How much sleep do you really need? Simple guidance

0

Sleep allows your body and mind to recharge, leaving you refreshed and perky when you wake up. Healthy sleep ensures that your body is healthy and able to protect itself from disease, and without it, your brain cannot function properly.

Lack of sleep can cause a number of problems, from mood imbalances to much more serious illnesses. Regular sleepless nights can put you at risk for many serious diseases, including obesity, heart disease and diabetes.

Doctors link poor sleep to a shorter life expectancy.

According to the NHS, children need the following amount of sleep depending on their age:

• Babies 4 to 12 months – 12 to 16 hours

  li>

• Kids from 1 to 2 years old – from 11 to 14 hours
• Children from 3 to 5 years old – from 10 to 13 hours
• Children from 6 to 12 years old – from 9 to 12 hours
• Teenagers from 13 to 18 years old – from 8 to 10 hours

The Centers for Disease Control and Prevention suggests that adults also need different amounts of sleep depending on age. For people ages 18 to 60, the CDC recommends adults get seven or more hours of sleep a night.

People ages 61 to 64 are recommended to get seven to nine hours of sleep each night. People age 65 and older are recommended to get seven to eight hours of sleep a night.

Tips for getting a good night's sleep

• Try to maintain a regular routine day with a regular bedtime
• Take time to relax before bed with calming activities such as a warm bath, relaxing exercises, or reading a book
• Avoid smartphones and other electronic devices that can adversely affect your ability to sleep soundly
• Make sure your bedroom is a relaxing environment – ideally make sure it's dark, quiet, tidy and between 18°C ​​and 24°C
• Monitor your caffeine intake and cut back if necessary, especially during the day