Sleep is one of the primary indicators of your health and mental wellbeing. If you want to live a healthy life and maintain your brain’s functionality at peak levels, you have to create a sleep schedule and adhere to it. But how many hours of sleep do you need?
As you can imagine, there are billions of people worldwide, so each one of them does tend to require a different amount of sleep. This is why you need to figure out which is the right amount of sleep for you. Usually, age will dictate the amount of sleep you must have on a daily basis. But other factors will influence this. If you have a workplace that requires you to work during the night, you will most likely end up dealing with naps and less sleep time.
You need to figure out which is the best option for you and stick to it all the time. In fact, the best way to retain your physical and mental health is via creating a dedicated sleep schedule. This will help you maintain your sanity, and it will also make the entire process extremely rewarding.
The ideal amount of sleep time, depending on your age
Right off the bat, you need to know that newborns need to have around 14-17 hours of sleep according to the Sleep Foundation! The same institution also suggests that infants up to a year old should have 12-15 hours of sleep. Toddlers need to lower the amount of sleep to 11-14 hours.
When a child reaches 3-5 years of age, he/she needs to sleep around 10-13 hours of sleep. However, a child between 6-13 years old has to sleep around 9-11 hours; teenagers can lower that amount with 1h, usually around 8-10 hours of sleep will be more than ok for them.
Once you get past that age and become a young adult, you need to sleep for 7-9 hours each day. The same goes for adults too, up to 64 years. A thing to note here is that older adults over the age of 65 are ok with 7-8 hours of sleep.
However, these are all guidelines, and you should use them as such. Everyone has a different requirement when it comes to the necessary amount of sleep. It certainly pays off to sleep more and feel rested, but some people need only 5 hours of sleep. If you nap during the day, that also counts.
Find you perfect sleep rythm
Starting from the recommended amount of sleep for your age, which is usually about 7-9 hours the best idea is to experiment. Start with 8 hours and set your alarm to ring exactly 8 hours + 20 minutes (time for you to read and/or fall asleep) later. Of course helps to have a regular bedtime.
If you still feel tired you should consider two possible causes:
- You get woken up during an important sleeping stage (check out this site), in which case you should try going to bed 30 minutes early or later and check the results
2. You are waking up at the right stage, but you simply need more sleep, in which case could try tagging on another 90 minutes of sleep.
When you have found your perfect sleep ryhtm you should try to stick to it for at least 5 nights per week!
Naps aren’t exactly a recommended option; it’s a much better idea to stay away from them and create a dedicated sleep schedule. Try to focus on that, and you will not be disappointed in the end. If you get enough sleep, you will feel rested, productive and full of energy! So, do try and adhere to your sleep schedule the best way you can. It will be a magnificent change in the longer term!
Personally I have noticed that sleeping late leaves me with less energy and more tired than if I set an alarm.