Sleep is a vital part of living a healthy
life – this is as clear as it possibly can be for all of us. But the question
that still haunts us is how much of it do we actually need? We’re all familiar
with the universal rule that everyone should get an 8-hour sleep, but this can’t apply to both children and adults.
Let’s
first take a look at how much sleep do you need by age, as recommended by the
Center for Disease Control and Prevention:
0
to 3 Months – 14 to 17 Hours
4
to 12 Months – 12 to 16 Hours per 24 Hours
1
to 2 Years – 11 to 14 Hours per 24 Hours
3
to 5 Years – 10 to 13 Hours per 24 Hours
6
to 12 Years – 9 to 11 Hours per 24 Hours
13
to 18 Years – 8 to 10 Hours per 24 Hours
18
to 25 Years – 7 to 9 Hours per Night
26
to 64 Years – 7 to 9 Hours per Night
65+
Years – 7 to 8 Hours per Night
According to the Center for Disease Control
and Prevention, adults from all over the globe admit they generally don’t get
the recommended hours of sleep. If you are one of them, there’s no need to
worry because we will guide you step by step and you will learn how to help
yourself and get the recommended amount of sleep every day.
Why We Sleep
Scientists
have worked on finding the answer to this question for many years. However,
they still don’t have a satisfying answer. The only thing we know for sure is
that sleep is essential to our survival. There are a couple of theories as to
why we need sleep:
·
The
Restorative Theory: Sleep helps us to “restore” what we have lost while we were
awake. Sleep gives an opportunity for our bodies to repair themselves.
·
The
Brain Plasticity Theory: Sleep essentially helps our brains to reorganize
themselves. That is why when we are sleep deprived, we are unable to learn and
perform tasks.
Sleep Deprivation Side Effects
The
persistent sleep loss has a massive negative effect on our health and
well-being.
Impaired Memory
According
to the 2019 Alzheimer’s Disease Facts and Figures Report, persistent
sleeplessness can speed up cognitive aging and put people at risk for
conditions such as dementia.
Increased Depression and Anxiety
The
Journal of Cellular and Molecular Medicine explains that the problem of sleep
disturbance has affected nearly a quarter of the world’s population. People who
suffer from sleep problems are more likely to face mental disorders such as
bipolar disorder, generalized anxiety disorder, suicidal ideation, and
especially depression.
Compromised Immune System
Sleep
impacts heavily your immune system. Getting enough quality sleep and staying
healthy go together. Without the recommended amount of rest, our bodies cannot
fight off infections, inflammation, or stress. On average, adults need seven to
nine hours of sleep to strengthen and maintain their immune systems.
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