years | 8–10 hours |
|
Adult |
18–60 years | 7 or more hours |
|
Adult |
61–64 years | 7–9 hours |
|
Adult |
65 years and older | 7–8 hours |
Health benefits of sleep
Getting enough sleep can help you:
- Get sick less often.
- Stay at a healthy weight.
- Reduce stress and improve your mood.
- Improve your heart health and metabolism.
- Lower your risk of chronic conditions like:
- Type 2 diabetes.
- Heart disease.
- High blood pressure.
- Stroke.
- Lessen the risk of motor vehicle crashes and related injury or death.
- Improve your attention and memory to better perform daily activities.
What to do
Better sleep habits can help you get a good night's sleep. Habits that can improve your sleep include:
- Going to bed and getting up at the same time every day.
- Keeping your bedroom quiet, relaxing, and at a cool temperature.
- Turning off electronic devices at least 30 minutes before bedtime.
- Avoiding large meals and alcohol before bedtime.
- Avoiding caffeine in the afternoon or evening.
- Exercising regularly and maintaining a healthy diet.
Sleep quality
Quality sleep means you are getting uninterrupted and refreshing sleep. Getting quality sleep is not just about how many hours you sleep, but how well you sleep.
Signs of poor sleep quality include:
- Trouble falling asleep.
- Repeatedly waking up during the night.
- Feeling sleepy or tired even after getting enough sleep.
Sleep disorders
Some people may have health conditions that prevent them from getting enough quality sleep, no matter how hard they try. These conditions are called sleep disorders.
Common sleep disorders
Sleep disorders include:
- Insomnia.
- Restless legs syndrome.
- Narcolepsy.
- Sleep apnea.
Management
Talk to your healthcare provider if you regularly have problems sleeping or notice signs or symptoms of common sleep disorders.
Your provider can run tests, including sleep studies, to tell if you have a sleep disorder.
Keeping a sleep diary
Your provider may have you keep a diary of your sleep habits to better understand what's going on.
Your sleep diary should include when you:
- Go to bed.
- Wake up during the night.
- Wake up in the morning.
- Take naps.
- Exercise.
- Drink alcohol or caffeinated drinks.
- Take medications.
Sleep Resources
Several organizations offer information and resources about sleep and sleep health. Some of these organizations and their resources are described below.
American Academy of Sleep Medicine
The American Academy of Sleep Medicine (AASM) is a professional society for medical professionals and researchers who work to improve sleep health.
Resources include publicly available sleep education tools for patients, sleep medicine toolkits, clinical practice guidelines, and consensus statements for medical professionals. For members only, resources include trainings and webinars, continuing education certifications, and professional development opportunities.
National Center on Sleep Disorders Research
The National Center on Sleep Disorders Research (NCSDR) is a federal center in the National Heart, Lung, and Blood Institute, National Institutes of Health that supports research and education related to sleep disorders and the promotion of sleep health.
Patient resources include guides to healthy sleep, information about sleep deficiency, and videos on sleep disorders. For health care provides, resources include sleep publications and funding opportunities for sleep and sleep disorder research.
National Sleep Foundation
The National Sleep Foundation (NSF) is a nonprofit organization dedicated to improving health and well-being through sleep education and advocacy.
Resources include easy-to-follow tips for healthier sleep, blog articles related to sleep health, and educational campaigns for the general public. For health care providers, resources include guidelines and recommendations for sleep health, research publications on various aspects of sleep health, and research tools.
National Highway Traffic Safety Administration
The National Highway Traffic Safety Administration (NHTSA) is a federal agency in the U.S. Department of Transportation dedicated to preventing injuries from road traffic crashes through education, research, safety standards, and enforcement.
Resources include information about drowsy driving, helpful tips to avoid falling asleep while driving, and data on car crashes and deaths from drowsy driving.
Sleep Education
Sleep Education is a webpage from the American Academy of Sleep Medicine (AASM).
Resources include easy-to-understand information about sleep, sleep disorders, and treatment options for parents, educators, patients, and students.
Sleep Research Society
The Sleep Research Society (SRS) is a scientific organization of sleep researchers who study and teach others about the science of sleep.
Resources include publicly available podcasts on the latest sleep research and publications on various sleep and health topics. For members only, resources include educational webinars and courses, annual training seminars, and professional development opportunities.
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