Adequate sleep is needed to maintain good health. If sleep is less, the body becomes exhausted, and the mind does not sit at work. Also, you can not work properly. Gradually the body becomes numb.
Lack of sleep also destroys the external beauty of the body. Let’s find out exactly how much sleep a person of any age needs.
How Much Sleep Do I Need?
Still, the ideal time for a person to sleep is a minimum 7 hours. People who sleep less than 7 hours a day have an increased risk of heart disease. Less than 5 hours of sleep, day and night, doubles the risk of chest pain, blood clots in the heart’s arteries, and heart attack and stroke.
- When you are under 60 years of age, 5 hours or less sleep carries a lot of risks for your health. Sleep for at least 8 hours.
- People who sleep five hours or less are two to two and a half times more likely to have heart disease, so divide your sleep by age.
- A minimum of 8 hours of sleep is recommended for people aged 18-65 or older.
- Teenagers need 8–10 hours of sleep within 24 hours.
- In addition, Newborn, Infant, Toddler need a maximum of 16 hours of sleep depending on the age.
Recommended Amount of Sleep
There is no magic number of how much sleep you need to rest. The amount of sleep you need depends on various factors, such as how old you are, how many hours you exercise, or how healthy you are.
Sleep levels vary with age. Such children sleep a little more than the elderly and adults. How much sleep a person needs each day is essential according to age; The National Sleep Foundation of the United States has published a report in this regard.
|Recommended Hours of Sleep Per Day
|0 – 3 Month
|14–17 hours (National Sleep Foundation)
|4 – 11 Month
|12–16 hours per 24 hours
|11–14 hours per 24 hours
|10–13 hours per 24 hours
|9–12 hours per 24 hours (At least 9-11 hours of sleep a night. However, even if they can sleep properly for 7-8 hours regularly, they can continue on their own)
|8–10 hours per 24 hours
|7–9 hours per 24 hours
|7–9 hours per 24 hours
|65 or Above
|7–8 hours per 24 hours
It is effortless to get yourself out of the habit of healthy sleep. A stressful job, a new baby or a busy schedule can make you feel tired and sensitive to illness or confusion. Experts advise you to set a sleep schedule and stick to it to ensure you are getting the right amount of sleep.
Start your sleep schedule using alarms. For example, set the alarm on your phone or fitness tracker to start your bedtime routine. Put a light alarm for the morning.
How Much Sleep Do Adults Need?
According to the Centers for Disease Control and Prevention (CDC), adults should get at least seven hours of sleep a night. However, one in three adults is unable to sleep at night.
Insomnia leads to long-term health complications, such as the increased risk of heart and lung disease, diabetes, obesity, and amnesia. A recent study found that not getting enough sleep for just one day can affect our well-being.
Christina Chick said younger adults need at least nine hours or more of sleep because their brain structure is ongoing. According to him, an adult of any age needs nine hours or more of rest to recover from an injury or illness.
When Should I Go to Sleep?
Every person’s sleeping habits are different. Some wake up very early in the morning; some stay up late again. But whatever the nature of sleep, most people have trouble sleeping even after going to bed at night. What time is convenient for you to go to bed, and how do you get out of this time?
The Wall Street Journal recommends that you schedule your bedtime and wake-up time. Go to bed 10-15 minutes before the time you want to sleep. For example, if you’re going to sleep for seven and a half hours and wake up at seven and a half in the morning, you have to go to bed at about a quarter to twelve.
Explain to yourself that you need to sleep now. Get rid of all worries. Of course, wake up at the same time every day. It will no longer be a problem for you to fall asleep at a particular time.
How to Sleep Better at Night Naturally?
One of the reasons for not getting enough sleep at night is to drink tea, coffee, or nicotine before going to bed. If you think that drinking these will relax you a bit at the end of the day, you are wrong. Instead, it may be the reason why you do not sleep well at night.
However, you can make some simple rules for a good night’s sleep. The Huffington Post online offers some simple tips for a good night’s sleep, which may work for you.
Make a List of Weekly Sleep Times
Try to go to bed at a particular time every day. Even though laziness comes and goes during the holidays, sleep according to the rules. Researchers suggest that you develop the habit of sleeping 8 hours a week for a week, and if you can continue to do so, you will develop good sleep habits. If necessary, you can go to bed in the morning and wake up in the morning. Those who wake up late go to bed early in the morning.
Exclude drinking coffee after 2 PM
Many people feel tired in the afternoon and drink tea and coffee to relieve fatigue. Excessive tea or coffee can also cause sleep problems, even if it eliminates temporary fatigue.
Take a Break from Laptop & Mobile
One hour before going to bed at night, stop using devices like laptops, mobiles. Spending time on social tabs, laptops, desktops, mobiles while waking up at night can affect the body and cause sleep deprivation.
Let the Bed be Just Sleep
Set the bed only for sleeping. Stop watching TV in bed, chatting, eating food, using a laptop with a chest full.
Stay in the Stomach for a While
Never go to bed on an empty stomach. Do not eat delicious food at night again. It is not right to go to bed on a full stomach. Complete your dinner just before going to bed.
Take A Glass of Milk
When you’re going to bed, take a glass of milk. Milk contains tryptophan which will help you sleep. It is better not to overheat the milk.
Get Rid of Body Fatigue and Go to Sleep
You can take a bath before going to bed at night. If it is not possible to take a bath, you can wash your neck, face, hands, and feet with water. It can relieve fatigue. Get rid of headaches all day long.
No Sleep at An Inopportune Time
Many people do not sleep at night because they do not adhere to the time-time for sleep. Do not sleep for a long time at noon. Experts say that afternoon sleep can reduce not only your performance but also ruin your night’s sleep.
