We all know that sleeping and resting are essential for our health and proper physical development. That’s why there are different recommendations by the experts who give advice for the sleeping habits and sleeping duration as well.
The National Sleep Foundation said that the sleeping time could be determined by our age and how much time we need to sleep in order to get the energy that we need during the day. This also helps for mental clarity and maximum health.
Sleeping issues could occur as a result of using the modern technology and also because of stress. If you are stressed out you are going to have increased cortisol production. Cortisol is the stress hormone and if it is high it could cause sleeping restlessness, discomfort and sickness.
The modern technology has very bad influence and it also can cause our brain to stop releasing melatonin and the reason is because the human body is able to produce hormones in the dark.
These problems are eventually going to be the reason for physical tiredness, not being able to think clearly or make decisions and not being able to concentrate. In the end it could be the reason for losing appetite and cause various health problems as well.
That is the reason why it’s of utmost importance to have enough sleep which will also help you to prevent additional health issues. This means that when you sleep less than 5 hours you could have serious consequences over your heart health, and when you sleep less than 7 hours you will be able to gain more weight, diabetes or obesity.
That is the reason why it is important to see and check the recommended sleeping time according to your age.
Charles Czeisler from the Harvard University, along with a team of experts, made this research. There were different studies starting from 2004 – 2014 and they were made with the intention to see and learn the effects and how sleeping could affect our health.
Here are the conclusions they made, of which you should rely on:
– Newborn (0 – 3 months) needs to get 14 – 17 hours of sleep.
– Babies (4 – 11 months) needs to get 12 – 15 hours of sleep.
– Child (1 – 2 years) needs to get from 11 – 14 hours of sleep.
– Preschool (3 – 5 years) needs to get 10 to 13 hours of sleep.
– School Age (6 – 13 years) needs to get 9 to 11 hours of sleep.
– Teens (14 – 17 years) needs to get from 8 to 10 hours of sleep.
– Youth (18 – 25 years) needs to get 7 to 9 hours of sleep.
– Adults (26 – 64 years) needs to get 7 to 9 hours of sleep.
– Senior (older than 65 years) needs to get 7 to 8 hours of sleep.
Those were the optimal times for sleeping. However, every person and organism is different, and that means that each person should get different sleeping hours.
However, note that sleep and rest are very important and lack of them could be the reason for different health problems.
In addition, here are several tips and tricks that can help you to have a better rest and sleep.
- Have a sleeping schedule – you should have a proper time of falling asleep and waking up. It is very important to go to bed and wake up at the same time and to be consistent. In case you have problem to fall asleep in the first 20 minutes, get up and try to do something that is going to relax you.
- Eat and drink just the good stuff – don’t go to bed stuffed nor hungry. Do not have heavy meals before you go to sleep, because you are going to feel discomfort. Choose the meals and drink wisely.
- Have a restful environment – the room where you are sleeping has to be cooled down, quiet and dark. It may be more difficult to fall asleep when the room is light. You need to practice techniques that can relax you.
- Do not sleep a lot during the day – the ideal time for lap is around half an hour. Limit this time and you are not going to have problems during night.
- Be physically active – it could help you promote your sleep but don’t do it very close to bedtime.
- Manage worries – it is also important not to worry or think about your problems before going to bed since it’s just going to impede your sleep.