Experts Share Their Advice on How Much Sleep You Should Get

Here are some things that can happen when you get sleep deprivation.

Sleep is crucial for optimal safety, mood, and performance for your safety, well-being, and happiness. The quality of your sleep is one of three pillars to a healthy lifestyle.

How many hours of sleep do you need? __S.17__

According to the National Sleep Foundation, the amount of sleep a person needs each day varies with age.

  • For newborns (0-3 Months), they need between 14-17 hours
  • Infants (from 4-11 months old) require 12-15 hours of sleep
  • Toddlers aged 1-2 years need between 11-14 hours
  • Preschoolers (3-5) need 10-13 hours
  • Children (6-13) need 9-11 hours
  • Teenagers (14-17 years old) require 8-10 hours of sleep
  • Adults aged 18-64 require 7-9 hours of sleep
  • Adults over 65 require 7-8 hours of sleep

According to the Mayo Clinic, poor quality sleep, sleep deprivation and pregnancy can all affect how much you get.

Who is at greatest risk for sleep deprivation?

Everyone is at risk of getting less sleep than they need. You will experience sleep deprivation whether you are a shift worker, a parent with a newborn, or someone who works long hours.

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Children and adolescents who work late during school hours are especially vulnerable. According to research presented at the American Academy of Pediatrics 2019 national conference, fewer than half of all 6- to 17-year-olds are getting 9 hours of sleep on most nights.

Why are older adults sleeping less? __S.51__

While older adults require the same amount of sleep as others, they tend to be more restful and have shorter sleeping periods than younger adults.

They are less likely to have “deep slow-wave sleep”, which is the most vital stage of sleep.

Wright adds that when they do get up, they tend to stay awake longer than young adults.

Wright explains that sleep problems in older adults are often due to natural ageing. Wright suggests that another reason is that sleep disorders can increase as we age.

What are the health risks associated with sleep deprivation __S.75__

Inadequate sleep negatively affects health in several ways, says the American Academy of Sleep Medicine.

You can hurt your mood, performance, and sleep quality. You may feel anxious, irritable, or depressed. It can make it hard to focus on daily tasks. According to the sleep organization, a lack of sleep can pose a safety risk if it leads to drowsy driving or workplace injuries.

Poor sleep quality can lead to digestive problems, so they are the most common reason people miss work. Christopher Winter, MD, who owns Charlottesville Neurology & Sleep Medicine in Virginia, is also the medical director at the Martha Jefferson Hospital Sleep Medicine Center.

Dr Winter notes that cancer is also a result of poor sleep quality. “Individuals who work unusual schedules and have unpredictable sleep timing over time may show an increased risk for certain types of cancers, particularly women and breast cancer.”

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Sometimes sleep deprivation is a consequence of a sleep disorder. Sleep apnea is characterized by a lack of breathing and frequent pauses during sleep. This makes it difficult for people to sleep soundly. Research suggests those who suffer from this sleep disorder are more likely to experience irregular heartbeats, heart failure, heart attacks, and strokes.

A lack of sleep regularly can make the symptoms of a chronic condition worsening. It may also increase your risk of developing other high blood pressure, obesity, diabetes, heart attack, and diabetes. It can become a vicious circle. According to Dr Winter, people end up seeking out medicines to manage their symptoms ms. This only makes their sleep worse. This can also negatively impact medical conditions.

He explained that people who don’t get enough sleep are also more likely to develop illnesses. Poor quality sleep can weaken the immune system.

Dr Winter observes, “It’s quite difficult to find systems within the body which are not affected.”

How can you develop good sleeping habits? __S.126__

It is important to be consistent. Dr Winter suggests that you be more consistent and have a shorter period between your sleep times.

He recommends that you go to bed simultaneously each day and get up around the same hour every morning. Dr Winter says that if you can sleep in until 2 in the afternoon on weekends, it might not be the best thing for your sleep.

Sleep Education recommends limiting exposure to bright light in the evening, turning off electronic devices at least 30 minutes before bedtime, not eating a large meal before bedtime, avoiding consuming caffeine or alcohol before bedtime, and reducing your fluid intake.

Health issues

People who fall asleep quickly are regarded as good sleepers in our culture. It’s quite the opposite.

Dr Winter says, “I am more concerned about patients who can fall asleep in any circumstance than I am about individuals who may take 30 or 45 mins to fall asleep every now & then.” Why? Narcolepsy is a chronic sleep disorder that causes people to fall asleep quickly, regardless of location. It can be caused by sudden sleep attacks and excessive daytime sleepiness.

People who have trouble falling asleep can have insomnia. According to Cleveland, some other common symptoms of this sleep disorder include frequent waking during the night and having trouble going back to sleep, waking up too early in the morning, not feeling well-rested after a night’s sleep, and problems with concentration Clinic.

This is among many reasons why many sleep disorders are not recognized and treated in clinical practice. Doctors didn’t have much training in diagnosing sleep disorders. Wright says that doctors have been trained to recognize the health risks associated with sleep disorders in recent years. This has led to more sleep disorder patients being diagnosed and properly treated.

Dr Winter says that if you suspect you might have a sleep problem, you should speak up to your doctor. Sleep disorders can be difficult to diagnose as patients are reluctant to talk about them with their doctors. Doctors are also not good at asking questions about patients’ sleep.

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