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Children need plenty of sleep
Children from 5 to 12 years old should get at least 10 hours of sleep daily, says the
National Sleep Foundation. That can be a tough fit, though, when a child’s schedule
includes school, homework and other activities.
It’s no surprise, then, that sleep problems are common in this age group or that kids
pay a price when they don’t get the rest they need.
For instance, poor sleep can make it hard for kids to pay attention. Lack of sleep can
also affect their moods and lead to behavioral problems.
To help your child sleep well:
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Set regular times for going to bed and for getting up.
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Make sure your child’s bedroom is comfortable, quiet and dark.
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Encourage a relaxing bedtime routine.
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Keep computers and TVs out of your child’s bedroom.
Do you need a sleep study?
Sleep studies can help pinpoint the
source of your sleep troubles and uncover
disorders such as sleep apnea.
That’s why patients scheduled for joint
replacement surgery at Sacred Heart
Medical Center complete a questionnaire
designed to detect possible sleep apnea,
which can cause complications during
and after surgery. Answer yes to three or
more of the eight questions on the so-
called STOP-BANG questionnaire and you
may be referred to a sleep physician for
evaluation and treatment.
But sleep studies aren’t confined to
knee and hip surgery patients. You might
benefit from a sleep study if you:
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Are often fatigued during the day even
though you stay in bed long enough to get
a good night’s rest.
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Have trouble falling asleep, wake up a lot
during the night or are waking too early in
the morning.
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Have been told that you snore loudly,
snort, gasp, choke or stop breathing for
short periods while you sleep.
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Experience tingling, crawling sensations
in your legs in the evening or as you are
trying to go to sleep.
Learn more about sleep studies at
www.peacehealth.org/SleepDisorders,
or call
our Sleep Disorders Center at
541-222-2402
.
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Your body has a chance to make more
of certain hormones that are necessary for
building muscle, repairing cells and tissues,
and fighting infections.
But when you don’t get enough sleep:
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Your reaction time is slowed. If you’re
behind the wheel of a vehicle, you’re as
dangerous as a drunk driver.
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You are more likely to be irritable, and you
face an increased risk of depression.
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You may have an increased risk of developing
other health problems, such as high blood
pressure, heart disease, overweight and
diabetes.
Get those ZZZs
If you’ve been missing out on needed slumber,
it’s time to make sleep a priority. Experts say
that around seven to eight hours of sleep a
night is optimal for many adults.
If you’re having trouble getting enough rest,
try these suggestions from the Sleep Disorders
Center at Sacred Heart Medical Center:
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Go to bed and wake up at the same time
every day (weekends too).
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Try to get some exercise each day, but not
within five or six hours of going to bed.
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Avoid stimulants, such as caffeine and
nicotine.
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Adopt a relaxing routine before going to
bed—try reading, listening to music or taking
a hot bath.
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Try to be outside in the sun for about
30 minutes each day. This can help regulate
your sleep patterns.
If these types of adjustments don’t help your
sleep troubles, talk to your doctor. You may
have a sleep disorder that needs treatment.
Think you might have a sleep
disorder? Take our simple quiz at
www.peacehealth.org/SleepDisorders
.
www.peacehealth.org
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