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Did you know that a sixteen year old needs the same amount of sleep at night as a sixty year old? It is a common misconception that we need less sleep as we get older. The truth is, once we hit adolescence, our bodies set a sleep requirement that stays with us for life. For most Americans, that requirement is 7 to 9 hours of sleep each night.
Our bodies keep track of time and send out signals that tell us when we should go to sleep and when it is time to wake up. When we are children our clocks are set to send the "sleepy" signals as it gets dark out and the "wake up" messages come as it gets lighter outside.
As we pass through our teenage years into young adulthood the settings on our clocks shift so that our bodies get used to staying up later. As we pass through middle-age and beyond, our internal clocks wind back a little and our bodies try to tell us to go to sleep a little earlier.
It varies from person to person, but 7 to 9 hours of sleep is the average requirement for an adult.
Unfortunately, the average American adult only gets 6.8 hours of sleep per night. Almost 75% of Americans suffer some sort of sleeping problem. Not meeting our personal sleep needs can have a negative impact on our jobs, relationships, productivity, health, and safety.
The best way to find your personal sleep requirement is to go to sleep at a time that will allow you to get at least 9 full hours of sleep. Do not set your alarm clock. Allow yourself to wake up naturally; when your body is ready and when you are fully rested and your energy levels have been replenished.
March 5th to 11th is National Sleep Awareness Week, so start the month off right by getting the sleep your body needs. The tips below can help you get the right amount of sleep all year long:
Go to sleep at a time that will allow you to meet your personal sleep needs and still wake up in time to start your daily routine.
Allow yourself to take an afternoon nap, but don't over do it. A 20 to 30 minute "powernap" should be enough to give you a boost for the rest of the day.
Don't think that a "nightcap" is helping. Alcohol might help put you to sleep, but it also prevents you from getting any deep, restful sleep.
Listen to your body and your internal clock. If you are tired for most of the day you are not getting enough sleep at night.
If all else fails, talk to your doctor. You might be suffering from a sleep disorder.
