At last, we get our hour back! Every spring, I lament the loss of sleep and how it disrupts my circadian rhythms, yet I often undermine them myself—eating late, sending midnight emails, and pushing through economy-driven stress. To stay competitive, I need to be well-informed while delivering top-tier, same-day customer service.
However, after learning from Dr. Hans Gruenn (drgruenn.com) about the effects of stress, sleep, and the immune system, I’m rethinking my night owl habits. According to his insights:
• Infants: 15–16 hours of sleep per day
• Toddlers: 12–14 hours
• Tweens: 10–11 hours
• Teens: 8–9 hours
• Adults: 7–8 hours
For more details on children’s sleep needs, visit WebMD.
Circadian Rhythms Matter
Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle, primarily responding to light and darkness. They exist in almost all living things, from humans and animals to plants and microbes. The study of these rhythms is known as chronobiology.
For one million years, human sleep patterns followed natural light cycles—darkness triggered melatonin production, promoting sleep, while dawn prompted wakefulness. However, for the past 100 years, artificial lighting has disrupted this cycle. Harvard studies reveal that evening artificial light disrupts circadian rhythms, potentially contributing to sleep disorders (Sleep Foundation).
Why Sleep Is Essential
Lack of sleep isn’t just a minor inconvenience—it has serious health implications. Anyone, not just shift workers, can develop sleep-related health risks, including:
• Obesity
• Diabetes
• High blood pressure
• Cognitive decline
• Increased risk of heart disease, stroke, and kidney failure
To improve sleep quality, refer to the National Sleep Foundation’s tips and avoid common sleep disruptors, such as:
• Alcohol before bed – It suppresses REM sleep, affecting memory and leaving you awake later in the night.
For additional guidance, visit the CDC’s Sleep Hygiene Guidelines.
Tips for Better Sleep
✔ Make sleep a priority
✔ Address worries well before bedtime (a “to-do” list can help)
✔ Avoid nicotine in the afternoon (better yet, quit altogether!)
✔ Develop a bedtime ritual
✔ Limit naps unless you’re severely sleep-deprived
✔ Use earplugs, a fan, or a white-noise machine to block disturbances
✔ Keep pets out of the bedroom if they disrupt your sleep
✔ Take a warm bath before bed and use lavender or chamomile aromatherapy
Seeking Medical Help
If you suffer from chronic sleep disorders, such as snoring, sleep apnea, insomnia, restless legs syndrome, or persistent pain, consult a healthcare provider to protect your health (More info).
Choosing the Right Mattress & Pillow
Since we spend about one-third of our lives sleeping, our bed posture is just as important as our standing and sitting posture. Your sleeping position, mattress, and pillow choice all impact sleep quality and spinal health.
Sources
- “You Will Start to Feel Very Sleepy,” Newsweek (Jan. 19, 2004)
- “Now I Lay Me Down to Sleep,” IDEA Health & Fitness Source (April 2004)
