How Much Sleep Do I Need
Many people have the same question that how much sleep do I need? Sleep is a significant part of our daily life routine and a key to physical wellbeing and emotional vitality, it affects relatively every kind of tissue and system in the body – from the brain, heart, and lungs to metabolism, immune function, state of mind, and disease resistance. An absence of sleep or we can say that not getting enough of it at the right times can seriously affect your wellbeing, for example, heart disease, high blood pressure, diabetes to obesity.
I have been listening since my childhood that appropriate sleep is extremely crucial for health and to function at best, solid 8 hours of sleep at night is highly prescribed. The ordinary individual spends around one-third of time asleep. The important questions here are that what exactly the sleep is and how much sleep do I need, in other words, how much sleep requires to stay healthy, alert and active. Sleep is such an over talked topic and there are such numbers of unanswered questions revolving around sleep.
“Sleep is important for the mental function: alertness, memory consolidation, mood regulation, and physical health,” says Phyllis C. Zee, MD, Ph.D., professor of neurology and director of the Sleep Disorders Center at the Northwestern University Feinberg School of Medicine in Chicago.
There are a variety of reasons why sleep is so important. Few of them are mentioned below,
- Sleep boosts immunity.
- Sleep can slim you. Individuals with short sleep duration tend to weigh significantly more than those who get satisfactory sleep, if you are trying to lose weight, getting quality sleep is completely crucial.
- Sleep boosts mental wellbeing. Great sleep, then again, has been shown to improve problem-solving skills and enhance memory performance.
- Sleep forestalls diabetes. Poor sleep habits are strongly linked to harmful effects on blood sugar.
- Sleep avoids coronary illness. Poor sleepers have a greater risk of heart disease and stroke.
- Sleep increases fertility.
- Mental medical problems, for example, depression is firmly linked to poor sleep quality and sleeping disorders.
Sleep requirements differ slightly from person to person, depending on age, sex, health, lifestyle and different other elements. I have seen that a few people are terrible sleepers while some can’t sleep the entire night. Adults should get around 7-9 hours of sleep every night, according to the National Sleep Foundation.
The National Sleep Foundation (NSF), has published details regarding this. The National Sleep Foundation (NSF) and a board of 18 specialists searched through more than 300 studies to identify the ideal measure of time a person needs to sleep according to their age:
- Newborns (0 to 3 months)
The ideal amount is 14 to 17 hours per day. Infants in their first few months of life can sleep whenever a day.
- Infants (4 to 11 months)
Ideally 12 to 15 hours of sleep.
- Toddlers (1 to 2 years)
11 to 14 hours.
- Preschoolers (3 to 5 years)
10 to 13 hours of sleep.
- School-aged children (6 to 13 years)
9 to 11 hours of sleep.
- Teenagers (14 to 17 years)
8 to 10 hours of sleep.
- Young grown-ups (18 to 25 years)
7 to 9 hours of sleep.
- Adults (26 to 64 years)
7 to 9 hours of sleep.
- Older grown-ups (65 years or more established)
7 to 8 hours of sleep
Young adults encounter difficulty getting the recommended 7-9 hours of nap. It is particularly the case with college students. This is the period when students have the most unbalance sleeping patterns.
It is very important to get enough sleep for that one should avoid alcohol as it can unbalance your routine hours. Also, if you take sleep-disrupting meds, consume them at least six hours before going to bed. Lastly, try to follow a regular sleep-wake schedule, it is the best way to avoid feeling dull and inactive.