Recognizing the Signs of Sleep Disturbances
Insomnia, frequent awakenings, recurring nightmares, fatigue upon waking, or loud snoring may be signs that it’s time to pay closer attention to the quality of your sleep. Chronic insomnia, in particular, can affect your mood, physical health, and quality of life.
How much sleep do we need?
Needs vary depending on age and from person to person.
Here are the general recommendations for the recommended amount of sleep by age group:
• Newborns (0–3 months): 14 to 17 hours per day
• Infants (4–11 months): 12 to 15 hours per day
• Toddlers (1–2 years): 11 to 14 hours per day
• Preschoolers (3–5 years): 10 to 13 hours per day
• School-age children (6–13 years): 9 to 11 hours per day
• Adolescents (ages 14–17): 8 to 10 hours per day
• Adults (ages 18–64): 7 to 9 hours per day
• Older adults (age 65 and older): 7 to 8 hours per day
However, it is still important to consider individual needs and sleep quality—not just the number of hours slept.
A Few Habits for Better Sleep
Good sleep hygiene can make a real difference. Limiting caffeine, alcohol, and screen time before bed, setting aside time to unwind, and establishing a regular bedtime routine are all good habits to adopt. Mindfulness tools, such as certain meditation apps, can also be helpful.
When Sleep Remains a Challenge
When problems persist, a medical evaluation can help identify the cause. At the clinic, we can refer our patients for sleep apnea screening, which can now be done at home. For insomnia, cognitive-behavioral therapy is also a first-line treatment recognized for its long-term effectiveness.
A word from Dr. LeBlanc
Sleep is neither a luxury nor a waste of time. It is an essential period during which the body and mind recover. If you feel like you’re not sleeping well despite your best efforts, don’t hesitate to talk about it. A few changes or a proper evaluation can sometimes make a big difference.
Do you have any health concerns?
Make an appointment with our team to discuss them.
– Dr. LeBlanc, Owner of the LeBlanc + Savaria clinic in Tremblant
