Allowing to regenerate our body, as well as healthy food, sleep must be of good quality to optimize its benefits. It is important to sleep well for both physical and mental health.
A lack of sleep or an excess of sleep causes pathologies and weaken our health capital. So find out how long you need to sleep depending on your age and the 6 consequences of a bad sleep!
The duration of sleep according to your age:
The National Sleep Foundation, based in the United States, updated the length of sleep according to the age of each by establishing age ranges. So according to your age, but also that of your loved ones, the number of hours you need to sleep:
- Newborn (0-3 months): 14 to 17 hours (formerly 12-18 hours)
- Infants (4-11 months): 12 to 15 hours (formerly 14-15 hours)
- Toddlers (1-2 years): 11 to 14 hours (formerly 12-14 hours)
- Preschool children (3-5 years): 10 to 13 hours (formerly 11-13 hours)
- Children (6-13 years): 9-11 am (formerly 10-11 hours)
- Adolescents (14-17 years): 8 to 10 hours (formerly 8.5-9.5 hours)
- Young adults (18-25 years): 7 to 9 hours (new age group)
- Adults (26-64 years): 7 to 9 hours (no change)
- Seniors (age 65+): 7 to 8 hours (new age group)
However, in order to best respect this duration, the quality of your sleep is essential.
The risks of bad sleep:
The risks of bad sleep:
Indeed, bad sleep causes consequences on your health like:
1- Backache
1- Backache
For those who sleep in the morning, know that staying in bed too long causes back pain. Because the position lying for a long time and the lack of physical exercises atrophy the muscular masses and the joints rust. A walk of half an hour each day allows the body to activate.
2-Obesity
2-Obesity
Physical inactivity and greater than normal bedtime lead to obesity and damage to the metabolism. Indeed, regular physical activity allows the body to burn calories by activating the metabolism and spending the extra energy.
3-Depression
3-Depression
Since energy is accumulated and the body does not spend it, muscle fatigue turns into nervous fatigue. Similarly, depression is characterized by insomnia or an excess of sleep because of the black ideas and an escape from reality. Hypersomnia is seen in 15% of people with depression.
4-Headaches
4-Headaches
Too much sleep causes headaches because neurotransmitters such as serotonin are inactive. To avoid headaches and constant fog when waking up, establish a regular sleep routine.
5-Diabetes
5-Diabetes
There is a correlation between diabetes and sleep through sleep disorders such as insomnia, hypersomnia, restless leg syndrome or sleep apnea that may be effects of or have effects on diabetes. A sleep disorder weighs on the glycemic balance and causes weight gain, due to night cravings.
6-Cardiac disorders
6-Cardiac disorders
If the body needs more than 9 hours sleep, this may indicate that sleep is ineffective and therefore is not restorative. Hypersomnia increases, according to studies, cardiovascular disorders.
A change of your night routine in order to benefit from a quality sleep is therefore necessary.
Tips for sleeping better:
We offer you a few tips to find a good quality sleep and avoid all these health concerns!
Optimal sleep conditions
Optimal sleep conditions
Be sure to sleep in good conditions, ie in a room that is in full black with a cool ambient temperature. Remember to change your sheets regularly and maintain good bedding to preserve your comfort and avoid the appearance of physical problems.
Decrease stimulants at bedtime
Decrease stimulants at bedtime
To fall asleep more easily, avoid stimulants like coffee, tea or cigarette that keep you awake. Similarly, over consumption during the day will keep you full of energy, whereas on the contrary you have to spend yourselves to feel the needs of sleep.
Avoiding screens
Avoiding screens
As with stimulants, telephone, computer or television screens are not advised one hour before bedtime because they maintain your brain activity because of the