Sleep is an integral part of our lives and it gives rest to our bodies and minds which have been tirelessly working throughout the day, usually people think sleeping for 7-8 hrs a day is enough but that’s not the case because sleep requirements depends upon many different factors. And age is the biggest factor of all. So how much sleep do we need depending on age, find the answer here.
Lack of sleep
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Many of us deprive ourselves from proper sleep during the week due to work load or binge watching some show thinking they would make up the deficits during the weekends. This is wrong approach. Sleep deprivation actually negatively affects the sleeping capabilities in the future too. Moreover, it has a bad effect on our health in more than one way you can think of. Lack of sleep weakens our immunity and this leads to various health conditions such as
- Change in hormone production
- Cardiovascular disease
- Visual impairment
Lack of sleep affects appearance
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In addition, sleep deprivation effects, our body and appearance as well, weight gain; dark circles under the eyes, pallor and bad complexion are residual effects. Lack of sleep destroys the ability to concentrate and focus, naturally decreasing inefficiency and augments premature ageing. Besides it also makes us bitter, irritable, slow in catching up conversations which further makes us solitary and distant from the family and friends. Besides if you are always tired and feeling drained out you cannot have a good time anyways and the general feeling of wellbeing will be elusive which is so much necessary for our body and mind. So how much sleep do we need?
Age and sleep
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As we had already mentioned our daily need for sleep depends greatly on age so here is the direct relation of hours of sleep needed in a specific age.
- 0-3 months- 14-17 hrs
- 4-11 months- 12-15 hrs
- 1-2 years- 11-14 hrs
- 3-5 years- 10- 13 hrs
- 6-13 years – 9-11 hrs
- 14-17 years- 8-10 hrs
- 18-25 years- 7-9 hrs
- 26-64 years- 7-9 hrs
- 65plus -7-8 hrs
What the chart reveals
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The chart clearly tells us how much sleep we need depends on the age and that the older the person gets lesser the sleep requirements the body has. But one not forgets that each individual has their own sleep cycle and biological need for rest, also the kind of occupation a person has or the kind of lifestyle and eating and drinking habits also make a lot of difference in the sleeping hours of the person. So the chart is not the rule of thumb but it’s rather a reminder that should be the ideal sleeping hours according to your age and how far or close you’re to it. If you have diverged too far try to make some changes in your routine to come close to the table which will benefit you at the longer run. If in case you are insomniac you must consult doctors about it. Also stress and anxiety regarding daily life struggles or some recent traumatic experience in the family and worries also hampers sleep. So be patient and try to meditate and listen to positive reinforcements when you are planning to go to bed.
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It’s not just sleeping for enough hours a day but the quality of sleep is equally if not more important for you. Fitful, disturbed and shallow sleep can make things worse for your health. Follow these tips to get a good, deep sleep so that you get up energised and refreshed every morning.
Keep your days and nights sleep. Remember the day time is to be awake and active while night is for rest and sleeping. If you muddle it up you can never have a proper restful sleep.
Sleep and wake at the same time every day: Make this a regimen if you can because then your biological clock will start following this habit and trigger sleep and awaking like clockwork and we do mean it. Choose the hours of your convenience but whatever it is stick to it even on the weekends.
Don’t have any sort of alcohol or strong tonic drinks before going to bed: This makes the sleep thin and fitful and you’ll get up groggy the next day.
Don’t overeat at nights: Dinners should be light and easy to digest and there should be a gap of at least 2 hours of between eating and going to sleep.
Create a cosy atmosphere for going to bed: dim the lights, and make the room temperature comfortable
Choose a comfortable bed and mattress and pillows: Choose good quality sheets and blankets which are soft but not too heavy either.
A short walk after dinner will help you get a better slumber: you must make this a habit to take turn before bed time.
Do not use electronic gadgets: Switch off all the instruments at least 2 hrs before you go to sleep.
Pay attention to relaxation techniques
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Getting enough sleep is not a difficult task in itself but getting quality sleep is something which you need to work on. How much sleep you need depends on age no doubt but it varies also from person to person as some people need more sleep than others.