How much sleep do we need?
The simple answer is “it depends”. There is no perfect sleep duration that can fit every person, it depends on various factors and age is one of them. The National Sleep Foundation conducted extensive research to determine the guidelines for how much sleep is required for specific age groups:
– Newborns (3 months or younger): 16-18 hours
– Infants (4-11 months): 12-16 hours
– Toddlers (1-2 years): 11-14 hours
– Preschoolers (3-5 years): 11-13 hours
– School-aged children (6-13 years): 9-11 hours
– Teenagers (14-17): 8-10 hours
– Adults (18 and older): 7-9 hours
What happens if you don’t get enough sleep?
If you don’t get enough sleep regularly, you may develop sleep deprivation. If this is the case, your body will most likely send signals that you need more sleep. Symptoms include:
– Sleepiness during the day
– Irritability
– Lack of motivation and productivity
– Difficulty focusing
– Difficulty with memory
– Difficulty making decisions
– More hunger than usual, causing weight gain
– Dark circles under the eyes
– General dull complexion
– Weakened immune system
– Mood disorders (depression or anxiety)
Chronic sleep deprivation can cause obesity, diabetes, high blood pressure, coronary artery disease, stroke, and even mental illness. Adequate rest can help prevent these issues and is an important part of living a healthy lifestyle.
How to prepare yourself for a good night sleep?
In some of my past posts, I discovered my habit before going to bed. A good book. Always a good book. That’s what I need. My library is really huge and I can’t stop buying new books.
Other things you can do are:
– Stay within your schedule
– Develop a bedtime routine
– Exercise every day
– Make sure your mattress and pillow suits you
– Turn off the TV
– Avoid alcohol or caffeine before bedtime
There you have it. A little knowledge before bedtime never harmed anybody.
