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How Many Hours Of Sleep Is Required For Good Health

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Normative Sleep Duration Values Across The Lifespan

How many hours of sleep do you need (Best sleeping time for good health)

Sleepwake regulation and sleep states evolve very rapidly during the first year of life. For example, newborns do not have an established circadian rhythm and therefore their sleep is distributed across the full 24-hour day. At 1012 weeks, the circadian rhythm emerges and sleep becomes more nocturnal between ages 4 and 12 months. Children continue to take daytime naps between 1 and 4 years of age, and night wakings are common. Daytime naps typically stop by the age of 5 years and overnight sleep duration gradually declines throughout childhood, in part due to a shift to later bedtimes and unchanged wake times.

Sleep patterns are explained by a complex interplay between genetic, behavioral, environmental, and social factors. Examples of factors that can determine sleep duration include daycare/school schedules, parenting practices, cultural preferences, family routines, and individual differences in genetic makeup. Despite inter-individual differences in sleep duration, international normative data exist to show the normal distribution of sleep duration for different age groups. However, it is important to keep in mind that normative reference values by no means indicate anything about what the ideal or optimal sleep duration should be, ie, the amount of sleep associated with health benefits. Nevertheless, they tell us about what is normal in the population and provide a valuable yardstick for practitioners and educators when dealing with sleep-related issues.

Conducting A Sleep Hygiene Check

If youre keeping a sleep diary as a personal initiative, you can use it to benefit your health by conducting a check-in.

As you review your sleep diary, a handful of questions can help you evaluate your sleep:

  • Am I budgeting enough time for sleep?
  • Is my sleep schedule consistent or full of fluctuations?
  • Am I spending significant time lying in bed without being able to fall asleep?
  • Is my sleep disrupted in the night? If so, is there any pattern in the diary that might explain why?
  • Is my sleep satisfying? Do I feel drowsy during the day?
  • Am I taking naps that are too long or too late in the day that could be affecting my nighttime sleep?
  • Is my use of alcohol, caffeine, and/or medications affecting my sleep time or sleep quality?

As you go through these questions, you can identify opportunities to apply practical tips to boost your sleep hygiene and contribute to your overall wellness.

Improve Your Sleep Today: Make Sleep A Priority

Once you have a nightly goal based on the hours of sleep that you need, its time to start planning for how to make that a reality.

Start by making sleep a priority in your schedule. This means budgeting for the hours you need so that work or social activities dont trade off with sleep. While cutting sleep short may be tempting in the moment, it doesnt pay off because sleep is essential to being at your best both mentally and physically.

Improving your sleep hygiene, which includes your bedroom setting and sleep-related habits, is an established way to get better rest. Examples of sleep hygiene improvements include:

  • Sticking to the same sleep schedule every day, even on weekends.
  • Choosing thebest mattress that is supportive and comfortable, and outfitting it with quality pillows and bedding.
  • Minimizing potential disruptions from light and sound while optimizing your bedroom temperature and aroma.
  • Disconnecting from electronic devices like mobile phones and laptops for a half-hour or more before bed.
  • Carefully monitoring your intake of caffeine and alcohol and trying to avoid consuming them in the hours before bed.

If youre a parent, many of the same tips apply to help children and teens get the recommended amount of sleep that they need for kids their age. Pointers for parents can help with teens, specifically, who face a number of unique sleep challenges.

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Reasons Why 8 Hours Sleep Is Really Important For Your Health

Sleep is the most vital need for a persons health. Many people are not familiar that how a good nights sleep is important for health and well-being. Researches have shown that many people do not get 8 hours of sleep and many experience a lack of it. Sleep deficiency is connected to many health problems like heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. Moreover, if you are not getting enough sleep your mind will not work attentively and you will face human errors linked to tragic accidents.

Proper sleep is good for your health as well as improves to maintain your social activities. The healthy amount of sleep that an adult should take is 7 to 8 hours each night. Many Types of research have proved that people who do not get sleep for 7 to 8 hours or make it less than 5 hours will have the risk of death caused by all diseases due to lack of sleep.

Sleep is a very essential function of your body. When you sleep, your brain sends a signal to your body to release hormones and other compounds that help in the following things:

  • Lessen the danger of health condition
  • Control your hunger level
  • Retain memory

Signs Of Sleep Deprivation In Adults

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Do you know anyone that brags about not needing more than 4 or 5 hours per sleep per night? Have you wondered how much more work you could get done if you didn’t need to sleep 7-9 hours per night? Do you belong to a company that looks at not sleeping as a badge of honor?

It turns out that lack of sleep can make you a lot less productive, and only rare people can be well-rested on 4-5 hours per night of sleep.

