How many hours you should sleep?

While many of us have a busy schedule to reduce the sleeping hours some might find it hard to sleep at night. But in either way, reducing sleeping time is not healthy at all. It will not only affect you physically but also it will affect you mentally. Things like mood swings, more stress, and mental distress could occur with short or less sleeping hours. Over the long term, chronic sleep loss can do huge damage to your mental and physical health. By understanding how much sleep you need and to avoid sleep loss, you can get a healthy sleeping time and take a maximum quality in your waking time.
Importance of Sleeping
The quality of your sleep is directly linked to your mental and physical health. It also can be related to your productivity, emotional balance, immune system, creativity, heart health and even with your weight. Sleeping is a little activity that gives us lots of benefits when it’s done properly.
 Sleeping is not just about resting your body. When you sleep, your brain still stays busy working in biological maintenance of your body which allows you to perform your best on the day after. Without not enough time to do this maintenance, your productivity gets lower the next day. The body is also like a huge machine if you do not do your maintenance properly, it could breakdown mentally or physically 
the best thing is you do not have to choose between health and productivity. By solving any sleep problems you have at night, your energy and efficiency will go up altogether with your health. This means you will be able to archive maximum productivity during day time.
Facts and Myths about sleeping
Myth: Reducing one hour of sleep will not affect your productivity during the daytime.
Fact: You won’t be sleepy during the day, but this will increase your response time and thinking time. You will take a little more time to respond and think.
Myth: Our body adjusts quickly to different sleep schedules
Fact: when talking about the biological clock, most people can reset it, but only by appropriately timed intervals- by one or two hours a day maximum. 
Myth: extra sleeping at night will reduce your problems with excessive daytime fatigue
fact: While the quantity of the sleep is important, it is the quality of the sleep we should be paying attention to. Some people might sleep 8-9 hours a night but do not feel well rested after waking up since the quality of their sleep is low.
Myth: You can cover up the sleeping hours you lost during the week by sleeping more in the weekends
Fact: This sleeping pattern might help the way you think, but it is not a good solution. Sleeping more in weekend days will affect your sleep-wake cycle and it will be hard to get up early in the Monday mornings.
How many hours of sleep you actually need?
There is a huge difference between the amount of sleep needed for you to function optimally and the amount of sleep you can get. As national institutes of health say, average adult, can only sleep less than 7 hours a night. In a busy society today, six to seven hours means really good. But in reality, is drives us slowly to chronic sleep deprivation.
Sleep requirements differ slightly from one person to another, most healthy adult people need seven to nine hours of sleep per night to function their best the next day. Younger people, children, and teens need even more sleep. Though our need for sleep decreases with age, older people need at least 7 hours of sleep. But older adults have troubles sleeping this much time at night so daytime naps can fill the gaps.
  • Newborn to 3 months old babies: 14 to 17 hours
  • 4 to 11-month-old babies: 12 to 15 hours
  • 1 to 2-year-old babies: 11 to 14 hours
  • 3 to 5-year-old children: 10 to 13 Hours
  • 6 to 13 years old children: 9 to 11 hours
  • 14 to 17 years old children: 8 to 10 hours
  • 18 to 64-year-old: 7 to 9 hours
  • 65+ olderpeople: 7-8 hours
The best way to know if you are getting enough sleep is to see how you feel as you work during day time. If you are getting sufficient sleeping time you will feel alert and energetic all day.
The importance of REM and deep sleep
As we discussed before, the quality of sleep is also really important as the quantity of sleep. If you sleep many hours but still feel less energetic and not alert you might not getting quality sleep not spending required time periods in each stage of sleep.
Different stages of the sleep cycle give us different and unique benefits. It’s as following
Deep sleep: Repairs body and builds up energy for the next day.
REM sleep: Boosts mind and the mood
Avoid alcohol and nicotine to ensure quality sleep. When you improve your overall sleeping time the REM sleeping time also increased.
Signs of not getting enough sleep
If you are getting less than 8 hours of sleep continuously, there may be a huge chance that you are getting sleep deprivation. Furthermore, you might not have any idea how much this affects you.
Is it possible to become sleep deprived and not knowing it? Yes, it is, these signs are really small ones and it is easy to miss them. And most importantly, if you are skipping sleep as a habit, you might now even remember how it is to get a good sleep and work after. Maybe it feels normal to get sleepy during boring meetings, after lunch or such situations? But the truth is those could also be signs of sleep deprivation.
You might be sleep deprived if you
  • Need for an alarm to get up on time
  • Hitting the snooze button regularly
  • Getting sleepy when you drive
  • Need naps during the day
  • Falling asleep while watching tv
  • Falling asleep as soon as you go to bed
The effects of not getting enough sleep
Sleeping less can give you lots of negative effects in your day-to-day life.  Especially it affects your reaction times and coordination. Actually, sleep deprivation can affect us as much as being drunk.
Some of the effects are
  • Lack of motivation and fatigue
  • Increased risk of depression
  • Decreased sex drive and relationship problems
  • Premature skin aging
  • Weak immune system
  • Increased risk of health problems such as stroke, high blood pressure, diabetes, heart disease
Getting the sleep that you need

No matter if you want to have a solution for an existing sleep problem or just want to be mentally sharp and productive these little tips will improve your sleeping habits and help you gain the amount of sleep you need.
  • Check for medical reasons: having sleep disturbance could be a symptom of a physical or mental health issue or a side effect of a medication you take. Check out for those first.
  • Get a regular sleep schedule: set your biological clock to a default sleeping time by going to bed and getting up at the same time every day including the weekends.
  • Do exercise regularly: do 30 minutes or more exercise every day. But do not do exercise close to the bedtime.
  • Control your food and drink: caffeine, alcohol and sugary food can all make you stay awake. Also eating heavy meals and drinking a huge amount of fluid can do the same.

  • Improve your sleep environment: Keep the bedroom dark quiet and cool, don’t put anything in the bed other than pillows and bed sheet.
We hope that this article helped you in many ways to improve your knowledge about sleep. Leave us a comment down below

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