Health News

Are You Getting Enough Sleep?

The stress from work and other life responsibilities, insomnia, heath issues, or just your brain being active when you lie down in bed, are all reasons which contribute to lack of sleep for most people. We are all aware of the suggested “8 hours for quality sleep,” but just how many of us are actually get that daily? For most of us, sleep is the least important thing to do, when in reality, it should be a priority for a healthy mind and body. If you don’t sleep enough, you may experience fatigue, lack of concentration and efficiency, and other health problems, including stress, body aches, weight gain, or even weight loss.

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For some people, sleeping is a waste, when they could be working more, or spending quality time with family. However, when your body is constantly functioning, it creates more blood pressure with your constantly beating heart. When you sleep, you let your blood pressure calm down a bit, and thus helping your heart rate get the break it needs. We all know how important our heart is for our bodies to perform well.

How Much Sleep Do You Need?

Depending on our various physical, mental and emotional requirements, it is vital for each and every person to get the required amount of sleep every night. If we classify groups of people based on their age, the following are the hours of sleep they need in their life to deter any serious health issues and for better brain functionality:

  • Young adults from 18-25 years old should sleep for 7-9 hours a day.
  • For adults between 26-64 years old, an undisturbed and quality sleep of 7-8 hours is essential.
  • The old and elderly of 65 years old or more need at least 6 hours of sleep each night.
  • Kids need more hours of sleep than adults:
  • Newborns (up to 3 months) require about 14-17 hours of sleep per day.
  • Infants between 4-11 months old must sleep for 12-15 hours per day.
  • Toddlers that are 1-2 years old should sleep for 11-14 hours each day.
  • Preschoolers of 3-5 years old should sleep for 10-13 hours a day.
  • School going children, that are 6-13 years old, need as much as 10-13 hours of sleep, every night.
  • For teenagers that are 14-17 years old, a peaceful 8-10 hours of sleep is necessary.

If you’re not sleeping this much, then it is time to alter your lifestyle in order to incorporate the suggested amount of quality sleep into your routine. If you find yourself often waking up in your sleep, being restless, or have trouble falling asleep, then you should seek your doctor’s advice.

How to Sleep Better?

Getting disrupted during your sleep is not ideal. In order to get the benefits of sleeping, it is necessary that you get quality sleep in one session, for the number of hours your body requires. Here are a few tips, to help better your sleeping patterns:

  • There should one particular time, each night at which you should tune out everything and just sleep. A regular bed time makes your body’s biological clock consistent. You will naturally feel sleepy at that time, over time, if you stick to it.
  • An early morning workout improves your metabolism and thus the ability to sleep better. Exercise also releases muscle tension, making your mind and body more relaxed and wanting to sleep.
  • Cut the amount of caffeine and alcohol down, at least 6-8 hours before going to sleep.
  • A hot water bath, yoga, or meditation before going to bed can be sleep boosters as they relax your body muscles and also help in calming your nerves.
  • Using scented oils that are calming, or a noise-machine for calm sounds can both help sleepers who often find stress to be an issue when trying to fall asleep.
  • Make sure your room is a place where you can immediately fall asleep. By creating a soothing ambiance, drawing the curtains to keep out disturbing lights or sound, and tuning out of everything, especially the internet, can all improve your sleep.

If despite trying all of these sleeping tips you experience trouble falling asleep, then you should see a doctor. Sometimes sleeplessness can be a sign of other health problems, such as thyroid issues, depression, or respiratory problems. If you sleep, but are restless throughout the night, then you should get yourself checked for sleep disorders, such as restless leg syndrome, or snoring. For people suffering from insomnia, medical attention and therapy is necessary.