Sleep is crucial at any age, according to scientific evidences. Sleep revitalizes the mind, repairs the body, and strengthens practically every internal system. But, in order to get these advantages, how much sleep do we truly need?
According to the National Sleep Foundation, healthy individuals require between 7 and 9 hours of sleep every night. Babies, young children, and teenagers require considerably more sleep in order to develop and thrive. People above the age of 65 should obtain 7 to 8 hours of sleep every night as well.
Adults who sleep fewer than 7 hours per night are more likely to report health issues such as heart attack, asthma, or depression. Heart diseases and stroke are all risks associated with some of these health issues. The following are examples of health issues:
High blood pressure: Your pressure decreases during a regular night’s sleep. When you don’t get enough sleep, your blood pressure rises and stays high for a longer amount of time. One of the primary causes of heart attacks and strokes is high blood pressure. High blood pressure affects 75 million Americans, or one in every three individuals.
Type 2 diabetes: Diabetes is a disease in which sugar levels up in the blood, causing damage to the blood vessels. According to several research, obtaining enough excellent sleep might help people regulate their blood sugar levels.
Obesity: Sleep deprivation can contribute to weight gain that is harmful. This is particularly true for children and teenagers, who require significantly more sleep than adults. A region of the brain that controls appetite may be affected if you don’t get enough sleep.
As a basis, the rules include a time range for each age group. The guidelines also admit that there is some flexible space on either side of the range for “acceptable,” but still not ideal, sleep for certain persons with special situations.
Consider your general health, daily activities, and regular sleep habits when determining how much sleep you require. The following are some questions that might help you determine your specific sleep requirements:
- With seven hours of sleep, are you productive, healthy, and happy? Or have you realized that getting into overdrive necessitates longer sleep hours?
- Do you have any other health problems? Do you have a higher risk of acquiring a disease?
- Do you spend a lot of energy on a daily basis?
- Do you participate in sports or work in a physically demanding profession on a regular basis?
- Do your regular tasks need vigilance in order to be carried out safely? Do you drive and/or operate heavy machinery on a daily basis? When you’re performing these things, do you ever feel sleepy?
- Do you rely on caffeinated beverages to get you through the day?
Start with the suggestions above, and then use the answers to these questions to figure out how much sleep you need.
It’s time to start preparing how to make your nightly goal based on the number of hours of sleep you require a reality.
Make sleep a priority in your routine to begin. This entails planning ahead of time for the hours you’ll need so that work or social activities don’t take precedence over sleep. While it may be tempting to cut sleep short in the moment, it is not a good idea because sleep is necessary for mental and physical well-being
Improving your sleep hygiene, which includes your bedroom setting and sleep-related activities, is a tried-and-true method of getting more rest. Improvements in sleep hygiene include the following:
- Even on weekends, sticking to the same sleep routine every day.
- Developing a soothing pre-bed ritual could help you fall asleep faster.
- Choosing the greatest mattress that is both supportive and comfy, as well as the best pillows and linens to go with it.
- Light and sound interruptions are minimized, and your bedroom’s temperature and scent are optimized.
- Before going to bed, disconnect from electronic devices such as phones and computers for at least a half-hour.
- Caffeine and alcohol use should be carefully monitored, with the goal of avoiding them in the hours leading up to bedtime.