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   From age 8 to 80, expert reveals the price we pay for not sleeping   
   (recommended hours of sleep we should get throughout our lifetime)   
      
   From age 8 to 80, expert reveals the price we pay for not sleeping    
      
   Date:    
   October 29, 2014    
   Source:    
   Ohio State University Wexner Medical Center    
      
      
   Most Americans who spend part of the year on daylight saving time look forward   
   to the extra hour of sleep when it's time to "fall back" to standard time. We   
   are a nation of sleep-deprived people, and experts at The Ohio State   
   University Wexner Medical    
   Center say all ages suffer in various, unhealthy ways.    
      
   "For children, sleep deprivation can lead to behavior problems, trouble   
   focusing and learning in school and it can affect their immune systems," said   
   Dr. Aneesa Das, a sleep medicine specialist at Ohio State's Wexner Medical   
   Center. "Chronic tiredness    
   makes it harder to cope and process what's going on around you."    
      
   When children enter the teen years, sleep becomes a bigger issue. Das says a   
   teen's circadian rhythm, or internal body clock, tells them to stay awake   
   later and sleep later than children and adults do. She says only 15 percent of   
   teenagers get the    
   recommended sleep they need.    
      
   "Sleep is time the body uses to restore itself. Muscles and other tissues   
   repair themselves, hormones that control growth, development and appetite are   
   released. Energy is restored and memories are solidified, so we need to try to   
   get regular sleep on a    
   regular basis," Das said.    
      
   For adults, sleep loss is even more serious. It accumulates over the years and   
   has been shown to contribute to several chronic diseases including heart   
   disease, diabetes, high blood pressure, depression and obesity. Adulthood is   
   also when sleep-related    
   disorders, such as insomnia or sleep apnea, are more likely. During menopause,   
   women often experience night sweats and insomnia due to changing levels of   
   hormones. As men age, an enlarged prostate can lead to more frequent trips to   
   the bathroom overnight.   
    Certain medications can also disrupt sleep, such as those for heart   
   arrhythmia, high blood pressure and asthma.    
      
   "Adult sleep gets more fragmented, or interrupted during the night," Das said.   
   "This could be caused by a medical condition, caring for young children, light   
   and noise disturbance, pets or just the stress of the day."    
      
   Here are the recommended hours of sleep we should get throughout our lifetime,   
   according to the National Sleep Foundation:    
   Infants: up to 16 hours total, including naps    
   Toddlers (1-3 yrs): 12-14 hours, including naps    
   Preschool (3-5 yrs): 11-13 hours, most do not nap after age 5    
   School-age (5-12 yrs): 10-11 hours    
   Teens: 8.5-9.5 hours    
   Adults: 7-9 hours    
      
   To improve the chances of getting a good night's sleep, Das offers a few tips:   
   don't perform vigorous exercise within four hours of bedtime; have a wind down   
   routine that includes dim light; avoid using tablets, phones and laptops   
   before bed because they    
   emit blue light that interferes with sleep; try a warm bath two hours before   
   bedtime and beware of sleep aid medications because they can have side   
   effects.    
      
   Story Source:    
   The above story is based on materials provided by Ohio State University Wexner   
   Medical Center. Note: Materials may be edited for content and length.    
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   Cite This Page:    
   MLA APA Chicago    
   Ohio State University Wexner Medical Center. "From age 8 to 80, expert reveals   
   the price we pay for not sleeping." ScienceDaily.    
      
   ScienceDaily, 29 October 2014.    
      
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