Sleep is a vital part of living a healthy lifestyle — this can be as clear as it could be for all of us. But the question that still haunts us is how much of it do we actually want? We’re all familiar with the universal rule that everyone should find an 8-hour sleep, but this can’t apply to both kids and adults.
Let’s first take a look at how much sleep do you desire by age, as advocated by the Center for Disease Control and Prevention:
- 0 to 3 Months – 14 to 17 Hours
- 4 to 12 Months – 12 to 16 Hours per 24 Hours
- 1 to 2 Years – 11 to 14 Hours per 24 Hours
- 3 to 5 Years – 10 to 13 Hours per 24 Hours
- 6 to 12 Years – 9 to 11 Hours per 24 Hours
- 13 to 18 Years – 8 to 10 Hours per 24 Hours
- 18 to 25 Years – 7 to 9 Hours per Night
- 26 to 64 Years – 7 to 9 Hours per Night
- 65+ Years – 7 to 8 Hours per Night
According to the Center for Disease Control and Prevention, adults from throughout the world admit they generally don’t get the recommended hours of sleep. If you’re among them, there’s no need to worry because we will direct you step by step and you’ll find out to help yourself and get the recommended level of sleep daily.
Why We Sleep
Scientists have worked on discovering the reply to this issue for many decades. However, they still don’t have a satisfying response. The only thing we know for sure is that sleep is essential to our survival. There are a couple of theories as to why we need sleep:
- The Restorative Theory: Sleep helps to”restore” what we’ve lost while we’re awake. Sleep provides an opportunity for our own bodies to fix themselves.
- The Brain Plasticity Theory: Sleep essentially helps our brains to reorganize themselves. That is why when we’re sleep deprived, we are not able to learn and perform tasks.
Sleep Deprivation Side Effects
The persistent sleep loss has a huge negative effect on our health and well-being.
In accordance with the 2019 Alzheimer’s Disease Facts and Figures Report, persistent sleeplessness can accelerate cognitive aging and put individuals at risk for conditions such as dementia.
Improved Depression and Anxiety
The Journal of Cellular and Molecular Medicine explains that the problem of sleep disturbance has changed almost a quarter of the world’s inhabitants. Individuals who suffer from sleep problems are more likely to face mental disorders such as bipolar disorder, generalized anxiety disorder, suicidal ideation, and especially melancholy.
Compromised Immune System
Sleep affects greatly your immune system. Getting enough excellent sleep and staying healthy go together. Without the suggested quantity of relaxation, our bodies cannot fight off infections, inflammation, or stress. On average, adults need seven to eight hours of sleep to fortify and keep their immune systems.
7 Tips to Improve Your Sleep
Getting an appropriate amount of sleep according to your age helps to give your body the power to go through every day and keep decent memory quality, mental health status and ability to fight off illnesses. To Be Able to get the sleep your body desperately needs, here are a Couple of tips:
Produce a strict bedtime routine, wake up and go to sleep every day at precisely the same time.
Restrict the amount of blue light display time to three hours before you go to sleep.
Do not take late afternoon naps.
Fix your bedroom temperature, set your thermostat to about 70°F, it’s the best temperature for your body to fall asleep and stay asleep throughout the night.
Be certain your bedroom is free of noise and it is totally dark.