Photography, Maddi Bazzocco, Unsplash.com
A good night's sleep has many restorative effects on your physical and mental health.
But what is the optimal amount of sleep, according to age, for maximum benefits?
Knowing the recommended number of hours of sleep per night is the first step to take. It is then recommended to think about your own needs, based on a variety of factors: your level of physical activity, lifestyle habits, work situation, daily challenges, and overall health. Finally, it's important to put into practice new habits for healthy sleep.
According to a study conducted by the National Sleep Foundation and led by Dr. Abhinav Singh, a sleep physician, we spend nearly a third of our lives sleeping, so we might as well do it right so we can enjoy our daily activities!
NOW, HOW MANY HOURS OF SLEEP SHOULD YOU GET A NIGHT?
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In adolescence, going around the clock is essential to feeling in top form: it's recommended to sleep 8 to 10 hours a night.
In adulthood, the National Sleep Foundation recommends a night's sleep of between 7 and 9 hours a night (9 hours for adults still in school).
Once past adulthood, older people only need 7 to 8 hours of sleep. However, if they feel the need to rest their bodies, it's advisable to sleep more.
IMPROVE THE QUALITY OF YOUR SLEEP WITH THESE TIPS:
Quality beats quantity, especially when it comes to rest. Here are a few examples of how you can improve your energy levels and wake up feeling refreshed:
- Focus on good sleep hygiene, including a regular daily sleep schedule, even on weekends;
- Start a relaxing sleep routine to help you fall asleep faster;
- Minimize, if not eliminate, electronic distractions (cell phones, laptops) at least 30 minutes before going to sleep;
- Avoid alcohol and coffee consumption in the hours before bedtime.
THE IMPACT OF TOO LITTLE SLEEP
Getting enough sleep not only helps you get up on the right side of the bed, but also preserves your physical and mental health.
Too little sleep can lead to serious illness:
- Dementia ;
- Heart disease;
- Type 2 diabetes;
- Mental health issues (depression, anxiety disorders and mood disorders).
Here's the full study article from the National Sleep Foundation for more details!