Modern life is fraught with numerous challenges and one of the most significant issues plaguing individuals today is the pervasive problem of sleep deprivation. The relentless demands of modern life coupled with the constant distractions of technology have led to a significant decline in sleep quality and duration. As a result, many people struggle to get the restful nights’ sleep they need which often leaves them feeling drained, irritable and unable to function at their best. The consequences of inadequate sleep are far-reaching, impacting not only physical health but also mental well-being and cognitive function.
With the importance of sleep being increasingly recognised, the most common question that arises is what is the optimal number of hours of sleep required for overall well-being? Let’s understand the ideal duration of sleep for every individual.
How Many Hours Of Sleep Do You Need?
Getting enough sleep is crucial for people of all ages. According to the Mayoclinic, infants from 4 to 12 months require 12 to 16 hours including naps. Toddlers from 1 to 2 years need 11 to 14 hours while preschoolers from 3 to 5 years require 10 to 13 hours. School-age children from 6 to 12 years need 9 to 12 hours and teenagers from 13 to 18 years require 8 to 10 hours. Finally, adults should aim for 7 or more hours of sleep each night to feel rested and refreshed.
Adequate sleep is vital for overall health, particularly for children. Regularly meeting sleep recommendations is associated with enhanced cognitive function, emotional regulation and behavioural development. Moreover, sufficient sleep promotes better mental and physical health, quality of life and improved learning abilities. Conversely, chronic sleep deprivation in adults is linked to various health risks including obesity, diabetes, cardiovascular disease and mental health disorders like depression.
ALSO READ: Why Do Women Need More Sleep Than Men? The Surprising Truth
Strategies to enhnace sleep quality (Image Credits: Canva)
Effects Of Sleeping Less Than 7 Hours
Sleeping less than 7 hours a night can have detrimental effects on overall health. Fatigue and reduced productivity are immediate consequences, while a weakened immune system makes us more susceptible to illnesses. Furthermore, chronic sleep deprivation can lead to cognitive decline while impairing concentration, memory and decision-making skills, ultimately affecting daily life.
ALSO READ: Side Sleeping Or Back Sleeping? Find Out Which Is Healthier For Your Body
Tips To Improve Sleep Quality
Limit Caffeine
Skip Heavy Meals At Night
Limit Screen Time
Create A Relaxing Nighttime Routine
Comfortable Bedding
Disclaimer: This content, including suggestions and advice, provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information before making any drastic changes in your lifestyle.