• Bonnie Berke

How are you sleeping?

Are you getting enough #sleep?  Are you getting too much sleep?  It seems that either extreme is harmful to your health.  So, how much is enough?  Here is a breakdown by age from the National Sleep Foundation:

  • Newborns (0-3 months): 14-17 hours each day

  • Infants (4-11 months): 12-15 hours

  • Toddlers (1-2 years): 11-14 hours

  • Preschoolers (3-5): 10-13 hours

  • School age children (6-13):  9-11 hours

  • Teenagers (14-17): 8-10 hours

  • Younger adults (18-25): 7-9 hours

  • Adults (26-64): 7-9 hours

  • Older adults (65+): 7-8 hours



Lack of sleep can cause many problems including #diabetes, cardiovascular disease, and early death.  It can also lead to weight gain.  A study at the University of Leeds found that people who averaged 5.9 hours of sleep per night had a BMI of 28.6 and a waist circumference of 37.4 inches. In contrast, those who got 8.4 hour of sleep per night had a BMI of 27.1 and a waist circumference of 35.8 inches. 


A study published last year showed that even a small loss of sleep for a single night increases inflammation, which is a key factor in the onset of cardiovascular disease and autoimmune disorders such as rheumatoid arthritis.


Too little sleep can also lead to interpersonal problems.  The research shows that sleep deprived people use more negative words and are more likely to fight with their spouses.  An Ohio study found that not only does lack of sleep cause more marital discord, it also raises the levels of inflammatory proteins in the blood.  These inflammatory proteins have been linked to heart disease, cancer and other health issues. 


On the other hand, while too much sleep may not be associated with weight gain, it is associated with a lower life expectancy.  Excessive sleep is also associated with memory impairments, decreased cognitive function, #dementia, #depression, and chronic #inflammation.


Staying in the 7 – 9 hour range is best for most adults. 

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Please reach out to me with any questions!  Remember, Self-Care is the new Health-Care!

Bonnie Berke

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