Studies are adamant about sleep being important at any age. Sleep fuels the mind, rejuvenates, and strengthens practically every function of the body. But how much sleep do we actually need to have for these advantages?
What time you go to bed varies slightly based on your social life, job schedule, family responsibilities, the latest show coming on Netflix, or plainly on when you begin feeling tired.
In this article, we’re going to help you figure out how to find out the optimal time to go to bed depending on your wake-up time and natural sleep cycle.
How much people need to get?
How much sleep you ought to have will change in your life, depending on age. A baby can require 17 hours of sleep per day, whereas an adult can sleep about 7 hours a night.
The National Sleep Foundation’s guideline for sleep is categorized into 9 age groups.
|Demographic||Age||Suggested Hours of Sleep|
|Newborn||Birth-3 months old||14-17 hours|
|Infant||4-11 months old||12-16 hours|
|Toddler||1-2 years old||11-14 hours|
|Preschool||3-5 years old||10-13 hours|
|School-age||6-12 years old||9-12 hours|
|Teen||13-18 years old||8-10 hours|
|Young Adult and Adult||18-64 years old||7-9 hours|
|Older Adult||65+||7-8 hours|
The main question is how are you feeling with different sleep lengths. Here is what you need to think about when deciding on your sleep requirements:
- Do you feel refreshed following seven hours of sleep, or do you require a minimum of 8 or 9 hours?
- Do you feel some sleepiness during the day?
- Do you have some accompanying health problems?
- Are you dependent on coffee to keep you running?
- When you’re sleeping with someone else, did they find that you have sleeping problems?
Use the answers to figure out how much rest you need.
Bedtimes are characterized by the following:
- Your time to get up
- Completion of 5 or 6 90-min sleep cycles
- Letting yourself have 15 minutes to go to sleep
For instance, if you need to get up at 7 in the morning, that means that you need to go to bed at 11.15 in the evening in order to get five cycles of sleep during 7.5 hours. If you, on the other hand, need nine hours of sleep, that amounts to six sleeping cycles and a bedtime of 9.45 in the evening.
Improve Your Sleeping Schedule: Sleep Should Be a Priority
Rest is important for a variety of reasons. What sleep does to the body?
- Controls the hormone release that regulate hunger, metabolism, development, and recovery
- Increases brain activity, attention, awareness, and productivity
- Decreases the likelihood of heart attacks and strokes
- Helps in maintaining weight
- Preserves the immune system
- Reduces your risk of chronic health conditions, like diabetes and high blood pressure.
- Enhances athletic performance, response time and speed
- This could lower your chances of depression
Improving your sleep environment and sleep-connected habits, is a well-established method to get decent rest. Instances of advancements in sleep quality involve:
- Trying to stick to the same sleep pattern each day.
- Practicing a calming pre-bed ritual to make it easy to sleep quickly.
- Selecting a mattress that is comfortable and cozy and fitted with high-quality pillows and bedding.
- Minimize possible disturbances from light and sound while maximizing the temperature and scent of your apartment.
- Disconnect from electronic gadgets such as smartphones and tablets for 30 minutes to an hour preceding bedtime.
- Properly track the consumption of caffeine and alcohol and try not to drink it in the hours preceding bedtime.
Optimally, you’re going to choose to wake up at the end of your sleep cycle, which is when you are more likely to be the most relaxed.
A good night’s sleep is important for overall health. If you have difficulty in sleeping, try consulting a doctor. They will help decide whether there is a fundamental trigger for this.