Can you pass through a day actively without getting a satisfactory sleep Certainly, not! But, how much is the enough? How to get enough sleep?
These questions are becoming like a hullabaloo amidst your busy lifestyles. Sleep is to relax and recharge you for the upcoming mammoth like a day.
Like babies, you cannot sleep when there are drums thumping on the streets. With age, the frequency and need of sleep changes. Often, you may wonder thinking “how much sleep do I need for my age?” Well, in this write-up I will answer these simple yet nagging queries.
To maintain a healthy cycle of your days, you have to understand the process of sleep. Any adult should have an average sleep-time of 7-9 hours.
Now, even that may sound like a big deal for many of us, because sleep seems like a total inactivity. On contrary, it is the finest pleasure and recharges time, you can offer your mind and health.
However, this variance in preference has biological reasons behind it. Neurologists say that “Many people can run with just 6-6.5 hours of sleep while many others need 8-9 hours of it. This difference varies on the basis of heredity and genetics.”
The conclusion you can draw is, you cannot suggest one type of sleep form to everyone. Below are recommendations on sleep hours, on the basis of age group.
How Much Sleep Do You Need for your age?:
Newly Born | Age- 0-3 Months | 14-17 hours every day.
Children | Age- 4-11 Months | 12-15 hours every day.
Kids | Age-1-2 Years| 11-14 hours every day.
School Starters | Age- 3-5 Years| 10-13 hours every day
School Goers | Age- 6-13 Years| 9-11 hours every day
Teenagers|Age- 14-17 Years| 8-10 hours every day
Early Adults|Age- 18-25|7-9 hours every day
Matured Adults|Age- 26-65|7-9 hours every day
Older People|Age- 65 Plus|7-8 hours every day
You need to know some important Myth and facts about your sleep:
Maybe you have some misconceptions about sleep, let’s have some facts about sleep from Your guide to healthy sleep, The National Institute of Health.
The Problem of Sleep Deprivation:
If you think, you have been loaded with anxiety and can’t get enough sleep because of day to day issues. Probably, you are taking it all wrong. It is more about your maturing age than your increasingly busier routine.
It’s a natural part of the process of getting older. But, if it happens heavily, you can’t ignore this completely. This can be one of your health issues as well.
With age, sleep becomes less satisfactory and supportive. This may have a profound impact on your overall health and mental peace. You should know what is complete health for you.
Sleep and Health are Correlated:
Sleep is directly associated with your health factor. In fact, bad sleep can have impacts such as higher blood pressure, heart stroke and even heart failure.
The range of sleep is decreasing with preceding generations, and we think, we have evolved from long sleep hours to shorter sleep requirement. This is not truly the case.
Sleep Variations on the basis of Age| Causes and Cures:
Old Age Sleep
A general myth is that older people need less sleep. We have confused this information about disturbed sleep with less required sleep. Actually, in old age, sleep is not a luxury, but a troubled activity.
Several health problems like joint pain, heart-related issues, knee pain, back pain leads to frustrated sleep cycle. Surprisingly, circadian clock/body clock in older people is also interrupted which allows aged people wake up intermittently.
Their body fails to realize the need for sleep which leads to sleep deprivation issues. This makes them lose the right rhythm of the sleep cycle.
Some easy exercises and a therapy called bright light can help in improving this ailment.
What is Bright Light Therapy?: Bright Light Therapy is the technique to treat the disrupted internal clock, which tells that, it is time to sleep and wake up. When we over cross our time of sleeping with daily routine works, it leads to frustration in the normal sleep routine.
This clock is actually run by body’s exposure to the bright sunlight. In the light therapy, doctor guides in providing the right amount of sunlight energy to the body parts. Under guided circumstances, the eyes and skin of the patient are exposed to environmental light or artificial light (in case of cold places).
This is profoundly done, to set a rhythm in the sleep clock and with a prescribed sleep pattern. For a detailed treatment, you must see a doctor who is proficient in treating sleep disorders.
Sleep for Adult Men and Women:
From young to middle age bars, men are likely to suffer more from disturbed sleep. A disorder called Restless Legs Syndrome is very much common these days.
This can be the core factor which creates a havoc in the disturbed sleep cycle. In this, the patient has strong urge to move the leg. The leg may feel itchy or some other type of sensation. The cause of this is mostly genetic.
Tip: Making some healthy changes in lifestyle and exercising may lead to improved conditions.
While in men, RLS can be one of the core factors of disturbance, women may feel the disturbance majorly in two phases. These are pregnancy and menopause.
During pregnancy, women may feel the most problem while moving through last trimester. Increased baby weight and hormonal alterations cause a great disruption in sleep.
Solution: The only solution to easing this horrific process during pregnancy and menopause is to rely on breathing and guided yoga exercises. Also, take a look around your room and form a cozy environment to move through a more restful night.
Some tips to improve your overall sleep quality are:
– Try maintaining your body’s natural sleep cycle. Fix your wake up and sleeping time also on weekends.
– Restrict Your Exposure to light while sleeping. A hormone called melatonin is more active in dark and helps you to sleep better.
– Keep an exercise routine. Exercise at least 15-30 min every day. Live in a fat-free body and sleep better. Try out simple tips to lose weight fast at home.
– Keep a track on your eating habits. This includes:
1. Avoid Caffeine after evening
2. Do not binge on lavish meals during the night.
3. Stay away from lots of sugar.
4. Opt for warm milk or banana before disposing to bed.
– Look how you live your day.
1. Try not to get into too much of multitasking.
2. Avoid stress/worries and get yourself stress management therapy. Do meditation and try these techniques to get peace in life.
3. Avoid cell phone, work or stressful conversation when you go to sleep.
Putting aside your attachment with this life issue called, “How to get enough sleep”, and run this thought in mind, “A good laugh and a long sleep are the two best cures for anything”. Bonne Nuit!
I discussed in this post some facts about sleep, tips to improve your sleep and how much sleep do you need? I hope you enjoy this post, so share this with friends on social media.
After your diet, sleep is a very important factor for being a healthy person. So how much sleep you take and what efforts you put to improve your sleep time and quality? Tell me in the comment section, I love to hear from you.
Author: Ashu Pareek
Ashu Pareek is Blogger, Yoga Trainer and founder of Yoga Holism. He loves to help people to improve their daily life and fitness. He teaches how to get peace and happiness in life.