A consistent, worldwide association between short sleep duration and obesity

Being overweight can lead to cardiovascular disease and type two diabetes, and can also increase the risk for developing obstructive sleep apnea (OSA), a sleep-related breathing disorder that causes your body to stop breathing during sleep. OSA, which can disturb your sleep numerous times on any given night, can result in daytime sleepiness, as well as elevate the risk for stroke, diabetes and heart disease. OSA is a serious sleep disorder that can be harmful, or even fatal, if left untreated. OSA occurs in about two percent of young children, four percent of men and two percent of women.

Snoring is a sound made in the upper airway of your throat as you sleep. It normally occurs as you breathe in air. It is a sign that your airway is being partially blocked. About one-half of people who snore loudly have OSA. OSA happens when the tissue in the back of the throat collapses to block the entire airway. This keeps air from getting in to the lungs. Almost everyone is likely to snore at one time or another. It has been found in all age groups. Estimates of snoring vary widely based on how it is defined. The rate of snoring in children is reported to be 10 to 12 percent, and in about 24 percent of adult women and 40 percent of adult men.

It is recommended that infants (three to 11 months) get 14 to 15 hours of nightly sleep, while toddlers get 12 to 14 hours, children in pre-school 11-13 hours and school-aged children between 10-11 hours. Adolescents are advised to get nine hours of nightly sleep and adults seven to eight hours.

The American Academy of Sleep Medicine (AASM) offers some tips to help your child sleep better:

• Follow a consistent bedtime routine. Set aside 10 to 30 minutes to get your child ready to go to sleep each night.
  
  
• Establish a relaxing setting at bedtime.
  
  
• Interact with your child at bedtime. Don’t let the TV, computer or video games take your place.
  
  
• Keep your children from TV programs, movies, and video games that are not right for their age.
  
  
• Do not let your child fall asleep while being held, rocked, fed a bottle, or while nursing.
  
  
• At bedtime, do not allow your child to have foods or drinks that contain caffeine. This includes chocolate and sodas. Try not to give him or her any medicine that has a stimulant at bedtime. This includes cough medicines and decongestants.
  
  

The AASM offers the following tips for adults and adolescents on how to get a good night’s sleep:

• • Follow a consistent bedtime routine.

• Establish a relaxing setting at bedtime.
  
  
• Get a full night’s sleep every night.
  
  
• Avoid foods or drinks that contain caffeine, as well as any medicine that has a stimulant, prior to bedtime.
  
  
• Do not stay up all hours of the night to “cram” for an exam, do homework, etc. If after-school activities are proving to be too time-consuming, consider cutting back on these activities.
  
  
• Do not bring your worries to bed with you.
  
  
• Keep computers and TVs out of the bedroom.
  
  
• Do not go to bed hungry, but don’t eat a big meal before bedtime either.
  
  
• Avoid any rigorous exercise within six hours of your bedtime.
  
  
• Make your bedroom quiet, dark and a little bit cool.
  
  
• Get up at the same time every morning.