You may not realize it, but getting the right amount of sleep you get every night is essential to your body’s well being. According to the Consumer Health Digest, either too much or too little sleep is bad for your body. In addition to the amount of time you sleep, the quality of your sleep is also important for your wellbeing. This is because the quality of your sleep plays an important role in providing your body with several sleep benefits.
Recommended Sleep Required to be Healthy
The amount of sleep a person needs is dependent on a number of different factors. One very important factor is a person’s age. The National Sleep Foundation recommends the following number of hours a person should sleep daily according to the person’s age is as follows:
- Infants between the ages of 0 to 3 months should sleep 14 to 17 hours each day.
- Babies ages 4 to 11 months should sleep 12 to 15 hours each day.
- Toddlers between the ages of 1 to 2 years should sleep about 11 to 14 hours each day.
- Pre-school children between the ages of 3 to 5 years should sleep 10 to 13 hours each day.
- School-age children between the ages of 6 to 13 years should sleep 9 to 11 hours each day.
- Teenagers between the ages of 14 to 17 should sleep between 8 to 10 hours each day.
- Adults younger than 65 should sleep between 7 to 9 hours each day. As few as 6 hours a day or as many as 10 hours each day may be needed by some adults.
- Older individuals who are 65 years of age or older should sleep between 7 to 8 hours each day.
- During the first 3 months of pregnancy, women should sleep more than usual.
Experts, however, recommend that if you feel drowsy during the day, you need to sleep more. Other symptoms you may be experiencing which indicate you aren’t sleeping enough include snoring, cramps in your legs, insomnia, or difficulty with breathing when you sleep. If you are suffering from any of these symptoms, you should see your primary care physician attempt to determine the underlying cause.
Follow These Tips to Improve Your Sleep
- You should go to sleep at the same time every day, even on weekends.
- Do the same relaxing ritual at bedtime every night.
- Exercise every day.
- Make sure your bedroom temperature, lighting, and sounds are ideal for a sleeping atmosphere.
- Make sure your pillows and mattress are comfortable. If they’re not, get new ones that are.
- Avoid caffeine and alcohol.
- All electronics should be off before you go to bed.
- If insomnia is preventing you from sleeping, you should try taking melatonin supplements. These supplements can be purchased in pill form, as chewable, or in liquid form.