Sleep Recommendations For Optimal Health

For the first time, the American Academy of Sleep Medicine (AASM) has released official consensus recommendations for the amount of sleep needed to promote optimal health in children and teenagers to avoid the health risks of insufficient sleep.

The recommendations in the consensus statement are as follows:

• Infants four to 12 months should sleep 12 to 16 hours per 24 hours (including naps) on a regular basis to promote optimal health.
• Children one to two years of age should sleep 11 to 14 hours per 24 hours (including naps) on a regular basis to promote optimal health.
• Children three to five years of age should sleep 10 to 13 hours per 24 hours (including naps) on a regular basis to promote optimal health.
• Children six to 12 years of age should sleep nine to 12 hours per 24 hours on a regular basis to promote optimal health.
• Teenagers 13 to 18 years of age should sleep eight to 10 hours per 24 hours on a regular basis to promote optimal health.

The AASM consensus statement is published in the June issue of the Journal of Clinical Sleep Medicine and will be discussed this week during SLEEP 2016, the 30th Anniversary Meeting of the Associated Professional Sleep Societies LLC (APSS) in Denver.

It is important to promote healthy sleep habits in early childhood as children reach adolescence to continue to ensure that teens are able to get sufficient sleep.

The recommendations follow a 10-month project conducted by a Pediatric Consensus Panel of 13 of the nation’s foremost sleep experts, and are endorsed by the American Academy of Pediatrics, the Sleep Research Society and the American Association of Sleep Technologists. The expert panel reviewed 864 published scientific articles addressing the relationship between sleep duration and health in children, evaluated the evidence using a formal grading system, and arrived at the final recommendations after multiple rounds of voting.

The Pediatric Consensus Panel found that sleeping the number of recommended hours on a regular basis is associated with overall better health outcomes including:

• Improved attention
• Positive behavior
• Better Learning
• Enhanced memory
• Emotional regulation
• Improved Quality of life
• Better Mental and physical health.

The panel found that sleeping fewer than the recommended hours is associated with attention, behavior and learning problems.Insufficient sleep also increases the risk of accidents, injuries, hypertension, obesity, diabetes and depression. The panel also found that insufficient sleep in teenagers is associated with increased risk of self-harm, suicidal thoughts and suicide attempts.

The panel also found that regularly sleeping more than the recommended hours may be associated with adverse health outcomes such as hypertension, diabetes, obesity and mental health problems.