- How Much Sleep Do We Really Need?
- Why Sleep is Important and How Does It Impact On Your Health?
- What We Have Found Regarding Sleep?
- Recommendations by the National Sleep Foundation
- 6 Signs of Sufficient Sleep
- Side Effects of Sleep Deprivation
- Tips for better sleep
- Bottom Line
How Much Sleep Do We Really Need?
Sleep plays an essential part in our lives. It helps to recharge the mind and body and keeps us alert and activated throughout the day. The National Sleep Foundation (NSF) points out that getting enough sleep is directly proportional to our health and well-being. Sleep deprivation is linked to various health issues, for instance, heart diseases, high blood pressure, diabetes, metabolic syndrome, etc.
So, why not strive for healthy sleep to maintain your health? But how much sleep do we really need? This is an interesting question and this article is meant to enlighten you about the amount of sleep that is required by various age groups.
Why Sleep is Important and How Does It Impact On Your Health?
Getting sufficient sleep is as necessary as eating a balanced diet and doing workouts and exercise. It is estimated that around 35.2% of US adults get less than seven hours of sleep which is deteriorating their health. The health professionals mention a lot of benefits of a good night’s sleep.
For instance, adequate sleep helps us to stay focused on our tasks and increases our work productivity. It lowers the risk of gaining weight and helps us to consume fewer calories a day. Moreover, it aids in developing emotional and social intelligence and helps to prevent states of depression and anxiety. Additionally, the immune system gets stronger and the body inflammation also gets reduced.
What We Have Found Regarding Sleep?
People who lack good quality sleep can harm their mental health and physical well-being. If sleep deprivation affects the daily routine of people, then they might develop sleep disorders. Here are a few signs that instigate that your sleep quality needs to be improved. The 5 major signs include:
It takes more than 30 minutes to wait for sleep when you get into your bed.
If you wake up more than once every night and your sleep cycle gets disturbed frequently.
We have found that you lie awake for at least 20 minutes while waking up in between your sleep.
You feel lazy and tired throughout the day.
You feel stressed and have more cravings for junk food every day.
Are you striving for better sleep and looking for a few tips and tricks in this regard?
Are you looking for information about how much sleep we really need to help your friends in maintaining a healthier lifestyle?
If the answer is yes then do not worry because this article is right there to facilitate you. So, let’s begin with the recommendations by the National Sleep Foundation.
Recommendations by the National Sleep Foundation
The National Sleep Foundation (NSF) has recommended the following hours of sleep for every age group. The chart of the sleep timings for nine age groups is given below:
|Newborn||0-3 months old||14-17 hours|
|Infant||4-11 months old||12-15 hours|
|Toddler||1-2 years old||11-14 hours|
|Preschool||3-5 years old||10-13 hours|
|School-age||6-13 years old||9-11 hours|
|Teen||14-17 years old||8-10 hours|
|Young Adult||18-25 years old||7-9 hours|
|Adult||26-64 years old||7-9 hours|
|Older Adult||65 or more years old||7-8 hours|
As depicted in the above chart; the amount of sleep depreciates with age. This is because the body produces lower levels of growth hormone as you age. The amount of sleep is dependent upon a variety of factors including the noise level, lighting, temperature, etc. Make sure that your sleep is sufficient so that you can enjoy general overall good health. But how to ensure that your sleep is sufficient? Let’s explore the following information.
6 Signs of Sufficient Sleep
Sufficient sleep is vital for maintaining a healthy lifestyle. It helps you to fight various illnesses and achieve good health and mood.
Here are a few signs that depict that your sleep is sufficient. These are:
- You are successful in maintaining your weight. Neither you gain nor lose but instead, maintain a healthy weight.
- You are full of energy and do not need a caffeine boost to stay concentrated and focused.
- You feel good and happy.
- Your skin is glowing and clear. You have minimum pimples and you look fresh.
- You do not crave junk food, especially at odd times.
- You have fewer headaches and you do not eat unnecessarily.
Side Effects of Sleep Deprivation
When you do not get sufficient sleep; it results in a condition known as “sleep deprivation”. Sleep deprivation significantly reduces your health and well-being and its long-term effects are real. Besides draining your mental health and abilities; there are a lot many side effects of sleep deprivation. 8 of these are listed below:
High blood pressure.
Increased risk factors for developing heart diseases.
Lower sex drive.
Lack of body balance and coordination.
Abominable thinking patterns.
Tips for better sleep
Are you still struggling for better sleep to function adequately? Are you looking for the best tips and tricks to improve your sleep within a few days? If it’s a yes then let’s explore the following points. Here are a few tips that will help you in getting sufficient sleep and in adopting a better lifestyle. These are:
Tip#1: Stick to a Sleep Schedule
The best tip to improve your sleep pattern is by sticking to a sleep schedule every night. As per your age and the amount of sleep that you need (as per the chart), set aside the required number of hours and stick to it. When you stick to the sleep schedule; it will help you to avoid using unnecessary screen time while in bed. Moreover, it will help you to avoid time wastage and instead invest that time in your sleep.
Tip#2: Get a balanced diet
The quality of sleep also depends on what you eat and drink. As a general rule; a balanced diet that is full of fruits and vegetables is good for maintaining optimal weight and improving sleep. The essential vitamins and nutrients aid in promoting better sleep and achieving a healthier lifestyle.
Tip#3: Physical activity is necessary
Various research studies instigate that exercising and moderate workouts can significantly improve sleep quality. The more physical activity that you do throughout the day will help you to sleep in a better way. As soon as you lie on the bed; you will get to sleep because of a hectic day.
The other tips include:
- Create a restful environment having no noise or light to induce better sleep.
- Avoid using your phone, tablet, or laptop during sleep timings.
- Take a melatonin supplement and do not consume caffeine before bedtime.
- Avoid taking daytime naps.
- Manage your worries to stay happy.
- Do not overthink while lying in bed.
- Take almonds at night.
Get adequate sleep so that you can function optimally. Sleep is vital for human beings and animals. It helps to improve overall health and well-being. Getting enough sleep will keep you activated for the day as well as will help you to prevent weight gain and serious illnesses.
So, why not get sufficient sleep as per your age group and feel happier?