The importance of rest for our health is known to everyone. We all know that we need to rest in order to be efficient and to carry out our tasks without any problems.
Sleep is even more important for people with chronic conditions. One thing we should know is the recommended number of hours of rest. It is important to understand that there is no standard recommendation as rest must be adapted to each person’s body.
However, experts say that when we quantify the hours of sleep, we must also consider the nap during the day, even if it is only 30 minutes.
What is generally true when we talk about rest is that lack of sleep causes serious health and thus diabetes, heart disease, cancer and so on can occur.
How long should you sleep?
The need for hours of sleep varies according to age, and the latest recommendations establish the optimal duration by better differentiating between different age groups.
Recommendations for sleep need were developed and published by the National Sleep Foundation following a systematic review of existing scientific studies and consultations with physicians and specialists in several fields.
Thus, the recommended duration of sleep for children was differentiated into six age categories:
newborns (age 0 to 3 months)
infants (4 to 11 months) The recommended sleep interval is 12 to 15 hours, previously 14 to 15 hours
young children (1 – 2 years) recommended sleep duration between 11 and 14 hours, previously 12-14 hours
preschoolers (ages 3 to 5) sleep 10 to 13 hours a day, previously 11 to 13
school children (ages 6 to 13) The recommended time is 9-11 hours, previously 10-11 hours
Adolescents (ages 14 to 17) Recommended sleep duration of 8 to 10 hours, previously 8.5 to 9.5 hours
For adults, the new guide introduces two new categories: young and old. For young people (18 – 25 years) it is recommended between 7 and 9 hours of sleep, adults (26 – 64 years) between 7 and 9 hours of sleep a day, and for people over 65 are considered sufficient 7-8 hours of sleep.
Although the current recommendations for young people and adults are identical in absolute terms, the distinction between these two categories could guide future research, especially for students.
It is very important to learn healthy habits that allow us to rest. Here are some reasons why you should pay close attention to your sleep habits:
Depression. People with depression either sleep a lot or struggle with insomnia. Excessive sleep or insufficient sleep amplifies depression.
Headaches. Lack of sleep causes headaches and blocks neurotransmitters such as serotonin – the hormone of happiness – from reaching the brain.
Diabetes. Excessive sleep promotes type 2 diabetes as it reduces the body’s ability to process glucose.
Back pain. Excessive sleep is equivalent to lack of movement and inactivity that causes back pain, joint pain and muscle stiffness.
Obesity. Excessive sleep slows down the metabolism, which, instead of using energy, will store it in the form of fat.
Heart disease. Several studies have shown that people who sleep about 11 hours a night have a higher risk of heart disease than people who sleep 8 hours.
Do you sleep too much in general?
Here’s what you need to do to get rid of this unhealthy habit…
Establish and follow a sleep schedule. Depending on your lifestyle, set your own sleep schedule. In addition, it is recommended that you do not have any lighted devices with you. Do yoga and meditate.
Shower. Take a cold shower every time you fall asleep. You will wake up immediately.
Exercise in the morning. If you want to start your day with an active and energetic tone, exercise in the morning when you wake up.
Drink water. For good hydration, drink a glass of lukewarm water every morning as soon as you wake up. If you fall asleep during the day, drink a glass of water.
Stay motivated. Find an activity that captures your interest and keeps you awake. Don’t go to bed to get rid of boredom or life in general
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