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Sleep allows your body and mind to recharge, leaving you refreshed and energized when you wake up. Healthy sleep ensures that your body will be healthy and able to protect itself from disease, and without it, your brain will not be able to function properly.
Lack of sleep can cause a number of problems, from mood imbalances to much more serious illnesses. Regular sleepless nights can put you at risk for many serious diseases, including obesity, heart disease and diabetes.
Doctors associate poor sleep with shortening life expectancy.
According to the NHS, children need the following amount of sleep depending on their age:
- Babies from 4 to 12 months - from 12 to 16 hours
- Babies from 1 to 2 years old - from 11 to 14 hours
- Children from 3 to 5 years old - from 10 to 13 hours
- Children from 6 to 12 years old - from 9 to 12 hours
- Teenagers from 13 to 18 years old - from 8 to 10 hours
The Centers for Disease Control and Prevention suggests that adults also need different amounts of sleep depending on age. For people ages 18 to 60, the CDC recommends adults get seven or more hours of sleep a night.
People aged 61 to 64 are recommended to get seven to nine hours of sleep each night. People aged 65 and older are recommended to sleep seven to eight hours a day.
Tips on how to get a good night's sleep
- Try to maintain a regular routine with a regular bedtime
- Take time to relax before bed with calming activities such as a warm bath, relaxing exercises, or reading a book
- Avoid smartphones and other electronic devices that can negatively affect your ability to sleep soundly
- Make sure your bedroom is a relaxing environment - ideally make sure it's dark, quiet, tidy and between 18°C and 24°C
- Monitor your caffeine intake and cut back if necessary, especially during the day
Source dailynews.kyiv.ua
