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How Much Sleep Do We Really Need?
What is your daily sleep schedule? What is sleep doing for your health? Understanding your body’s needs can help you improve your sleep quality and daily life.
Research has shown that sleep is vital at all ages. Sleep is essential for the brain, the body, and every other system.
Sleep is vital.
Your mental and physical health and mood during the day are directly affected by how much sleep you get at night. Your productivity, emotional balance, and brain health, as well as your creativity and vitality, are all affected by sleep. Few activities offer so many benefits for so little effort.
It may be tempting to sleep fewer hours if you are trying to keep up with a hectic schedule; even a small amount of sleep loss can significantly impact your mood, energy, and mental sharpness. It can also affect your ability to manage stress. Chronic sleep loss can have a long-lasting impact on your mental and physical well-being.
Your body doesn’t just shut off when you sleep. While you sleep, your brain is always busy monitoring biological maintenance to keep your body in good condition and preparing for the day ahead. If you don’t get enough restorative sleep, you won’t be able to work, learn, create, and communicate at your full potential.
You don’t have a choice between productivity and health. Your energy, productivity, and overall health will improve if you address your sleep issues and make time for sleep each night. You’ll be able to do more during the day if you get enough sleep.
What amount of sleep is recommended for each age group?
Considering your health, daily activities, and sleep patterns are crucial to deciding how much sleep is necessary. These questions can help you assess your sleep requirements:
- Do you feel productive, happy, and healthy after just seven hours of sleep? Are you finding that you need more sleep to be productive and happy?
- Are you experiencing co-existing health problems? Do you have a higher chance of getting any disease?
- Are you able to expend a lot of energy each day? Are you a frequent sports player, or do you work in a labor-intensive occupation?
- Are you able to perform your daily tasks safely and alertly? Are you a driver or operator of heavy machinery every day? Do these activities make you feel tired?
- Do you have any history of sleep problems?
- Are you dependent on caffeine for your daily needs?
- Do you get more sleep when you have a flexible schedule than you would on a typical workday?
Begin with the suggestions above and work your way up to the questions you have.
There’s a vast difference between how much sleep you can manage and how much you need to be able to function at your best. The National Institutes of Health states that the average adult sleeps less than seven hours a night. It may seem like a good idea to get six or seven hours of sleep in today’s fast-paced world; It’s not. In reality, it can lead to sleep deprivation.
You can still function on 6 to 7 hours of sleep, but that doesn’t mean you won’t feel better and accomplish more if you spend an additional hour in bed.
These recommended sleep hours are divided into nine age groups.
Age range recommendations for Sleep Hours
Newborn Ages, 0-3 months: 14-17 hours
Infant Age, 4-11 months: 12-15 hours
Toddler Ages, 1-2 years old: 11-14 hours
Preschool Ages, 3-5 years old: 10-13 hours
School Ages, 6-13 years: 9-11 hours
Teen Ages, 14-17 years: 8-10 hours
Young Adult Ages, 18-25 years: 7-9 hours
Adult, 26-64 years old: 7-9 hours
Senior Adult, 65 years or older: 7-8 hours
The guidelines for each group provide a suggested range of sleep time for healthy people. Depending on their circumstances, some people may find it acceptable to sleep an extra hour or less than the recommended range.
You can assess how you feel throughout the day to determine if your sleep requirements are being met. You’ll feel alert and energetic all day if you get enough sleep, even if you don’t go to bed at the same time.
Do you think six hours of sleep is sufficient?
You might be wrong. Researchers from the University of California San Francisco discovered that some people could function well on just six hours of sleep per night. However, this gene is extremely rare, and only 3% of people have it. Six hours isn’t enough for the 97% who don’t have it.
Deep sleep and REM sleep are important.
It’s not only the hours that you sleep but the quality. You may not be getting enough sleep if you have difficulty waking up each morning or remaining alert throughout the day.
Different stages of your sleep cycle offer different benefits. Deep sleep is vital. This is when the body repairs itself and creates energy for the next day. Mind and mood-boosting REM sleep are also very important. Avoid alcohol, nicotine, and any light or noise that wakes you up at night to increase your deep sleep. You can increase your REM sleep by improving your overall sleep. However, it is also possible to sleep an additional 30 minutes to an hour in the morning if REM stages are longer.
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signs that you aren’t getting enough sleep.
You may be sleeping less than 8 hours each night. You may not even realize how sleep deprivation is affecting your health.
It is possible to be sleep-deprived and not know it. Sleep deprivation is more subtle than a simple fall into your dinner plate.
If you have a history of sleeping in, you might not remember what it was like to feel wide awake, alert, and firing all day long. It may feel normal to fall asleep in boring meetings, after dinner, or when you are tired. But it is only normal if you are sleep-deprived.
You may be sleep-deprived if you
- You will need an alarm clock to get up at the right time.
- Rely on your snooze button.
- It is difficult to get out of bed each morning.
- You may feel sluggish during the afternoon.
- You can get sleepy in lectures and meetings.
- After eating heavy meals or while driving, you may feel drowsy.
- You need to take a nap to get through the day.
- You can fall asleep while you watch TV or relax in the evening.
- You may feel the need to stay up on weekends.
- Within five minutes of getting to bed, you will fall asleep.
Get better sleep today: Make sleep a priority.
Once you’ve established a daily goal based upon the amount of sleep you get, you can start planning how to make it a reality.
You need to budget for sleep, so work and social activities don’t get in the way of your sleep. It may seem tempting to cut back on sleep, but it isn’t worth it. Sleep is vital for mental and physical health.
It is an excellent idea to improve your sleep hygiene to get better sleep. This includes your bedroom and other sleep-related habits. Some examples of improving sleep hygiene include:
- Keeping the same sleeping schedule for every day, even weekends.
- To help you fall asleep quickly, practice a relaxing routine before bed.
- Please select the best mattress, supportive and comfortable, and put it together with the best pillows or bedding.
- Optimize your bedroom temperature and aroma to minimize disruptions caused by light and sound.
- Before going to bed, disconnect electronic devices such as mobile phones and laptops for half an hour.
- You should be careful about how much caffeine you consume and avoid alcohol consumption before bed.
Many of the same tips can be used by parents to ensure that teenagers and children get the proper amount of sleep. Parents can offer tips for teens who are facing unique sleep problems.
While getting more sleep is essential, it’s not enough. Quality sleep is also important. It’s possible to get all the hours you need, but it’s not always easy.
You won’t feel refreshed if your sleep is of poor quality. Improved sleep hygiene can often improve the quality and quantity of your sleep.