When you’re struggling to meet the demands of a recently busier schedule or just finding it hard to juggle your commitments, it may seem like a brilliant idea to get by on less sleep. Most times, it’s not even up to you.
However, even minimal sleep loss can take a massive toll on your energy, mood, and ability to focus while chronic sleep deprivation can cause great harm to your mental and physical health.
Understanding your sleep needs and how to manage deprivation can help you create healthy sleep habits and improve your day.
Understanding Your Sleep Needs
Like everything else, every person has unique sleep needs and preferences; however, the amount of sleep you need at night is largely determined by age.
Recommended sleep durations by age groups:
– Older adults (65+): 7-8 hours
– Adults (18 – 64 years): 7-9 hours
– Teenagers (14 -17 years): 8 – 10 hours
– School children (6 -13 years): 9 -11 hours
– Preschoolers (3 – 5 years): 10 – 13 hours
– Toddlers (1 – 2 years): 11 – 14 hours
– Infants (4 -11 months): 12 – 15 hours
– Newborns (0 – 3 months): 14 – 17 hours
Source: National Sleep Foundation
Getting the Sleep You Need
Knowing how much sleep you need per night is the first step to making sure you’re more productive and emotionally balanced during the day. If you find it difficult to fall asleep or your sleep quality is lacking, you may find the following tips useful:
– Seek medical advice. Rule out physical or mental health issues as the cause of insomnia or irregular sleep. Certain medications may induce sleep disorders.
– Create and stick to a sleep schedule. Support your biological clock by training your body to sleep and wake up at the same time every day.
– Adopt a regular exercise regimen. 30 minutes of activity or more every other day can help improve symptoms of many sleep disorders.
– Eat smart and strategically. Alcohol consumption, caffeine and sugary foods can disrupt sleep. Late night meals can also keep you up at night.
– Protect your sleep environment. Avoid taking work to bed. If possible, reserve your bed for only sleep-related activities. Keep your bedroom dark, quiet and cool.