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How much hours of sleep do we need

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Most teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports. Unfortunately, many teens don't get enough sleep. Teens often got a bad rap for staying up late, oversleeping for school, and falling asleep in class. But teen sleep patterns are different from those of adults or younger kids.

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How Much Sleep Do You Really Need Each Night?

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This is unfortunate because good sleep is just as vital to good health as eating healthy foods or getting enough exercise. Read on to learn why sleep is so important to your health and how much you should be getting each night. Sleep is more than just a time for your body and mind to rest. In fact, while you're asleep, your body is hard at work.

During this time, your body rebuilds muscles you've worn down during the day and cleans away harmful plaques and waste that are produced in the brain. These are vital processes that keep both your mind and body running properly 1. Your mind also processes and responds to important emotions and experiences from the day and commits them to memory 2. Sleep is also essential to regulating your emotions. Not to mention, a lack of it makes it difficult for your body to regulate essential things like appetite control , your immune system, good metabolic function and your ability to maintain a normal body weight 3 , 4.

This inner clock runs on an approximately hour schedule and regulates when you feel awake and sleepy. It may also help regulate things like metabolism , immune function and inflammation 5 , 6. Not sleeping long enough, sleeping at odd times of the day and exposure to bright light at night may throw off this inner clock and the many processes it regulates 6.

While you may think you're getting ample rest, not all sleep is created equal. Not only is it important to get enough each night, but it's also important to get good-quality sleep. However, it may be defined as how long it takes you to fall asleep, how often you wake up during the night, how rested you feel the next day or how much time you spend in different stages of sleep 7.

Because good sleep is necessary to so many aspects of good health, you should make getting enough each night a high priority. It's estimated that nearly one-third of adults and two-thirds of high school students don't get enough sleep each night 8. Unfortunately, not getting enough good-quality sleep can cause much more harm than simply feeling tired.

If you're sleep-deprived, you're less capable of making good decisions, less creative and more likely to be involved in a car accident or die at an early age 8 , 9. This may be partially due to the fact that not getting enough sleep can harm your cognitive performance.

One study found that getting only five hours per night for several nights in a row decreases mental performance to the same extent as drinking enough alcohol to have a blood alcohol content of 0.

As if that wasn't enough, poor sleep can make you feel more negative, less productive and act less ethically at work 2 , 8. Even worse, getting poor quality or not enough sleep also increases your chances of developing chronic diseases like obesity, heart disease or diabetes 10 , 11 , 12 , And because it's the time when your body clears waste and harmful plaques from the brain, it may be the reason why poor sleep seems to be associated with an increased risk of Alzheimer's disease 8.

Every individual has unique needs and preferences, and the answer to how much sleep you need is no different. Official recommendations for sleep duration are broken down by age group 14 :. However, some people might need more or less sleep than is generally recommended, depending on the following factors. Certain genetic mutations can affect how long you need to sleep, at what time of day you prefer to sleep and how you respond to sleep deprivation For example, those with one specific genetic mutation get by fine on around six hours, whereas people without it really need about eight hours, on average And people carrying certain other genetic mutations are more negatively affected by sleep deprivation or experience deeper sleep Unfortunately, your genetic makeup is not something you can change, and there's no practical way to know if you carry one of these mutations.

Therefore, it's important to simply pay attention to how you feel to determine if you're getting the right amount of sleep. If your sleep quality is poor, you may find that you still feel tired after getting what should be considered enough. Conversely, if you are getting good quality sleep, you may be able to manage better with a little less.

Many studies have found that short sleep duration, as well as poor sleep quality, are responsible for many negative sleep-related effects 16 , 17 , 18 , Therefore, it's not only important to focus on sleeping long enough, but also on sleeping well enough. Additionally, many common sleep disorders can have negative effects on your sleep quality, such as sleep apnea.

If you regularly feel like you aren't sleeping well or are extremely tired and don't know why, it's a good idea to check in with your doctor. Here are a few tips to improve your sleep :. The amount of sleep you need varies for each person and is affected by several factors. However, for most adults, 7—9 hours per night is the ideal amount. Pay attention to how you feel during the day to determine if you're getting the right amount for you. If you are sleeping enough, you should feel awake and energized during the day.

If you find you are sluggish or often tired, you may need to sleep more. To make the most out of bedtime, create good habits, such as minimizing your caffeine and alcohol intake, following a regular sleep schedule and creating a comfortable sleeping environment.

It Is Fundamental to Good Health. Tips for Better Sleep. Sleep Disorders in Older Adults. Tips To Sleep Better.

How much sleep do you really need?

Common lore would have you believe that everyone needs seven to nine hours of sleep a night to feel their best—and for the majority of adults , that's true. However, there is unfortunately! Many factors like age, your body's base or innate need for sleep, age, sleep quality, pregnancy, and sleep debt play a role in establishing your particular "magic number. Sleep needs are individual, and change as you age. Newborns, for example, need a total of 14 to 17 hours of sleep a day.

Short sleep reduces effectiveness of vaccines. A high school student's "Sleep Story".

