HEALTH

Sleep Well For a Better Day!

To enter into a perfect sleep routine, every individuals should start by figuring out exactly how much sleep they need per night. After that – they can precise when they should be going to bed, and waking up – for optimal personal health.

The same as that we need food and water to survive – different experts proved that sleep – is just as important to a person’s health. Getting the right quantity of sleep – can help prevent different diseases.

It will also boost your immunity, and develop better mental health.

Anyhow, a lot of us are not getting enough sleep during the night. 

The Centers for Disease Control and Prevention (CDC) evaluate that around one-third of adult individuals in United States – constantly do not get the sleep that they need.

Creating a healthy sleep schedule – may require changing the pattern or lifestyle. Maybe this can sound difficult and challenging at first – but, the benefits of normal sleep are worth the effort.

How Much Sleep Do You Need?

Even that there are some general schedules – some persons need to sleep more than others. Everything depends of their lifestyle, their health conditions, and their genetic predispositions.

The National Sleep Foundation of United States (NSF) evaluated that persons of different ages – should get the following amounts of sleep every 24 hours:

Newborns (0–3 months): 14–17 hours

Infants (4–11 months): 12–15 hours

Toddlers (1–2 years): 11–14 hours

Preschoolers (3–5 years): 10–13 hours

School-age children (6–13 years): 9–11 hours

Teenagers (14–17 years): 8–10 hours

Younger adults (18–25 years): 7–9 hours

Adults (26–64 years): 7–9 hours

Older adults (65 years and above): 7–8 hours

How to Create a Personal Pattern for Sleeping

The list below can help to every person to understand – when they need to go to bed to get 8 hours of sleep a night.

The National Sleep Foundation of United States NSF inform that – on average – every person take 10–20 minutes to fall asleep. 

The evaluation below suppose that – a person needs 15 minutes, but if someone need more to start to sleep, they should adjust their bedtime accordingly.

Wake-up time            Bedtime (to get 8 hours of sleep):

4:00 a.m.         7:45 p.m.

4:30 a.m.         8:15 p.m.

5:00 a.m.         8:45 p.m.

5:30 a.m.         9:15 p.m.

6:00 a.m.         9:45 p.m.

6:30 a.m.         10:15 p.m.

7:00 a.m.         10:45 p.m.

7:30 a.m.         11:15 p.m.

8:00 a.m.         11:45 p.m.

8:30 a.m.         12:15 a.m.

Sleep Stages

To be properly calm, relaxed and rested – the body should pass through several sleep stages per night. Also through – rapid eye movement (REM) sleep and non-REM sleep.

The cycles of sleep include:

Stage 1 non-REM: This stage take only few minutes. Breathing, heart rate, and brain waves are begin to slowdown.

Stage 2 non-REM: This cycle take place before the body enters in a deep sleep. The muscles are relaxed even more – and body temperature drops down.

Stage 3 non-REM: Every individuals needs to arrive to this stage of deep sleep to feel rested and calm – and it lasts longer in the first half of the night. Breathing and heart rate slow down to lowest levels.

REM sleep: After approximately 90 minutes of falling asleep – a person enters REM sleep. The brain begin to be more active, in this stage – the most dreaming occurs, and the arms and legs become temporarily paralyzed.

If you don`t pass through these cycles several times a night – you may probably wake up, feeling tired and unfocused.

It is confirmed that – getting enough sleep, may help prevent certain health issues.

So, sleep well – for a better day!

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