Say ‘No’ the Sleeping Pills
When you fall asleep at night, go to sleep without any other worries. It is better not to eat cigarettes, tobacco, tea, or coffee before going to sleep. Don’t worry about not getting a day or two of sleep. If you do not sleep, do not take sleeping pills without the advice of a doctor.
What Are the Stages of Sleep?
According to the National Institutes of Health, there are four stages of sleep: Stage 1, 2, 3, and REM (rapid eye movement). Usually, when you are asleep, step 1 starts and goes through each stage until you reach the stage of REM sleep, and then you start the cycle again.
These stages are determined based on the analysis of brain activity, and each has its characteristics. At some point, your body may make movements, but your arms and legs will be unstable in others. Having good sleep habits will ensure.
Step 1 sleep is light sleep. You experience drifting in and out of sleep so that this can easily awaken you. The eye movements and body movements are slow. You may experience sudden flashing movements of your legs or other muscles. It is known as hypnic myoclonia or myoclonic zirconia.
About 50 percent of your sleep time is spent in stage 2 sleep. At this stage, the movement of the eyes stops, and the waves in your brain slow down. Quick brain activity called sleep spindles will cause brief bursts.
At this stage, the brain is almost exclusively slowly creating delta waves. It isn’t very easy to wake someone up. Deep sleep is vital for feeling refreshed in the morning at both stages. If this stage is too small, your sleep will not feel satisfied. Stage 3 commonly lasts for 20-40 minutes.
REM Sleep Patterns:
REM sleep is the stage of sleep that is seen in dreams. When you enter REM sleep, your breathing becomes irregular, fast, and shallow. Your eyes will move quickly, and your muscles become immobile. Increased heart rate and blood pressure. Men may develop erections. About 20 percent of sleep is for adults with VIM sleep.
REM sleep is the sleep phase that you dream of. This sleep phase begins about 70 to 90 minutes after sleep. The first sleep cycle consists of a shorter stage of REM sleep. In the morning, Rhyme sleep time increases, and deep sleep levels decrease.
Researchers do not fully understand REM sleep and dreams. They need to create long-term memories. If a person’s REM sleep is disturbed, the next sleep cycle does not follow a typical sequence but often goes straight to REM sleep until the lost REM time of the previous night is created.
Source: National Institutes of Health; National Heart, Lung, and Blood Institute.
How to Know if You’re Getting Too Much Sleep?
Usually, 6 – 8 hours of sleep per night is considered normal. Sleeping for 9 – 10 hours or more is a sign of excess sleep. Just as several specific factors can contribute to sleep deprivation, insomnia can also be caused by physical problems. Excessive sleep can be caused by heart problems, thyroid, sleep apnea, depression. But you need to know about some warning signs that will quickly tell you that you are getting excessive sleep.
According to the National Sleep Foundation, excess sleep can cause you to experience the following symptoms:
- Productivity problems
- Low energy during the day
- Symptoms of concern
- Memory issues
- Extreme sleepiness remains unresolved
- Extreme fatigue remains unaffected by how much you’re sleeping
The AASM (American Academy of Sleep Medicine) recommends the following amounts of sleep based on age:
|Recommended Hours of Sleep Per Day
|16-18 hours of sleep per night
|11-12 hours of sleep per night
|School-aged and teens
|Around 10 hours of sleep per night
|Adults and seniors
|7-9 hours of sleep per night
The Effects of Sleep Deprivation
Adequate sleep brings peace to people’s life, keeps the mind cheerful, increases the desire for work many times over. However, in their current life, many people have lost sleep. Work goes on for many nights. As a result, sleep time is gradually decreasing, and various diseases are increasing.
But let’s find out the problems that can occur due to lack of regular sleep
- Decreased thinking ability
- Lack of attention and expands tendency to forget
- Aging in appearance and loss of smooth skin beauty
- Increases weight
- Decreased sexual desire and fertility
- Causes of depression
- Increases the chances of heart disease
- Increases the chances of cancer
- Lack of Inspiration
- Trouble solving issues and making decisions
Sleep is a normal process of rest between the daily activities of humans and other animals, and sleep deprivation has many effects on the human body. So experts always advise maintaining a sleep balance. Too much sleep or too little sleep both have harmful effects on the body.
Tips For Better Sleep
According to the CDC (Centers for Disease Control and Prevention), good sleep habits keep your body strong by giving you better sleep at night. So it is recommended to follow some tips for better sleep.
- Get up at the same time every morning, including the weekend, and go to bed at the same time every night.
- Make sure your bedroom is quiet and comfortable, as well as having a comfortable temperature.
- Remove the TV, computer, and smartphone from your bedroom so that your full attention is focused on sleep.
- Avoid caffeine and alcohol with large meals before going to bed.
- Stay physically active during the day, which can help you sleep more easily at night.
How long does it take to fall asleep?
Ans: It usually takes 10 to 20 minutes to fall asleep.
What time should you go to bed?
Ans: People should go to bed based on different ages:
- School-age children – 8:00 and 9:00 p.m
- Teenagers – 9:00 and 10:00 p.m
- Adults – 10:00 and 11:00 p.m.
How long should I sleep?
Ans: You should sleep at least between 7 and 9 hours.
When you don’t get enough rest, your body and brain stop working. Now people sleep much less than before. A person usually needs 7 – 9 hours of sleep for good health. It is also crucial for both creative work and mental health.
If you sleep less than 7 hours, you will feel its effects on your body and brain, affecting your immunity and performance. Plenty of scientific data proves how adequate and sound sleep is closely linked to physical and mental health.
Many people have trouble sleeping. Many people can’t sleep well, sleep less, wake up repeatedly, and don’t want to fall asleep, which causes many problems. By following some rules every day, it is possible to get rid of all these sleep problems.