An Important Message from Atlantic Sleep Health Diagnostic Associates

We at Atlantic Sleep are proud to support the National Sleep Foundation as we celebrate National Sleep Awareness Week March 2-8, 2015. The importance of sleep for our health cannot be understated. It is an essential part of our well being. It is common knowledge that a poor nights’ sleep affects school and work performance, memory, concentration, executive function, and reflexes. A number of industries are now paying attention to the amount and quality of sleep such as transportation (aviation, trucking, and bus driving), medicine (medical students and residents now have restricted work hours), and public education (school start time). Sleep is often not our priority because of our lifestyle, work schedule, stress, the need to “fit it all in”.
The National Sleep Foundation recommends the following guidelines for the number of hours needed for healthy sleep:
Newborn (0-3 months) 14-17 hours
Infant (4-11 months) 12-15 hours
Toddler (1-2 years) 11-14 hours
Preschool (3-5 years) 10-13 hours
School Age (6-13 years) 9-11 hours
Teenager (14-17 years) 8-10 hours
Young Adult (18-25 years) 7-9 hours (up to 11 hours may be appropriate)
Adult (26-64 years) 7-9 hours
Older Adult (>65 years) 7-8 hours
Please check sleepfoundation.org for more details.
There are important tips for good sleep habits, also known as good sleep hygiene.
First, keep the same bedtime and wake up time, even on weekends. Second, practice a relaxing bedtime ritual such as soft music or reading a book and wind down. Third, avoid naps because they can offset your nighttime sleep. Fourth, exercise daily, but not just before bedtime—too much adrenaline. Fifth, evaluate your bedroom for noise, light (including electronic devices), and keep a comfortable temperature. Finally, avoid alcohol, caffeine, cigarettes, and heavy meals just before bedtime. If you cannot fall asleep, go to another room and do something relaxing until you feel tired. Your brain should associate the bedroom and the bed with sleep, so avoid TV, electronics, eating in bed.
If you have questions about healthy sleep or think you may have a sleep disorder such as sleep apnea, please contact us at atlanticsleepnj.com or phone us at 609-748-7900. Atlantic Sleep is an affiliate of Atlantic Pulmonary & Critical Care Associates. Dr. Sadik is Board Certified in Internal Medicine, Pulmonary and Sleep Disorders Medicine, with offices for your convenience, in Cape May Court House, Galloway, and Hammonton, N.J.