How much sleep do I need? Tips for the back-to-school transition
How much sleep do I need? Getting too much sleep can leave you groggy, but not getting enough sleep can make it difficult to function.
Posted — UpdatedHow much sleep do I need? Getting too much sleep can leave you groggy, but not getting enough sleep can make it difficult to function.
Sleep schedules are on the minds of many students and parents as we head into back-to-school season. Families can help their students transition from a summer to school year sleep schedule a week before classes start, gradually going to bed earlier each night and waking up earlier each morning.
No one likes to wake up earlier than they need to, so incorporate some excitement into the final mornings of summer, like a special breakfast, a fun outing or a family hike.
How much sleep do I need?
Generally, the older you are, the less sleep you need, although people with active jobs or busy lifestyles may require more sleep.
- Newborns (0-3 months): 14-17 hours a day
- Infants (4-11 months): 12-15 a day
- Toddlers (1-2 years): 11-14 hours a day
- Preschoolers (3-5): 10-13 hours a day
- School children (6-13): 9-11 hours a day
- Teenagers (14-17): 8-10 hours a day
- Adults (18-64): 7-9 hours a day
- Older adults (65+): 7-8 hours a day
Experts say use the recommendations as a guide and adjust according to your needs or activity level.
Understanding the stages of sleep
REM stands for rapid eye movement. In REM sleep, your eyes move rapidly but don't send visual information to your brain, according to WebMD. REM sleep is a deep sleep and is often when dreams occur.
It takes around 90 minutes to complete the four stages of sleep, and a typical night's sleep for an adult contains approximately four to five sleep cycles. To avoid grogginess, it is best to wake up during a non-REM stage. You can actually calculate the hours of sleep you need and work backward in 90-minute intervals to set your alarm during the beginning of a sleep cycle, when REM sleep is unlikely.
Some alarm and sleep-focused apps can also help with this.
Tips to fall asleep faster
- Choose the right pillows and mattress for your personal comfort level.
- Avoid caffeine in the six hours before bedtime.
- Limit the use of electronic devices three hours before bedtime.
- Try to go to bed and wake up at the same time each day.
- Set the room temperature to an ideal temperature for sleep, between 59 and 66.2 degrees.
While the short-term use of melatonin supplements can help improve sleep for some people, there’s a lot to consider before giving them a try – especially if you’re planning to give them to your children. The safety of long-term melatonin use has not been well-studied in adults or children.
If you’re considering giving melatonin to your child, it’s important to consult your child’s pediatrician first. They can help you get to the root cause of the sleep issues.
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