Why do we need to sleep for 8-hours?
How many of you have heard that a human being needs 8 hours of sleep every night for a healthy life? I bet all of you. But how do you know what works for you? Researchers have proven that among teenagers the average sleep pattern has been about 7 hours. The main reason to this could be the rush of hormones that they experience at this age. Sometimes it could be due to studies or performance pressure due to parents or peers. So what about their health? Not everyone who has this sleep pattern is sick. So this means that the need for sleep differs in every individual.
Don't mistake this article for denying the importance of sleep altogether. In fact, it is proven that without food an individual can live for over a month but without sleep one can die in 10 days. That proves enough about the importance of sleep and about the importance of recovery that the body and the mind needs. This recovery, however, is required in slightly different quantity for each individual depending on their age or level of activities they do or the city they live in or sometimes even just the strength and agility of their body.
Here is what a Harvard study recommends:
|Age Group||Recommended # of hours of sleep needed|
|Newborns (0-3 months)||14-17 hours|
|Infants (4-11 months)||12-15 hours|
|Toddlers (1-2 years)||11-14 hours|
|Preschoolers (3-5)||10-13 hours|
|School-age children (6-13)||9-11 hours|
|Teenagers (14-17)||8-10 hours|
|Young adults (18-25)||7-9 hours|
|Adults (26-64)||7-9 hours|
|Seniors (65 and older)||7-8 hours|
So starting teenage it is recommended to have an average of 8 hours of sleep. Keeping it to a range of 7-9 is still safe but going any further than this range is considered to be dangerous for health in long term.
So what do you do if you are not a good sleeper? Try these solutions:
1. I tried Fitness trackers and since I am an avid runner, I have a really good quality Fitbit charge 2 trackers with me. Of course, you may not always remember to track your sleep each night or even feel like wearing it to sleep but it will be helpful to do it for at least for few days. This can actually help you understand the pattern of your sleep and better inform you about your duration and depth of sleep.
2. Stay away from Mobile or TV before sleep. Especially avoid watching or reading News before going to sleep. It stimulates your mind and delays the sleep.
3. Try Meditation. Ya, Ya, I know you have heard it many times but have you practiced it enough number of times. With regular practice, your sleep patterns will really improve and your body will feel calmer each night. It is healthy for both the body and the mind. A bit of tranquility can be your daily Me-time that you badly need sometimes.
4. Drinking Turmeric Milk/Golden milk in general has been known to support sleep. And this is a common home remedy that the mothers and grandmothers have been suggesting since ages in the Asian countries.
If you still feel too energized and lack sleep, try evening instance workouts. Works for me. Dissipates my extra energy and makes me crash into bed like a big bag of wheat. Hope you found this blog helpful and worthwhile!