Experts believe that the optimal sleep time for people varies depending on their age. And for each age category, a completely different time of night rest will be useful. How much time you need to sleep, said a sleep specialist.
Writes about it TechRadar.
"Regardless of your age, basic sleep recommendations are universal," explains Dr. Peter Polos, a sleep specialist doctor. "Everyone should try to establish a consistent sleep-wake schedule and stick to it daily."
According to him, our sleep schedules can change at different stages of life for different reasons — due to work, travel, etc.
"However," the doctor adds, "you should make sticking to a regular sleep schedule a priority. The regularity of your schedule can help make up for instances when you slept less. This regularity helps maintain our circadian rhythm — the internal clock that controls many functions of our body."
How much sleep do you need as a teenager?
Our circadian rhythms change after puberty, meaning teens want to go to bed later. "In general, we recommend that teens sleep 8 to 10 hours," says Dr. Polos. "Of course, there are problems with this, for example, in school and college."
Since teens often don't get enough sleep during the week, they tend to sleep more on weekends, which can make things worse since they no longer stick to a sleep schedule. Lack of sleep in adolescents can lead to problems:
-drowsiness during the day
-poor cognitive abilities
-poor impulse control
-reduced emotional control.
How much sleep do you need as an adult?
"7-8 hours is the recommended range for adults," explains Dr. Polos. "Of course, if you can sleep more, that's fine. It is clear that 6 or fewer hours of sleep on a regular basis is insufficient and has consequences."
Studies show that there are a number of diseases associated with lack of sleep. These include:
-restless legs syndrome
-obstructive sleep apnea.
-circadian rhythm disturbances
The rate of depression is highest among 18- to 25-year-olds, and about 7.4% in this age group will seriously consider suicide. And the link between sleep and depression is complicated because people who suffer from depression often have trouble falling asleep and staying asleep.
This can lead to a vicious circle, so it's important to seek help before this becomes a serious problem. Anxiety can also interfere with restful sleep and is especially common among adults.
How much sleep do you need in old age?
Studies show that older people do not sleep as well as young people. This is due to various factors, including diseases such as restless legs syndrome or medications for other problems that interfere with sleep.
Dr. Polos recommends that older people aim to sleep the same amount of time as adults (7-8 hours): "In general, older people tend to go to bed earlier and wake up earlier than younger people. They can also achieve an overall daily sleep allowance by taking a nap, which is common in older adults. For example, if your night's sleep seems short, you can compensate for it by taking a nap."
Aging and sleep disturbances
"Sleep is crucial to our overall health and well-being, and sleep deprivation, including in older adults, can lead to overall deterioration in physical health over time," explains Dr. Polos. "It can affect many functions of our body, such as metabolic, neurological, psychological and immunological systems."
According to him, as you age, your sleep patterns change and you may be more prone to certain sleep disorders: "For example, insomnia can be caused by medical problems such as sleep apnea, use of medications, stimulants such as caffeine, alcohol, and a poor sleep environment. Adjusting sleep conditions and avoiding naps during the day can help. It should be reiterated that even though sleep patterns change with age, disturbing sleep and waking up tired every day is not part of normal aging."
How much sleep should women sleep during pregnancy?
On average, women need about 20 minutes more sleep per night than men. And during pregnancy, women need to sleep even more, especially in the first trimester. This is due to an increase in the level of the hormone progesterone, as well as metabolic changes through which the body passes.
In the first trimester, expectant mothers may not be allowed to fall asleep cramps and nausea, as well as frequent urination. They tend to sleep better during the second trimester, although leg cramps and heartburn can be a problem. In the third trimester, sleep worsens again due to problems such as restless legs syndrome, frequent urination and low back pain.
After childbirth, many new mothers will find it easier to sleep (albeit for a short period of time!). Breastfeeding promotes sleep because prolactin (a hormone that promotes lactation) promotes sleep. The brain will also try to compensate for sleep deficits as soon as possible when mothers get enough sleep.
Recall, scientists have found that the relationship between sleep problems and the risk of stroke.
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