Recommended Sleeping Hours – No matter your age or who you are, sleep is essential to keep you energized and healthy.
Although, the modern lifestyle has interfered with the most important aspect of our day, leaving us exhausted for the next day.
This is sad because getting enough sleep is as essential to good health as eating healthy foods or getting enough exercise.
That’s why it’s crucial to ditch the hecticness of the eternal work life, get the best mattress in India, and make a sleeping schedule where you can relax your mind & body enough to wake up energetically the next morning.
Even if you compromise your sleeping schedule with the best latex mattress in India, this article can help you out.
This article will discuss the benefits of getting good quality sleep and how many sleeping hours are enough for you.
So, let’s get started!
THE IMPORTANCE OF SLEEP
According to a scientific study, sleep is essential at every age. It charges your mind, restores the body, and nurtures every system in your body to keep them functioning correctly.
But have you ever wondered how much sleep we really need to get all these benefits?
It is advisable that healthy adults should get sleep for 7-9 hours per night. Teens, children, and babies need even more sleep for their proper growth and development. People above the age of 65 are advised to get 7-8 hours of sleep per night.
SLEEP RECOMMENDED FOR EACH AGE GROUP
Here, we are breaking down the sleep times into nine age groups. Although, sleeping an hour less or more than the general range is acceptable in the short run or based on the person’s circumstances.
| Age Group | Sleep Required (In Hours) | |
| Newborn | 0-3 months | 14-17 |
| Infant | 4-11 months | 12-15 |
| Toddler | 1-2 years | 11-14 |
| Pre-School | 3-5 years | 10-13 |
| School Age | 6-12 years | 9-11 |
| Teen | 13-19 years | 8-10 |
| Youngster | 20-26 years | 7-9 |
| Adult | 27-64 years | 7-9 |
| Old Age | Above 64 years | 7-8 |
Other than this, there are other factors that impact the number of hours a person should sleep. Some of these factors are as follows:
- Sleep quality – Sleep quality is the measurement of how restful and restorative your sleep is. If your sleep is repeatedly interrupted, you’re not getting quality sleep. The quality of sleep you are getting is as important as the number of hours you sleep.
- Early sleep deprivation – If you’re sleep-deprived, the amount of sleep you need the succeeding nights increases.
- Pregnancy – When a woman is pregnant, she goes through certain changes in hormone levels and physical discomfort that may result in poor sleep quality; therefore, increasing sleeping hours is recommended.
- Aging – As a person gets older, his/her sleeping pattern changes. They tend to sleep more lightly, take time to fall asleep, wake up multiple times during the night, and sleep for shorter time spans than younger adults.
BENEFITS OF GOOD SLEEP
Here are some of the proven benefits of good quality and quantity of sleep:
- Reduce the chances of getting sick
- Aid in healthy weight management
- Decrease the risk for serious health problems, like diabetes and heart diseases
- Reduce stress, anxiety, and improve mood
- Provide the ability to think clearly and help you perform well at school or work
- Help you step towards a healthier lifestyle
TIPS FOR BETTER SLEEP
To sleep well, you can start with buying the best natural latex mattress in India. A mattress that suits your sleeping posture, eases your body, and supports your spine helps you get sound sleep. That’s why it is important to invest in the right mattress in India.
Apart from the right mattress, here are some other tips that can help you sleep better:
Make a schedule and follow it regularly: Going to bed at the same time every night can help regulate your inner clock. Following a regular sleep schedule is directly linked with better sleep quality and duration.
Cleanse the aura of your bedroom: Creating a relaxing atmosphere in your bedroom or before going to bed can help you get in the mood to sleep. For instance, listening to music has been shown to enhance sleep.
Reduce the consumption of caffeine and alcohol: Consuming caffeine, alcohol, and nicotine before sleeping or during the evening hours of the day leads to poorer sleep quality. Therefore, try avoiding them to ensure sound sleep.
Comfortable environment for comfortable sleeping: Sleeping in a dark, quiet room at a comfortable temperature can improve sleep quality. Try to relax your body before going to bed and create a comfortable environment around yourself that will help you sleep better.
Avoid using cell phones or other electronics before bedtime: One effective way to ensure that you sleep for the right number of hours is to stop using cell phones or other electronics before bedtime, as exposure to bright light has a negative impact on your sleep.
Adopt an active lifestyle: A study has shown that being inactive during the day impacts sleep quality. Therefore, exercising or indulging yourself in physical activities may help you get better sleep during the night.
Medicate: Meditation and relaxation training may help you get good sleep quality and improve brain function.
These are some tips you can follow to sleep better and move ahead to a lifestyle where you feel supercharged and happy.
SIGNS YOU ARE NOT GETTING ENOUGH SLEEP
If you are not getting enough sleep for multiple nights, you will eventually be sleep-deprived. The lack of sleep will impact your day-to-day life, leaving you to feel exhausted and tired. Additionally, when you are sleep-deprived, there are high chances of you feeling sleepy during a meeting, feeling fatigued even before the evening hits, or dozing off straight after dinner. This will impact your work-life balance and adversely impact your productivity day after day.
Therefore, leave the habit of skimping on sleep and feel active and energetic the next day.
The Bottom Line
The sleeping hours may vary from person to person, and several other factors impact it. Though, for the majority of adults, sleeping for 7–9 hours per night is recommended.
Analyze how you feel during the day to find out whether you are getting enough sleep or not.
If you are getting the right amount and quality of sleep, you should feel active and energized during the day, but if you feel tired or sluggish, you should add 1-2 hours to your sleeping routine.
To make the most out of bedtime, follow the tips mentioned above and avoid things that impact your sleeping routine.
We hope that this article will help you streamline your sleep routine, get quality sleep, and wake up happy in the morning.
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