How Much Sleep Do I Need?
With the hustle and bustle of having a productive life, it can be kind of difficult to understand how much sleep you really actually need. There are those people that work night shifts at their jobs who want to socialize with their friends on the weekends. It can be difficult for them to transition back into their work week without the use of a sleep-aid as their friends may have regular 9 to 5 jobs. If you are unsure as to how many hours you should sleep a night, we have you covered. Please read on below if you are interested in learning about how many hours you should actually be asleep per night.
Is it OK to get 5 hours of Sleep?
If you are asking yourself: “how much sleep do I need?” you need to not fret because understanding just how much sleep you need can be somewhat of a challenge due to the fact that the National Sleep Foundation has changed the recommended sleep timings of certain age groups multiple times throughout the years While sleeping times do vary from person to person but 5 hours is definitely not recommended for your health. Although sometimes life happens and it is inevitable that you may have some evenings that you will end up sleeping 5 hours. While you shouldn’t beat yourself up if that happens to you once in a while, making it a habit can be bad for your health. Be sure to catch up on your sleep when you can if you end up sleeping much less time than recommended.
How much Sleep do you need by Age?
While you may think that sleeping eight hours is the standard with just about everyone when it comes the amount of sleep time you actually need, that is not the case. According to the Sleep Foundation the amount of sleep you need for each age group is described below.
- Newborns: It is recommended that newborns get 14-17 hours of sleep each night.
- Infants: Children ages four to 11 months should get up 12-15 hours.
- Toddlers: Kids ages one to two years-old should get up to 11-14 hours
- Preschoolers: Those ranging from three to five years-old should get 11 to 14 hours a night.
- School age children: School age kids (six to 13 years-old) should get nine to 11 hours of sleep a night.
- Teenagers: For teenagers, it is recommended that they get eight to 10 hours of sleep each night.
- Younger adults: For younger adults (college aged kids), they should be getting 7 to 9 hours each night.
- Adults: It is recommended that adults under the age of 64 get 7 to 9 hours of sleep each night.
- Older adults: Adults over the age of 64 should get 7 to 8 hours of sleep in order for their health.
Is 4 hours of Sleep Bad?
If you are wondering if sleeping four hours is bad, then you should definitely consider getting better sleeping habits for your own health. If you are unaware those that don’t get enough sleep are more prone to things like cardiovascular disease. Keeping in mind the amount of sleep you need is extremely important not only for your health but the quality of your productivity at work. If you are having trouble sleeping and experience sleep deprivation, you should do your research because there are number of ways that you can get your body to sleep and help improve your health.
For example, there are great apps mediation apps that can help you feel relaxed and enable you to fall asleep early. There is also the supplement, Melatonin that not only helps you relax your brain during your bedtime ritual and it is even great for your health. Also, there are white noise machines that come with your Alexa app that can help you fall asleep. You can also asl your Health Care professional for advice on a good sleep medicine. But prescription medication should be your last resort in helping you get to bed faster.
Is 3 Hours of Sleep Enough?
Getting enough sleep is extremely important and while different age groups have different sleep needs everyone can agree that if you are getting only three hours is definitely bad for your health. If you only sleep three hours you probably need to improve just how many hours of sleep you have every evening. While it is important to understand your sleep needs and realize that you are definitely more prone to being in poor health and more susceptible to cardiovascular disease or develop heart conditions. As mentioned above, there are many different ways that can help improve your sleep health and you should keep in touch with your health care professional.
Tips to improve your sleep:
These days there are multiple ways you can improve your overall health and that is by making sure you sleep enough. While it is inevitable that there are going to be days where you don’t sleep enough or can’t fall asleep, there are ways to find yourself out of bad habits. If you have a problem getting to sleep there are quite a few different ways that you can improve your sleep quality. Please read on below:
- Sleeping in a dark area my seem like it is more conducive to getting a good amount of sleep but it is actually bad for your overall sleep health. It is recommended that you go out and increase the amount of overall light exposure you have throughout the day.
- While having a light of light exposure is beneficial for your overall health during the day, if you want to fall asleep in the evening, removing yourself from a bunch of light exposure is important. You especially need to make it a priority to remove blue light from your sleep diet. Blue light radiates from a variety of devices we use everyday including your smartphones. A way to promote falling asleep more often is to remove your smart devices from your bed before you decide it is time for bed.
- Everyone seems to be addicted to caffeine and there is absolutely no way around that these days with just how busy life seems to be for anyone that works. But it is important that you stay away from caffeine if you want enough sleep. Designate your caffeine for the morning so you can have that boost you want.
- Although naps are a wonderful tool to recharge if you have the time to do so, they are not necessarily always a good thing. If you find yourself napping quite a bit and sleeping more than normal during a nap, you should keep yourself awake instead of giving into the temptation to nap. Sleeping more than 3 hours for a nap can keep you awake.
- If you are trying to improve your overall sleep schedule, you should definitely try to go to sleep around the same time every evening. Not only will it improve your sleep quality but it will help your body clock understand that it is time to go to sleep.
- As mentioned above melatonin is a great way to promote a healthy amount of sleep. While you probably shouldn’t take it every evening as different people have different brain chemistries and some people tend to complain that it makes them feel groggy the next day, it is non habit forming and is a healthier way to fall asleep than things like Tylenol or Advil PM.
- While alcohol is is a depressant and many people use it to sleep it is definitely not recommended by any doctor. Addictive substances like alcohol should only be used in situations where you treat yourself. If you find yourself needing alcohol to help you sleep, you should talk to your doctor and find help for any underlying issues that may be triggering you into substance abuse. Additionally, alcohol alters your natural melatonin production regardless so although it might feel like a temporary reprieve it is not a solution.
- If you have a problem with sleep you should make sure you bedroom is comfortable. You should make sure your room is at the perfect temperature so you don’t sweat or freeze while you sleep. Also, you should make sure your bedding is comfortable and supportive. While many different people have their own preferences as to what comfortable is, it is recommended that you have a general idea as to what you find comfortable and not settle for anything less. You should make sure your bedroom is clean, comfortable, and soft.
- It may seem obvious to a lot of people but eating late in the evening is bad for healthy sleep promotion. For those wanting more sleep throughout the evening but tend to eat later, they may notice that they are up longer. That is because their body is working overtime in digesting food.
Getting enough sleep is not only important for your production levels at work, but it is also great for your health. It is not recommended for anyone to neglect sleeping the correct amount. While it is inevitable that you may have nights where you cannot sleep, you can make positive changes in your life that may help rest enough. Hopefully, you found the information to help you sleep a little more.