current scientific literature. For children and teenager groups, NSF revised all recommended sleep ranges. Overall, wider appropriate sleep ranges for most age groups are recommended by NSF. A summary of the new recommendations includes the following:
• Newborns aged 0–3 months: Sleep range narrowed to 14–17 hours each day • Infants aged 4–11 months: Sleep range widened 2 hours to 12–15 hours • Toddlers aged 1–2 years: Sleep range widened by 1 hour to 11–14 hours • Preschoolers aged 3–5 years: Sleep range widened by 1 hour to 10–13 hours • School-age children aged 6–13 years: Sleep range widened by 1 hour to 9–11 hours • Teenagers aged 14–17 years: Sleep range widened by 1 hour to 8–10 hours • Younger adults aged 18–25 years: Sleep range is 7–9 hours (new age category) • Adults aged 26–64 years: Sleep range did not change and remains 7–9 hours • Older adults aged 65 years or older: Sleep range is 7–8 hours (new age category) “Te National Sleep Foundation Sleep Duration
Recommendations will help individuals make sleep schedules that are within a healthy range. Tey also serve as a useful starting point for individuals to discuss their sleep with their health care providers,” National Sleep Foundation CEO David Cloud said in a press statement. Te new recommendations were developed with ex-
pert input from sleep, anatomy, and physiology, as well as pediatrics, neurology, gerontology, and gynecology. Te results were published in Sleep Health: Te Journal of the National Sleep Foundation. Restorative sleep im- pacts many body systems including hormones, mental health, and metabolic function. Sleep hygiene is only the tip of the iceberg of insomnia, but it is a keystone of sleep health. Whether you are having trouble sleeping for just one
night, or have a lifetime of ill sleep in your past, take the time to implement the above steps, and rule out medications, herbs and caffeine as interfering factors. Be your own best parent, and create a nighttime routine for “bedtime”. You may just sleep like a baby.
Submitted by Masina Wright, DO Candidate 2019 and Stephen Drapeau RPh, JD of Coastal Pharmacy and Wellness. See ad on page 32.
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Laura Manuel, M.A. Ed.S., BCBA Board Certifi ed Behavior Analyst / Behavior Coach Weight Management Specialist
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http://maineintegrative.com/laura-manuel-ma-eds-bcba/ 222 Auburn Street Portland, Maine 04103
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July/August 2016
Essential Living Maine 15
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