Sleep according to the age chart .. How much sleep do you really need?

Sleep should be a priority for everyone because it greatly affects performance, but how long should you sleep each night?
Sleep is fundamental to the development of infants, young children,, and teens. It’s also important because it allows your body and mind to recharge, keeping you refreshed and alert when you wake up. Healthy sleep ensures that your body is healthy and can defend itself against disease, and without it, your brain cannot function properly.

Lack of sleep can cause a whole host of problems, from mood swings to more dangerous situations.

One in three people suffers from sleep disturbances caused by stress, and computers and working from home are often blamed for sleep disturbances.

Regular sleepless nights can put you at risk of many serious health problems, including obesity, heart disease, and diabetes.

Doctors and healthcare professionals have also linked poor sleep to shorter life expectancy.

How do you know you are getting enough sleep?

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Most people need eight hours of sleep each night to function properly. However, everyone is different and some need it more or less.

In general, if you wake up tired and spend the whole day thinking about taking a nap, you are probably not getting enough sleep.

According to the NHS, children need the following amount of sleep based on their age:

• Babies 4 to 12 months old – including 12 to 16-hour naps.

• Toddlers from 1 to 2 years old – 11 to 14 hours including naps.

• Children from 3 to 5 years old – 10 to 13 hours, including naps.

• Children from 6 to 12 years old – from 9 to 12 hours.

• Teenagers between 13 and 18 years – 8 to 10 hours.

The Centers for Disease Control and Prevention note that adults also need a different amount of sleep depending on their age.

For people ages 18 to 60, the Centers for Disease Control and Prevention recommends adults get seven or more hours of sleep each night.

For people between the ages of 61 and 64, seven to nine hours of sleep each night is recommended.

Seven to eight hours of sleep is recommended each night for people 65 and older.

Tips for a good sleep

• Try to have a regular routine with regular bedtimes.

• Take time to unwind before bed with soothing activities such as a hot shower, relaxation exercises, or reading a book.

• Avoid smartphones and other electronic devices that can affect your ability to sleep well.

• Make sure your bedroom is a comfortable environment – make sure it is dark, quiet, and tidy and the temperature is between 18 and 24°C.

• Monitor your caffeine intake and reduce if necessary, especially at the end of the day.

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