If you’re asking yourself “How much sleep do I need?”, then the answer is ” it depends!”.. The answerSleep as a vital function involved in helping your journey to leading a healthy lifestyle.
Sleep is an essential part of every individual’s well-being. You must have come across thousands of online articles regarding how much sleep you really require while the articles usually conclude with 5 hours, 7 hours and 8 hours of sleep as recommended by experts. But these opinions are too generalized to follow and don’t apply to every person.
Bidding goodbye to the required amount of sleep, in literal terms, is inviting and being a host to a series of unwanted diseases. Read on to find how much sleep do you really need to be fit and fine.
Sleep constraints vary on the basis of the different age groups we fall in. That’s right—a newborn requires about 14 hours to 17 hours of sleep whereas a teenager requires to clock around 8 hours to 11 hours of sleep daily.
Different age groups have different characteristics, duties to perform, energy levels, different strengths of the immune system and accordingly sleep hours have been defined to suit them.
How much sleep you need, according to age groups
A teenager has more energy as compared to a senior citizen, and as mentioned above, these factors effectively define required sleeping hours according to age groups. Below is a compact guide, mapping out points defining sleep requirements according to age groups:
- Senior citizen (age above 65 years)—A senior citizen is recommended about 7-8 hours of sleep. 5 to 6 hours of sleep is also considered as appropriate.
- Working group adults (20-64 years)—The minimum requirement has been defined at 6 hours. However, the recommended sleep bracket stands at 7- 9 hours.
- Teenagers (13-19 years)—The optimal number of hours of sleep required by a teenager is 8 hours to 10 hours of sound sleep. The minimum requirement stands at 7 hours, which is also considered as appropriate.
- School-going children (6-12 years)—The recommended sleep requirement is 8- 11 hours of sleep.
- Pre-school children (3-5 years)—For children going to pre-school, the experts have recommended about 10 to 13 hours of sleep every night.
- Toddlers/Infants (3 months to 3 years)—A toddler requires 11-14 hours of sleep for growing up healthy. Infants, on the other hand, require about 12-15 hours of sleep, although 16-17 hours may also be appropriate.
- Newborn (0-3 months)—Newborns require the maximum hours of sleep around 14-17 hours. Experts have considered 18-19 hours of sleep as an appropriate number of hours for newborns.
The sleep pattern is related to the growth requirements of every individual as he or she grows older in terms of age. You can see how sleep requirements gradually decrease over an individual’s lifespan. This a clear sign by your aging body and hence you need to clock in the required amount of sleep as recommended.
Sleeping hosts many health benefits
Sleeping hosts a number of health benefits thereby boosting an individual’s growth and energizing him. As mentioned above, avoiding sleep is bound to get you trapped in a series of unhealthy habits including lower immunity strength, slower tissue repair and you might become more passive and also less energetic.
A few of the key benefits of sleeping can be elaborated as follows:
- Improves quality of life
- Helps you to be more creative
- Improves memory
- Lowers levels of Inflammatory proteins
- Curbs stress
Other key benefits of sleeping include improved attention span, higher levels of energy help to effectively deal with mental illness, including depression, and also helps the individual be more active in carrying out various activities.
Tips to follow for a sound and peaceful good night’s sleep
There are certain tips that you can follow in order to sleep peacefully at night. You can take certain steps in order to create a suitable environment for you to sleep. These tips are here to enhance your routine daily activities with minimal effort.
The very first step towards a peaceful good night sleep is enhancing and customizing your diet. You need to efficiently time your dinner 3 hours before sleeping. Sleeping with a heavy stomach is bound to disrupt your sleep pattern.
There are certain food items that you need to avoid before going to bed which includes coffee, liquor and junk food, greasy and oily foods. You also need to avoid going to bed with an empty stomach.
When it is said that you shouldn’t bring your office back home, it is quite true as it truly affects your sleeping patterns. You need to make your bedroom a welcoming haven for sleeping peacefully. De-cluttering your bedroom is the initial step that you need.
Avoid working on your laptop, eating, doing homework on your bed—you need to use your bed only for sleeping. Clean your room daily and maintain your mattress. Also, consider getting a new mattress if the old one is worn out and not comfortable enough to sleep on.
The next step you need to follow is setting up a calm sleeping environment. You need to use comfortable pillows for better sleep and also for preventing neck cramps. Avoid using tech devices right before going to sleep. Turn down all the lights and sleep in the dark for optimum sleep and for improving the quality of your sleep.
The last step for sleeping peacefully through the night is taking a shower. This helps you relax and attain quality sleep.
After reading as to how much sleep you really need, the key benefits of sleeping, and also certain tips to enhance your sleeping patterns, you can improve your quality of sleep. Further sleeping for the recommended number of hours is bound to improve your heal