You may be sleep-deprived if you find yourself doing any of these things:

  • wanting to sleep after eating
  • falling asleep while reading or while watching TV
  • hitting the snooze button multiple times in the morning
  • “crashing” and sleeping for many hours on end once in a while
  • relying on caffeine and sugar to keep your energy levels up

You can be sleep-deprived even though you are sleeping the recommended 7-9 hours per night because you’re not getting quality sleep. If you have any of the following problems, you’re probably not getting enough restful sleep:

  • it takes you a long time to fall asleep once you go to bed
  • you wake up multiple times throughout the night
  • you wake up feeling tired

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Hours Sleep Is A Must

Seven to eight hours of sleep is a must. Moreover, it is beneficial and suitable for your health. If you sleep more than eight hours, it will give a bad effect on your health. Various researches have collected and analyzed data from 16 separate studies and proved that people who slept for more than 9 hours are 30 percent at risk of death. While those who sleep less than five hours per night are more likely to suffer a premature death.

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How Can I Tell If I Have A Sleep Disorder

Sleep disorders can cause many different problems. Keep in mind that its normal to have trouble sleeping every now and then. People with sleep disorders generally experience these problems on a regular basis.

Common signs of sleep disorders include:

  • Trouble falling or staying asleep
  • Still feeling tired after a good night’s sleep
  • Sleepiness during the day that makes it difficult to do everyday activities, like driving or concentrating at work
  • Frequent loud snoring
  • Pauses in breathing or gasping while sleeping
  • Tingling or crawling feelings in your legs or arms at night that feel better when you move or massage the area
  • Feeling like its hard to move when you first wake up

If you have any of these signs, talk to a doctor or nurse. You may need testing or treatment for a sleep disorder.

To learn more about sleep disorders:

Making small changes to your daily routine can help you get the sleep you need.

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How Do You Build Good Sleeping Habits

Consistency is important. Dr. Winter recommends trying to build in a little bit more consistency and not having such a wide span of sleep timing.

He also recommends going to bed and waking up around the same time every day. “If you have the opportunity to sleep in until two in the afternoon on the weekend that might not be the smartest thing to do from a sleep perspective,” says Dr. Winter.

Sleep Education recommends limiting exposure to bright light in the evening, turning off electronic devices at least 30 minutes before bedtime, not eating a large meal before bedtime, avoiding consuming caffeine or alcohol before bedtime, and reducing your fluid intake before bedtime.

Are 6 Hours Of Sleep Enough

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6 hours sleep is probably an edge. Some people may still find it the best amount, but for the others it might not be enough. Once again, it is just a personal thing. It also depends on how much time you spend on physical activities. If it is not much, 6 hours will most probably fit you. However, you will need to get used to it first.

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Not Prioritizing It Has Negative Health Consequences

Its estimated that about one-third of adults and two-thirds of high school students dont get enough sleep each night .

Unfortunately, not getting enough sleep can cause issues other than feeling tired.

If youre sleep deprived, you may engage in poor decision-making, be less creative, and have an increased risk of motor vehicle accidents (

13 ).

And because its the time when your body clears waste from the brain, it may be the reason why poor sleep seems to be associated with an increased risk of Alzheimers disease .

Summary

Not getting enough sleep is linked to many adverse effects, including impaired focus and decision-making and an increased risk of heart disease, obesity, diabetes, and Alzheimers.

Sleeping Well Staying Healthy

While sleeping well is no guarantee of good health, it does help to maintain many vital functions. One of the most important of these functions may be to provide cells and tissues with the opportunity to recover from the wear and tear of daily life. Major restorative functions in the body such as tissue repair, muscle growth, and protein synthesis occur almost exclusively during sleep.

Many other conclusions about the role sleep plays in maintaining health have come from studying what happens when humans and other animals are deprived of the sleep they need. For example, scientists have discovered that insufficient sleep may cause health problems by altering levels of the hormones involved in such processes as metabolism, appetite regulation, and stress response.11,12,13 Studies such as these may one day lead to a better understanding of how insufficient sleep increases disease risk.

In the meantime, sleep experts say there is ample evidence that shows that when people get the sleep they need, they will not only feel better, but will also increase their odds of living healthier, more productive lives.

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Sleep Deprivation In Babies And Children

The younger a person is, the more sleep they require to help facilitate the development of a growing body and brain. According to the Sleep Foundation, when a child hasn’t slept enough, they may not always slow down, but they may speed up. Their behavior may resemble the symptoms of ADHD, and they’ll resist going to bed.

A few things that can help get a child to bed include:

  • a bedtime between 7 pm and 8 pm
  • a consistent sleep routine, such as brushing their teeth, reading a story, followed by lights out at the same time every night
  • no sugar and caffeine in the evening

Symptoms And Side Effects Of Sleep Deprivation

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Even losing out on one or two hours of sleep can impact your mood and overall health. So how do you know if youre not getting enough sleep or if your grogginess from the night before is a one-time fluke? Here are some common signs and symptoms of sleep deprivation you should look out for:

  • Struggling to stay awake when inactive .
  • Difficulty concentrating.

