Just like the seasons, the amount of sleep we need also changes as we age. Some of the factors that influence our sleep are our routines and overall health as well. Age is an important factor that influences how long we sleep, when we want to go to bed and wake up, and how deeply we are able to sleep. This article will help you understand everything you need to know on why sleep is important and the total amount of sleep you need by age.
Why is sleep so important?
Sleep is an important function that recharges your body and the mind, giving you a refreshed mind and alert feeling when you wake up. Healthy sleep, on the other hand, benefits the body by making it healthy, ensuring it doesn't catch diseases. In such a case, if your body doesn't get enough sleep, your brain wouldn't carry out its functions well, which would negatively impact you in several ways, ranging from focus issues to processing of memories.
Health risks associated with sleep deprivation
Research has shown that sleep deprivation impacts all organ systems, and a wide range of negative effects are associated with it:
- Daytime sleepiness
Inability to get enough sleep is the most common cause of excessive daytime sleepiness. Daytime sleepiness can make one unable to perform the activities they like and causes issues with work or school and even in interpersonal relationships.
- Impaired mental functions
One of the most noticeable effects of sleep loss is cognitive impairment. As sleep deprivation grows, a person becomes less alert and may have difficulty multitasking. A decreased attention span can make a sleep-deprived person more prone to mistakes, increasing the risk of a workplace or vehicular accident.
- Mood changes
Lack of sleep can lead to mood changes and cause a person to feel more anxious or depressed. Sleep-deprived people are easily irritated, frustrated and feel a lack of motivation.
- Reduced immunity
Since sleep is important for maintaining a healthy immune system, sleep deprivation can weaken your immunity. In fact, research suggests that people who are sleep deprived are less responsive to the flu vaccine and are more likely to get infections like the common cold.
- Weight gain
Sleep is important for maintaining a healthy weight. Not getting enough sleep can affect appetite and metabolism in ways that can lead to weight gain. Insufficient sleep has been associated with an increased risk of obesity.
How many hours of sleep do you need by age?
Though 7 hours of sleep is the ideal duration of sleep that most adults should aim to get, your sleep needs and patterns are bound to change as you grow older. Moreover, younger children may not fit within this 7 hour bracket of sleep recommendation. You can consider these general guidelines from the National Sleep Foundation for all age groups:
- Newborn (0-3 months old) need 14-17 hours of sleep
- Infant (4-11 months old) need 12-15 hours of sleep
- Toddler (1-2 years) need 11-14 hours of sleep
- Preschool (3-5 years) need 10-13 hours of sleep
- Children (6-13) need 9-11 hours of sleep
- Teenagers (14-17) need 8-10 hours of sleep
- Adults (18-64) need 7-9 hours of sleep
- Older adults (65+) need 7-8 hours of sleep
How to prioritize quality over quantity
Sleep quality is a far better metric than the quantity of sleep because the amount of sleep you get every night is just one indicator of sleep health. Sleep quality takes a lot more into account than just the duration of sleep. It considers the different sleep stages and other metrics like alertness, efficiency, satisfaction, and so on. In other words, sleep quality includes sleep quantity while also looking at other facets of your sleeping habits.
Thus, the SleepRight program by RightLife will train on improving the quality of your sleep rather than just the number of hours you get to rest. Most people believe that the more hours someone sleeps, the better rested they are; however, the truth lies in the quality.
- Sleep Aids for better rest
Among SleepRight features is its sleep aids collection that includes short audio stories, resonators, and soothing sounds of nature. These tools help you relax your mind and body, easing your way into a more restful state. When these aids are introduced into your bedtime routine, falling asleep becomes faster, yet simultaneously provides sleep that is deeper and allows for restorations. It then helps to promote quality sleep because of this effort on relaxation and winding down, so this leads you to wake up refreshed without needing extra hours in bed.
- Sleep hygiene
Your bedtime routines and sleep environment that can either make or break the quality of your sleep. SleepRight teaches you how to create a calm atmosphere free from distractions like bright screens and loud noises. Good sleep hygiene practices involve maintaining a regular sleep schedule, keeping your room cool and dark, avoiding anything that makes you take caffeine or heavy meals close to bedtime, and many other practices. Basically, these practices can drastically improve the quality of sleep.
The good news is that many sleep problems improve and even disappear when you take the right steps to treat them. However, taking short naps between the day to recharge won’t help you recover from the insufficient sleep you get every night.
There are some people who can argue that the number of hours doesn't really matter because they can function well with 6 hours of sleep alone. However, these people don't realize the impact of having a good night's sleep, and the symptoms that accompany sleep deprivation.
In conclusion, RightLife's SleepRight program helps you prioritize quality sleep over quantity by offering personalized tools, addressing sleep disorders, and promoting essential sleep hygiene practices. By focusing on deep, restorative sleep, SleepRight ensures that you wake up refreshed and energized, even without increasing the hours you spend in bed. Join RightLife today to take the first step toward improving your sleep and overall well-being.
