Sleep is very important for our health. However, in today's busy lifestyle, sleep is often the leading healthy lifestyle habits to be sacrificed.
This is the wrong behavior because good sleep is as vital to health as a healthy diet and adequate exercise. Also, studies emphasize that insomnia causes weight gain.
“How many hours should we sleep a day”, “how many hours should we sleep at what age”, “what is the sufficient sleep time”? You can learn the answers to the questions by reading the rest of the article.
Quality sleep is the basis of health
Sleep is an important time for the body and mind to rest. In fact, our body continues to function while we sleep.
During sleep, our bodies rebuild muscles and remove harmful plaques and waste produced in the brain. These are vital processes that keep the mind and body functioning properly.
The mind processes, responds, and records important feelings and experiences of the day into memories. Sleep is also necessary to regulate our emotions.
Just one night without sleep can increase our emotional responses by 60%.
Sleeping less makes it difficult for the body to regulate key functions such as appetite control, immune system, metabolic function, and maintaining a normal body weight.
Sleep plays an important role in regulating the circadian rhythm, in other words, the body's internal clock.
This internal clock operates on a roughly 24-hour schedule and regulates when we will wake up and when we will be asleep.
It helps regulate conditions such as metabolism, immune function, and inflammation.
Not getting enough sleep, sleeping at odd hours of the day, and being exposed to bright light at night disrupts this internal clock and many of the processes it regulates.
You may think that you have plenty of rest and a healthy diet, but if you do not sleep well and enough, they do not mean anything on their own.
Good sleep is essential for many aspects of health, so you should make high-quality sleep a priority every evening.
What are the negative consequences of insufficient sleep?
It is estimated that about one-third of adults and two-thirds of high school students do not get enough sleep each night.
Unfortunately, not getting enough quality sleep can make the body feel tired, but can lead to greater harm.
If you are sleep deprived, your ability to make good decisions decreases and you are more likely to have a car accident or die prematurely.
This reveals the fact that not getting enough sleep can harm cognitive performance.
One study found that sleeping for just five hours per night for several consecutive nights reduced mental performance as much as drinking a drink with an alcohol content of 0.06.
However, insufficient sleep also reduces productivity in the workplace. Even worse, poor quality or poor sleep habits increase the risk of developing chronic diseases such as obesity, heart disease or diabetes.
How Many Hours Should I Sleep at What Age?
Every individual has needs and preferences, but the answer to how much sleep we need is no different. The amount of sleep needed at night is largely determined by age. Official recommendations for sleep duration are determined by age group as follows:
Older adults (65+ years): 7-8 hours
Adults (18-64 years old): 7-9 hours
Youth (14-17 years old): 8-10 hours
School children (6-13 years): 9-11 hours
Preschool Children (3-5 years old): 10-13 hours
Infants (1-2 years): 11-14 hours
Infants (4-11 months): 12-15 hours
Newborn (0-3 months): 14-17 hours
However, some people may need more or less sleep than recommended, depending on the following factors.
Genetic
Genetics is a determinant of how many hours of sleep we need per night. Some genetic mutations can affect how much sleep we need, what time of day we prefer to sleep, and how we respond to insomnia.
For example, those with a specific genetic mutation do not need an average of eight hours of sleep a night, six hours of sleep is enough for them.
And people with certain other genetic mutations are more affected by insomnia or sleep deeper.
Unfortunately, your genetic makeup is not something you can change, and if you have one of these mutations, you cannot change your sleep patterns. Therefore, it is important to pay attention to how you feel by getting enough sleep.
Sleep Quality
The quality of sleep also affects how much sleep is needed. If sleep quality is poor, you may find that you are still tired even if you get enough sleep.
On the contrary, if you sleep well, you can have mental and physical abilities even with a little less.
Most studies have found that poor sleep quality, as well as short sleep duration, are responsible for many sleep-related negative effects.
Therefore, not only focus on sleep for long periods of time, but quality and uninterrupted sleep is also important. In addition, many common sleep disorders - such as sleep apnea - can negatively affect sleep quality.
If you think that you are not sleeping well on a regular basis or you are extremely tired and do not know why, it is useful to consult a doctor.
Insomnia symptoms
InsomniaIn addition to sleep disturbances, it can lead to other problems such as:
Daytime fatigue or sleepiness
Irritability, depression or anxiety
Gastrointestinal symptoms
Low motivation or energy
Poor concentration and focus
Lack of coordination leading to mistakes or accidents
Worry about sleep
Using medication or alcohol to fall asleep
Tension headaches
Socializing or working difficulties
According to experts, lack of sleep is a major factor in motor vehicle accidents.
Risk Factors for Insomnia
Insomnia can occur at any age, but certain factors increase the risk. These:
- Traveling across time zones
- Work shifts
- Get old
Using caffeine, drugs, or alcohol
- Having a family history of insomnia
- Experiencing important events
- Being pregnant
Entering menopause
Having certain physical or mental health conditions
- Be woman
Tips for Better Sleeping
A few tips for quality sleep:
Follow a regular sleep schedule
Going to bed at the same time each night helps regulate your internal clock. Irregular sleep is linked to poor sleep quality and duration.
Apply a soothing routine
Adopting a relaxing routine before bed can help you get into sleep mode. For example, listening to soothing music helps improve sleep quality in some people.
Create a comfortable environment
Sleeping at a suitable temperature in a quiet, dark room can help you sleep better. Being too active before going to bed, too hot or a noisy environment can cause bad sleep.
Minimize caffeine, alcohol, and nicotine
Studies have linked caffeine, alcohol, and nicotine use to poorer sleep quality. Avoid afternoon and evening caffeine.
Reduce your use of electronics
Overuse of cell phones and electronic devices has been associated with poor sleep quality. Even exposure to bright room lights before going to bed can negatively affect sleep.
Be more active
Studies have shown that inactivity is associated with poor sleep and conversely, exercising during the day can help you sleep better at night.
Meditation and relaxation practice can help improve sleep quality and brain function.
Melatonin supplement
Melatonin supplements are widely recommended for a variety of sleep conditions. Melatonin is a natural hormone that regulates the sleep-wake cycle in the brain. Melatonin supplements can improve sleep quality in older adults with insomnia.
Valerian supplement
Valerian ( Valeriana officinalis ) is commonly consumed as a tea or supplement to reduce anxiety and improve sleep quality.
Valerian is thought to affect levels of one of the calming neurotransmitters in the body, gamma-aminobutyric acid (GABA). It also relieves muscle spasms and helps relieve menstrual pain.
Things to consider before going to bed
Do not drink too much liquid
Waking up at night to go to the toilet becomes a bigger problem as you get older. Do not drink anything an hour before going to sleep and go to the toilet several times while getting ready to go to bed.
Do not drink alcohol
Alcoholic beverages interfere with your sleep cycle, causing you to wake up during the night.
Don't overeat for dinner
Try to have dinner early in the evening and Avoid heavy food two hours before bedtime. Spicy or acidic foods can cause stomach upset and heartburn, which can wake you up during the night.
Don't take caffeine
Stop drinking caffeinated beverages at least six hours before bedtime. People sensitive to caffeine may need to quit earlier in the morning.
As a result;
The amount of sleep you need varies for each person and is influenced by a variety of factors. However, for most adults, 7-9 hours per night is an ideal amount. Pay attention to how you feel throughout the day to determine the right amount for you.
If you get enough sleep, you will feel awake and energetic throughout the day. If you feel weak or often tired, you may need to get more sleep.
To improve sleep quality, adopt good habits, such as minimizing caffeine and alcohol intake, and creating a comfortable sleep environment following a regular sleep schedule.
