Sleep fuels everything we do. It helps repair our bodies, process our thoughts, boost our immune systems, and have the focus we need to power through our days.
The list of the benefits of adequate sleep is a long one. By knowing what they are, you can decide if getting more sleep is a top priority for you.
Various Sleep Requirements
How much sleep a person needs depends largely upon their age. As anyone who has spent time around a newborn knows, they tend to sleep most of the day and the night too.
The older you get, the more your sleep requirements tend to diminish. But even though you need less to stay happy and healthy, you still have to focus on getting enough and making sure it’s good quality sleep.
Here is how much sleep a person needs each day depending upon their age.
- Newborns: 14 to 17 hours.
- Infants ranging from 4 to 11 months: 12 to 15 hours.
- Toddlers up to 2 years: 11 to 14 hours.
- Children ages 3 to 5: 10 to 13 hours.
- Children ages 6 to 13: 9 to 11 hours.
- Teenagers from 14 to 17: 8 to 10 hours.
- Adults from the ages of 18 to 25: 7 to 9 hours.
- Adults from 26 to 64: 7 to 9 hours.
Senior citizens aged 65 and older: 7 to 8 hours.
Women who are pregnant may feel more tired than usual and may require more sleep than they are used to having.
If you’re not sure if you’re getting enough sleep, you can watch for signs that you aren’t. Sleep deprivation signs are easy to spot. If you notice one or more of these signs fit you, then you can increase your sleep by an hour a night and see if it makes a difference.
- Falling asleep very quickly when you go to bed.
- Feeling tired or “out of it” when you wake up.
- Feeling cranky.
- Nodding off or feeling drowsy during the day.
- Feeling forgetful.
- Difficulty concentrating or focusing.
The Benefit of Sleep
Wondering how sleeping is good for you? It can improve every aspect of your health.
Sleeping 8 hours benefits include emotional, physical, and mental perks that will make you happier and healthier. Getting adequate sleep can decrease your risk of heart attacks by lowering high blood pressure and risk of heart disease. It can also lower your blood sugar.
Getting more sleep can help you make better decisions, improve your trouble-solving skills, and better your memory.
It can help you feel more motivated, give you a faster reaction time, and strengthen your immune system. Getting a consistently good night of sleep can make you less irritable, depressed, and can help you better control your weight.
Getting enough hours a night of sleep can make you look better, too, by keeping away those dark circles from underneath your eyes.
Getting the sleep your body needs can pay off in better health and an improved mood. It’s why you should get more sleep – to make sure you’re living your best life.
Sleeping disorders, lack of sleep, and poor sleep can increase your risk of all the things we mentioned above. You’ll find it harder to control your weight, mood, and any medical condition you might have.
Great Sleeping Habits for More Rest
If you’re not doing well in the sleep department, there is still plenty of time to turn things around. Here are some sleeping habits you can incorporate into your schedule to ensure you get more rest.
Make sure you’re going to bed early enough: You need to make sleep a priority if you want to maximize your health. That may mean clearing your busy schedule so you can get to bed an hour or two earlier each night.
Make your room sleep-friendly: Get rid of the bright lights of the street by putting up blackout curtains. You can also buy a fan for some relaxing white noise, and get bed cooling sheets to help you regulate your temperature. If you suffer from back or neck pain, get a neck support pillow to help you rest more comfortably.
Establish a bedtime routine: Put down your phone or laptop for at least an hour before bed so your mind has time to calm down and unwind from your day. Take a warm bath an hour before bed to further help you relax. Put on some comforting pyjamas that feel good against your skin.
Stay away from foods that can disrupt your sleep: Stay away from caffeine and alcohol in the hours before you plan to go to sleep. You should also avoid having heavy meals before going to bed, and if you suffer from acid reflux, avoid consuming anything that will trigger it.
Make sure you’re being active: Exercise is a wonderful sleep enhancer. Strive to get a minimum of 30 minutes per day, but try to avoid doing it in the evening. For some people, that hurts their chance of sleep, rather than improving it.
Have a regular bedtime: Just as kids do well with a regular bedtime, so do adults. Having a set bedtime and making sure to follow it can help straighten out your sleep cycles. Your body will get used to the routine. You should also try to get up at approximately the same time every day.
- Seek a medical opinion: If nothing seems to work when it comes to increasing the amount and quality of your sleep, it may be a good idea to seek a medical opinion about what else you can try.
Sleep Like a Baby
Making sleep a priority can be a free and effective way of improving your health and mood. It’s not hard to do and you may feel like a new person when you start getting the proper amount of rest each night.
Think about how much better your life will be when you start getting the amount of sleep you need.