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How Many Hours Sleep Per Night

The answer to the question of how many hours we need to sleep depends on your age on the recommendations made by sleeping disorder specialists. They have conducted studies that suggest that the proper amount of sleep should be set according to the needs of each age group. In addition, the hours of rest may vary according to the characteristics of each person, taking into account for example your lifestyle, schedule and state of health, etc.

General recommendations regarding the necessary hours of sleep according to age are as follows:

  • Newborn : between 14 and 17 hours a day, also acceptable between 11 and 13 hours. It is not advisable that they sleep more than 18 hours.
  • Babies : between 12 and 15 hours a day, also acceptable between 10 and 11 hours. They should not sleep more than 16 to 18 hours.
  • Toddlers : between 11 and 14 hours a day, less than 9 or more than 15 to 16 hours is not advisable.
  • Preschoolers : between 10 and 13 hours a day, less than 7 or more than 12 is not recommended.
  • School-age children : between 9 and 11 hours a day.
  • Adolescents : 8 to 10 hours a day.
  • Young adults : between 7 and 9 hours a day, less than 6 or more than 10 or 11 is not recommended.
  • Adults : between 7 and 9 hours a day.
  • Over 65 years: 7 to 8 hours a day.

How To Determine The Minimum Sleep Time Required For An Individual

It is very simple to determine the minimum sleep time that you require for healthy and happy living. Just ask yourself these three questions:

  • How long do you take to fall asleep after hitting the sheets?
  • Do you rely on an alarm clock to wake up every morning?
  • How do you feel the whole day after having the minimum number of hours of sleep you have allotted for yourself?
  • If you take no time to sleep once you hit the bed or if you need an alarm clock to wake up every morning or if you are feeling fatigued, anxious and are having mood swings during the day, all these symptoms denote that you need more sleep and the minimum sleep time that you have set for yourself is not enough for your body to get complete rest.

    The best decision is to set a sleep diary and note every detail, which in turn would help you determine how many hours of sleep you require to feel fresh and fit the next day.

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    The Best Sleep Temperature For Infants

    Infants may benefit from a bedroom thats one or two degrees warmer, up to 69 degrees Fahrenheit . As their bodies are smaller and still developing, they are more sensitive to changes in ambient temperature.

    A bedroom thats too warm may increase the risk of sudden infant death syndrome . It is recommended to use approved sleepwear, ensure a favorable temperature by setting the thermostat, and avoiding heavy blankets or multiple layers. Parents can monitor their babys temperature during the night by touching the stomach or the back of the neck.

    Research suggests that babies achieve temperature maturation by eleven weeks of age, on average. At this point they start to reach a minimum core body temperature of 97.5 degrees Fahrenheit within four hours of bedtime, similar to adults.

    Gender Tends To Affect Our Sleep Patterns

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    Although most men and women need about 7 to 8 hours of sleep per night, their sleep patterns are generally different. Women often sleep more than men, and they experience a lighter sleep that is more easily disrupted. Many women also have undiagnosed sleep disorders.

    Problems that can disrupt womens sleep include depression, major life events , pregnancy, hormonal changes related to menopause, sleep disorders including obstructive sleep apnea and restless legs syndrome and medical problems like arthritis, back pain, and fibromyalgia.

    Both women and men often lose sleep over job-related stress, according to research.

    Additional stressors that cause men to lose sleep include life issues regarding marriage or divorce, children, employment, and money. Other causes include sleep disorders, substance abuse, depression, and medical problems like epilepsy and heart disease. Men are also more inclined than women to take sleep for granted and stay up longer than they should.

    Snoring is another factor that may prevent you from getting the z’s you need. Nearly 90 million of us snore to some degree at night, according to the NSF, and the reasons behind it may also be related to gender. Men often have air passages that are narrower than women’s, which results in more night noise as the breath is forced through a smaller opening.

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    When Should You See A Doctor About Sleep

    If you are keeping a sleep diary and notice that you arent getting sufficient sleep, talk with your doctor. Your doctor can review your sleep diary with you and determine whether or not any tests are necessary to diagnose and address your sleeping problems.

    Regardless of if youve started a sleep diary, talk with a doctor if you have any of the following symptoms:

    • Significant difficulty either falling asleep or staying asleep through the night
    • Impaired thinking, attention, mood, or physical performance during the day
    • Excessive daytime sleepiness, especially if it feels like there are moments when you cant resist dozing off
    • Very loud snoring and/or snoring that involves choking or gasping sounds

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