Getting adequate sleep is necessary for the body and mind to function properly. When we are asleep our body undergoes various processes that are necessary for physical and mental health. Some of the key things that happen during sleep include:

Rest and Restoration: Sleep is a time for our body to rest and recover from the activities of the day. During this time, our body's cells, tissues, and organs repair and regenerate, helping us to feel refreshed and rejuvenated in the morning.

Brain Activity: Although we may not be aware of it, our brain remains active during sleep. Different stages of sleep are associated with different patterns of brain activity, including dreaming, memory consolidation, and hormonal regulation.

Hormonal Regulation: Sleep plays a critical role in regulating the levels of various hormones in our body including cortisol, insulin, and growth hormone. Hormonal imbalances can lead to a variety of health problems, including obesity, diabetes, and mood disorders.

Immune Function: Sleep is important for maintaining a healthy immune system. During sleep, our body produces cytokines, which are proteins that help to fight off infections and inflammation.

Muscle Relaxation: During deep sleep, our muscles relax, and our body becomes almost completely immobile.

Sleep plays a vital role in maintaining a healthy lifestyle, good health and wellbeing for people of all ages.

Infants and Toddlers:

Sleep is vital for growth and development. It is as important as nutrition for overall health and brain development. It helps with learning and remembering new things. Babies also grow while they are sleeping! You've probably had mornings where you've sworn your baby got bigger overnight, and you'd be right. "Growth hormone is primarily secreted during deep sleep," says Judith Owens, M.D., director of sleep medicine at Children's National Medical Center, in Washington, D.C. (Parents.com)

Infants and toddlers require a lot of sleep; with newborns sleeping up to 18 hours a day.

Children 3-12 years of age:

Studies have shown that children who regularly get an adequate amount of sleep have improved attention, immunity, behavior, learning, memory, and overall mental and physical health. Not getting enough sleep can lead to high blood pressure, obesity and even depression. Rachel Dawkins MD (John Hopkins All Children’s Hospital)

Children between three and twelve need at least 10-12 hours of sleep every night.

Teenagers:

Sleep for teenagers can affect academic performance as well as mood. Sleep patterns affect a range of physical and mental health conditions. Studies now show clear links between insufficient sleep and obesity, diabetes, depression, and anxiety. Experts are still working to determine exactly how sleep affects so many health issues, but it appears related to the production of hormones that regulate mood and satiety. (Robert Wood Johnson)

Teenagers need between eight and ten hours of sleep every night.

Adults:

Sleep helps adults maintain a healthy weight; and reduces the risk of chronic health conditions such as diabetes, heart disease, and stroke. Lack of sleep can affect mood, memory, and concentration.

Adults need between seven and nine hours of sleep every night.

Older Adults:

As we age, our sleep patterns change. We may find it harder to fall asleep and stay asleep. However, getting enough sleep is still essential for overall health and wellbeing. Lack of sleep can affect mood, memory, and cognitive abilities, and it can also increase the risk of falls and accidents.

Older adults need between seven and eight hours of sleep every night.

Interesting Sleep Fact

If you aren’t yet convinced about the importance of slowing down your day while you are awake, at least acknowledge the importance of slowing down enough to sleep. There are two core sleep stages that occur during a sleep phase, Slow Wave Sleep (SWS), and Rapid Eye Movement (REM) sleep, respectively. SWS is predominant during the initial moments of the sleep process gradually fading into REM sleep which will dominate for the remainder of the slumber. During SWS, the brain ‘consolidates’ information for the purpose of memory storage. In other words, the brain uses sleep to decide which of the day’s events will be stored, or discarded. This is one of the reasons why is it is recommended that all external stimuli be ‘muted’ in order to optimize restful sleep. The brain is always active, therefore, sound, light, or other forms of stimulation will distract the brain from this important process (Rasch, B., & Born, J. (2013). Imagine spending the entire day ‘burning the midnight oil’ only for your brain to set it all ablaze, simply because you haven’t slept enough. SLOW DOWN.

A Perspective from the Center from the Center for Discovery

We know that good quality sleep is critical for everyone, but especially for the people with complex disabilities and autism who live with us at The Center. According to a recent study, up to 80% of people with autism spectrum disorder have reported sleep problems – from early childhood through adulthood. These issues, which include problems falling asleep, frequent awakenings, and short sleep duration, have also been associated with challenging behavior, poor next-day functioning, and other long term health problems.

To ensure the best outcomes for everyone, we have agency-wide sleep guidelines that were developed with input from Dr. Terry Katz, a sleep specialist from the University of Colorado. These guidelines, which support healthy sleep for everyone, address the sleep environment specifically: bedrooms should be comfortable, without major temperature shifts, have minimal light, and be as quiet as possible. Additionally, we set up consistent routines, followed in the same order each night. For example, putting electronics away, brushing teeth or washing up, putting on pajamas then lights out. We start bedtimes at the same time nightly and are mindful of consistent wake up times, even on weekends, to keep sleep cycles steady. We also keep mealtimes consistent during the day and avoid heavy meals or snacks late in the day. We are also mindful of napping – knowing any naps after 4pm are more likely to disrupt that evening’s sleep.