Sleep is a vital indicator of overall health and well-being. Sleep needs vary across ages and are especially impacted by lifestyle and health. The National Sleep Foundation released the results of a world-class study that took more than two years of research to complete — an update to our most-cited guidelines on how much sleep you really need at each age. The panelists participated in a rigorous scientific process that included reviewing over current scientific publications and voting on how much sleep is appropriate throughout the lifespan. The recommendations now define times as either a recommended; b may be appropriate for some individuals; or c not recommended.

How Much Sleep Do I Need?

Most adults need at least seven or more hours of sleep each night. The National Sleep Foundation NSF and a panel of 18 experts combed through more than studies to identify the ideal amount of time a person needs to sleep according to their age:. Although most men and women need about 7 to 8 hours of sleep per night, their sleep patterns are generally different. Women often sleep more than men, and they experience a lighter sleep that is more easily disrupted. Many women also have undiagnosed sleep disorders. Other causes include sleep disorders, substance abuse, depression, and medical problems like epilepsy and heart disease. Men are also more inclined than women to take sleep for granted and stay up longer than they should. If you believe you need professional advice about your lack of sleep, it's a good idea to maintain a sleep diary for about a week. This will help your doctor get an accurate picture of your sleep history. Your doctor might recommend a device to keep your air passageways open, or a weight loss plan, based on your individual symptoms and needs.

How Many Hours of Sleep Do You Need?

How much sleep did you get last night? What about the night before? Keeping track of your sleep schedule may not be a top priority, but getting enough sleep is critical to your health in many ways. You may not realize it, but the amount of sleep you get can affect everything from your weight and metabolism to your brain function and mood.

It is well known that as children get older they need less sleep. Different people have different sleep needs.

How much sleep do we really need, and what happens if we get too little or too much? We spend about a third of our lives sleeping, so you've asked an important question. The National Sleep Foundation recommends seven to eight hours of sleep for people over age 64 and seven to nine hours for ages 18 to Kids need more sleep.

The rule that everyone needs eight hours of sleep is a myth

When you think of what makes up a healthy lifestyle, diet and exercise come to mind, but did getting enough restful sleep? Some researchers consider the lack of sleep that many people get to be at epidemic levels. According to the National Institutes of Health , lack of restful sleep causes a long list of issues:.

SEE VIDEO BY TOPIC: What Happens To Your Body And Brain If You Don't Get Sleep - The Human Body

Here's what can happen when you're sleep deprived. Sleep is essential for optimal safety, mood, performance, and health. As one of the three pillars of a healthy lifestyle the other two being diet and exercise , the amount of sleep you get can dramatically improve or hinder your quality of life in various ways. The amount of sleep a person needs each day varies with age, according to the National Sleep Foundation. Pregnancy, sleep deprivation, and poor sleep quality can also affect how much sleep you need, according to the Mayo Clinic. Children, and especially adolescents, who often keep late hours during the school week, are particularly vulnerable.

How Much Sleep Do You Really Need?

Many of us try to live by the mantra eight hours of work, eight hours of leisure, eight hours of rest. Conventional wisdom has long told us we need eight hours of sleep per day, but some swear they need more, and some politicians, mostly say they function fine on four or five. So is the human brain wired to require eight hours, or is it different for everyone? We asked five experts if everyone needs eight hours of sleep per day. Sleep is absolutely essential, and prolonged sleep deprivation has many detrimental effects on health and lifespan. This is because sleep achieves many critical brain and body maintenance functions that cannot be performed while we are awake.

Oct 14, - Individuals vary in their sleep needs but most adults require between 7 and 9 hours a night to feel properly refreshed and function at their best the.

The amount of sleep you need depends on various factors — especially your age. While sleep needs vary significantly among individuals, consider these general guidelines for different age groups:. Some people claim to feel rested on just a few hours of sleep a night, but their performance is likely affected. Research shows that people who sleep so little over many nights don't perform as well on complex mental tasks as do people who get closer to seven hours of sleep a night.

How can I get enough sleep?

Although the amount of sleep you get each day is important, other aspects of your sleep also contribute to your health and well-being. Good sleep quality is also essential. Signs of poor sleep quality include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders such as snoring or gasping for air. Improving sleep quality may be helped by better sleep habits or being diagnosed and treated for any sleep disorder you may have.

How to Calculate When You Should Go to Sleep

We all know sleep is important. Talk about pressure to perform! Fear-mongering aside, there is good evidence that sleep is important for health, well-being, and performance.

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This is unfortunate because good sleep is just as vital to good health as eating healthy foods or getting enough exercise. Read on to learn why sleep is so important to your health and how much you should be getting each night. Sleep is more than just a time for your body and mind to rest. In fact, while you're asleep, your body is hard at work.

Sleep Needs

The quality of your sleep directly affects your mental and physical health and the quality of your waking life, including your productivity, emotional balance, brain and heart health, immune system, creativity, vitality, and even your weight. No other activity delivers so many benefits with so little effort! But even minimal sleep loss can take a substantial toll on your mood, energy, mental sharpness, and ability to handle stress. And over the long-term, chronic sleep loss can wreak havoc on your mental and physical health. While you rest, your brain stays busy, overseeing biological maintenance that keeps your body running in top condition, preparing you for the day ahead. By addressing any sleep problems and making time to get the sleep you need each night, your energy, efficiency, and overall health will go up. Fact: You may not be noticeably sleepy during the day, but losing even one hour of sleep can affect your ability to think properly and respond quickly.

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