Sleep has immense importance in the proper functioning of the body. Sleep quality is often linked to the number of hours slept in a day. Different people need a different amount of sleep. There is no one-size-fits-all. In this post, we are going to determine how much sleep is required by a person to stay healthy, and fit.
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Sleep Requirements For A Person
The commonest question that people have is how many sleep hours are needed in a day. The amount of sleep that a person needs depends on how a person is biologically hardwired. It is also based on the current requirements of the body. Based on the scientific data, sleep experts recommend 8 to 10 hours of sleep for teens.
The appropriate sleep for newborn babies is between 11 to 18 hours. Senor people who are above 65 years of age need sleep needs of five to nine hours. The National Sleep Foundation has mentioned an elaborate sleep duration guideline for every age group.
|Age Group||Recommended Sleep Time||Maybe Appropriate|
|Newborns (0 to 3 months)||14 to 17 hours||11 to 19 hours|
|Toddlers (1 to 2 years)||11 to 14 hours||9 to 16 hours|
|Infants (4 to 11 months)||12 to 15 hours||10 to 18 hours|
|Preschoolers (3 to 5 years)||10 to 13 hours||8 to 14 hours|
|Young adults (18-25 years)||7 to 9 hours||6 to 11 hours|
|Adults (26 to 64 years)||7 to 9 hours||6 to 10 hours|
|Older adults (65 years or more)||7 to 8 hours||5 to 9 hours|
Do I Need To Follow The Sleep Guidelines Diligently?
There is no hard and fast rule to getting sleep as per the above-mentioned recommendations. An objective number of sleep duration is not sufficient to determine whether or not you get an adequate amount of sleep.
It is important to evaluate your energy level as well as drowsiness regularly. Some of the questions that can help you determine your sleep quality are as follows:
- Do you wake up around your usual time without the need for an alarm clock, or do you need an alarm clock to wake you up from bed in the morning?
- Do you depend on caffeine or other types of stimulants to get energy and alert to start your day?
- Do you notice erratic sleep patterns?
- Do you experience a lack of focus, energy, interest, or memory during the day?
- Do you feel sleepy during the day? Do you tend to fall asleep while driving?
- Do you find it difficult to come out of sleep and fall asleep as soon as you get in bed?
If you answer Yes to maximum questions, then it is a clear indication that your body needs more sleep. It is beneficial to add more sleep into the existing sleep schedule. By doing this, you will see an improvement in your work productivity and energy levels during the whole day.
However, if your sleep duration matches the recommended sleep duration, and you feel the above issues, then you may have a sleep disorder. It is important to get yourself checked with the doctor for the effective resolution of the problem.
Useful Tips To Get Peaceful Sleep
Some of the habits that are worth inculcating in daily life are as follows:
- Consume sleep-promoting natural products such as bananas, warm milk, nuts, vitamin E supplements, etc.
- Make your room dark, cool, and noise proof
- Replace a sagging mattress
- Use a heavy curtain to prevent light from entering the room
- Stop the use of blue-light emitting devices 2 hours before the bedtime
- Listen to a meditative song or a piece of relaxation music to sink into sleep mode easily
- Take a warm shower before bedtime
The number of sleep hours has no relation with sleep quality. Some people who sleep less than the recommended hours of 6 hours sleep feel refreshed and energetic after waking up. Thus, the number of hours one sleeps is a matter of personal preference. If you experience any signs of sleep issues, then you should wait to talk to your doctor.