When life gets busy, sleep is often one of the first things to go. But healthy sleep habits are as important to your health as good nutrition and regular exercise. So how do you know how much sleep is the right amount?

While everyone is different, here are some basic guidelines from the National Sleep Foundation for how much sleep you should be getting based on age:

• Newborns (0-2 months) – 12 to 18 hours

• Infants (3-11 months) – 14 to 15 hours

• Toddlers (1-3 years) – 12 to 14 hours

• Preschoolers (3-5 years) – 11 to 13 hours

• School-age (5-12 years) – 10 to 11 hours

• Teens (10-17 years) – 8.5 to 9.25 hours

• Adults (18+ years) – 7 to 9 hours

Remember that it’s a myth you can skimp on sleep and catch up later. That’s why it’s important to be consistent with how much sleep you’re getting each night.

What happens if I don’t get enough sleep?

Chronic sleep deprivation is linked to many health issues, including:

• Depression

• Substance abuse

• Weight gain and obesity

• Diabetes

• Heart disease

• Problems with learning and memory

Most people experience trouble sleeping at one time or another. This is normal and usually temporary, and is brought on by factors like stress. But it’s not normal to regularly feel sleepy during the day, have problems getting to sleep at night or wake up feeling exhausted. If any of these things are happening, it’s time to take a closer look at your symptoms. These might include:

• Loud snoring

• Difficulty falling or staying asleep

• Nighttime or morning headaches

• Excessive daytime sleepiness

• Nightmares or hallucinations when falling asleep

• Leg jerking

• Vigorous or violent movements while dreaming

The importance of getting evaluated.

If you have a sleep disorder, getting evaluated and properly diagnosed is key. Then you can begin a treatment plan. The good news is studies show that treating your sleep disorder can improve your health and give you more energy during the day.

If you’re experiencing sleep disorder symptoms, talk with your doctor or contact the Hendricks Regional Health Sleep Disorders Center directly at (317) 745-3680 to schedule an appointment with a sleep specialist.