Sleep Facts | Good Sleep Hygiene Measures

• Insomnia is the most commonly reported sleep problem, affecting more than 30 million Americans

• Women are twice as likely as men to have difficulty falling and staying asleep

• More than 70 million Americans suffer from disorders of sleep and wakefulness

• Research suggests that adults require an average of 8 to 8.5 hours of sleep each night

• Research suggests that children require an average of 9 to 10 hours of sleep each night

• More than 18 million Americans suffer from sleep apnea

• It is conservatively estimated that 10 million Americans with sleep apnea remain undiagnosed

• The peak incidence of obstructive sleep apnea in children is between 2 to 5 years of age

• A study conducted on 72,000 nurses reported that snoring alone increases the risk of developing high blood pressure

• According to the National Highway Traffic Safety Administration, more than 100,000 annual car crashes in America are attributed to sleep disorders

• More than one-third of Americans have dozed off behind the wheel

• Fatigue has been shown to mimic the effects of alcohol on driving; namely, both impair judgment, slow reaction times and decrease driver awareness

• Narcolepsy affects as many as 200,000 Americans, and fewer than 50,000 are diagnosed

• Eight to 12 percent of people with narcolepsy have a close relative with the disease

• Narcolepsy affects men slightly more than women

• Restless legs syndrome affects as many as 10 percent of Americans

• Though restless legs syndrome can begin at an early age, it worsens with age

• Pregnancy or hormonal changes can temporarily worsen restless legs syndrome

• Sleep walking and night terrors are more prevalent among children

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Good Sleep Hygiene Measures

• Don’t go to bed unless you are sleepy

• Use your bedroom only for sleep and sex

• Get up at the same time every morning, even on weekends

• Get a full night’s sleep on a regular basis

• Avoid napping during the daytime

• If you must nap during the daytime, limit yourself to a single nap of less than one hour, no later than 3 pm

• Avoid caffeine after lunchtime

• Avoid the use of nicotine during the evening or nighttime

• Don’t drink alcoholic beverages within three hours of bedtime

• Don’t eat large meals within three hours of bedtime

• Avoid strenuous exercise four to six hours before bedtime

• Try to create a very comfortable bedroom environment

• Minimize light, noise, and significant changes in temperature in the bedroom

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