Keeping track of your sleep schedule may not be a priority, but getting enough sleep is important for your health in many ways. You may not realize it, but the amount of sleep you get can affect everything from your weight and body composition to the functioning of your brain and emotions.
But if you know what time you need to get up, and you know you need a certain amount of sleep to function properly, you just need to figure out what time it is.
How much sleep do you need?
How much sleep do you need during your lifetime? An infant may need up to 17 hours of sleep a night, while an adult can get only 7 hours of sleep a night.
But the age-old guideline is solid – a study-based suggestion on how much you can sleep to stay healthy as your body’s needs change.
According to the American Academy of Pediatrics and CDC, these are common sleep guidelines for different age groups:
Sleep Guidelines for Everyone
- Birth to three months baby: 14 to 17 hours
- 4 to 11 months: 12 to 16 hours
- One to two years: 11 to 14 hours
- 3 to 5 years: 10 to 13 hours
- 6 to 12 years: 9 to 12 hours
- 13 to 18 years: 8 to 10 hours
- 18 to 64 years: 7 to 9 hours
- 65 years and older: seven to eight hours
Everyone’s sleep needs are different, even within the same age group. Some people may need at least 9 hours of sleep each night to feel comfortable, while others in the same group may find that 7 hours of sleep is good.
The biggest question is how do you feel when you get different amounts of sleep. Here are some things to keep in mind when assessing your sleep needs:
- Do you feel relaxed after 7 hours of sleep, even if you need at least 8 or 9?
- Is there any sleep during the day?
- Do you rely on caffeine to go all day?
- If you have sex with someone else, have they noticed that you have sleep problems?
Signs that You are not Getting enough Sleep
Sleep deprivation is a reality for some, especially as work and health stress creates. Too much sleep can affect many of your body systems and restorative activities.
It is also possible that you are getting too little sleep due to:
- to prevent sleep apnea
- chronic pain
- other circumstances
Why Is Sleep Important?
Sleep is important for many reasons. A good night’s sleep:
- it regulates the release of hormones that control your appetite, metabolism, growth, and treatment
- enhances brain function, concentration, concentration, and productivity
- reduces the risk of heart disease and stroke
- assists with weight management
- it keeps your immune system
- reduces the risk of chronic health conditions, such as diabetes and high blood pressure
- improves athletic performance, response time, and speed
- it can lower your risk of depression
What is the best time to sleep according to science?
Your perfect night's sleep begins the morning before you go to bed, with the decisions you make in terms of exercise. While it might be tempting to squeeze in a workout as soon as you wake up (get it out the way), science suggests that the best time is actually after midday.