Conventional wisdom has told us that eight hours of sleep is necessary for the body and mind to properly function.
Is this a myth or a fact? And why eight hours why not 9 hours or 7 hours of sleep?
Before seeing the positive effects of sleep let’s see the negative effects of sleep deprivation. Short-term problems caused by sleep deprivation:
- Lack of alertness: Even missing as little as 1.5 hours can affect how alert and productive you are.
- Excessive daytime sleepiness: You feel very sleepy and tired during the day.
- Impaired memory: Lack of sleep can affect your ability to think, process information, and remember.
- Relationship stress: Due to the lack of sleep you can feel moody and can become more likely to have conflicts with others.
- Quality of life: You participate less in your day-to-day activities
- Greater likelihood of car accidents: Driving drowsy accounts for thousands of crashes, injuries, and fatalities each year according to the National Highway Traffic safety administration.
Chronic sleep deprivation can also affect your appearance. It can lead to premature wrinkling and dark circles under your eyes. Recent studies show that there is a link between lack of sleep and an increase in the amount of stress hormone cortisol. Cortisol breaks down collagen, the protein that keeps skin smooth. This means that a lack of sleep could mean more wrinkles! These are all the negative effects caused by sleep deprivation. On the contrary, getting proper sleep has many benefits. These are all the negative effects caused by sleep deprivation. On the contrary, getting proper sleep has many benefits:
- Get sick less often
- Stay at a healthy weight
- Lower risk of serious health problems (diabetes, heart disease)
- Reduces stress and improves your mood
- Clear mind which leads to an increase in productivity
- Get along with other people
- Can make good decisions with a clear mind
Now to the question how many hours of sleep do I need?
Most adults need 7 or more hours of good-quality sleep on a regular schedule each night. Sleep isn’t only about the number of hours but also the quality as well. It is important to get good-quality sleep on a regular schedule so that the body feels rested and ready to go.
There are a lot of factors when trying to decide how many hours of sleep one needs. One of the major factors is age. Kids need even more sleep than adults.
- Newborns need to sleep between 14-17 hours a day
- Babies need to sleep between 12-16 hours a day
- Toddlers need to sleep between 11 and 14 hours a day
- Preschoolers need to sleep between 10 and 13 hours a day
- School-aged children need 9 to 12 hours of sleep each night
- Teens need 8 to 10 hours of sleep each night.
- Adults need 7 or more hours per night.
So, as you can see the number of hours of sleep required varies by age and that eight hours is not a universal rule that applies to everyone. However, some people do have a hard falling asleep and getting the recommended hours of sleep. Quality of sleep is as important as quantity as well. Good sleep habits can help prevent insomnia and promote sound sleep. If you are facing a hard time falling asleep here are a few tips:
- Keep your bedtime and wake time consistent from day to day including the weekends as well.
- Stay active – regular activities help promote a good night’s sleep
- Check your medications to see if they contribute to insomnia
- Limit naps
- Avoid caffeine and alcohol or any substance that will give your body a sugar rush
- Avoid large meals and beverages before bedtime
- Make your bedroom comfortable for sleep
- Create a relaxing bedtime ritual, such as taking a warm bath, reading, or listening to soft music
Sleep is essential for everyone. From newborns to the elderly everyone needs sleep to energize their body.
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