Everyone needs proper rest and quality sleeping time. You don’t have to follow the directions but try to sleep and rest just enough to remain healthy and productive through the day. Good sleep and rest has positive impact on heart and cardio health. Not forget those with chronic illness they need to have quality sleep.
The National Institute of Sleep has made a list of guidelines for the quantity of sleep but in fact this is individual and very personal. It’s all by genetics, by health and the quality of sleep received. Remember that all sleep counts, even that when you think you are watching move and you are actually sleeping on the couch.
Hours of sleep needed by age group in a 24 hour period, according to the National Institute of Sleep:
- Newborns- 0-3 months -14-17 hours- At the 2 AM feeding it may not seem like they sleep this much, but they typically do.
- Infants- 4-11 months- 12-15 hours
- Toddlers- 1-2 years- 11-14 hours
- Pre-school 3-5 years – 10-13 hours
- School-age children 6-12 years- 9-11 hours
- Teen- 13-17 years – 8-10 hours-Teens are not getting sufficient sleep will typically be those wanting to spend the weekend day in bed.
- Young adults- 18-25 years- 7-9 hours
- Adults-26-64 years-7-9 years
- Older adults 65+ -7-8 hours
Signs you are sleep deficient:
- Not productive during the day
- Overweight or gaining weight
- Caffeine is needed to make it through the day
- Sleepy when driving
Stages of sleep:
- Rem-Dream phase- If you wake up and remember your dreams in detail, it may explain why you are still exhausted. We all dream, but if you are not getting adequate sleep past this stage, you may be sleep deficient.
- Stage 1 – Dozing- Little restoration- That power nap may help a little, but it is not the same as a good night of sleep.
- Stage 2-Middle sleep –good restoration qualities- This is the quality of sleep we need to function properly.
- Stage 3- Slow wave deep sleep- very restorative-Unfortunately as we age, sleep quality is another thing that deteriorates. Those over 65 will typically experience this stage of sleep.
But not is only the health crucial for sleeping it’s all depends on the gender as well. In general, men have more problems with sleep disorders such as sleep apnea and restless leg syndrome as they age, but women have the complications of pregnancy and menopause. If you have any sleep disorder, you should, of course, contact a healthcare professional.
How to prepare for good night sleep:
Stay on a schedule
- Have a bedtime ritual such as a hot bath or reading
- Exercise daily
- Make sure you have a comfortable mattress and pillows
- Turn off the television
- Avoid caffeine and alcohol close to bedtime
If you suffer from insomnia you can try some chamomile tea before sleeping time. The chamomile tea can calms the nerves due the natural oils.
Source: EVERYTHING for Your Health
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