Learn how many hours of sleep you need based on age and the benefits of a good night’s rest. Improve your health with proper sleep habits.
How Many Hours of Sleep Are Enough?
Many people wonder, “How many hours of sleep are enough and is the required sleep duration the same for everyone?” On average, individuals need about 7 to 9 hours of sleep per night. However, this is just an average figure as the required sleep duration can vary among individuals. The need for sleep also differs across various age groups, as detailed below:
Sleep Requirements by Age Group
- Newborns: Need the most sleep, around 20 hours per day. As they grow older, their sleep requirement decreases. By the age of 6, children need about 10 to 12 hours of sleep per day.
- Teenagers (14-17 years old): Should get 8 to 10 hours of sleep each day.
- Adults: Need about 7 to 9 hours of sleep per day.
- Elderly: Should aim for 7 to 8 hours of sleep each day.
Benefits of Sufficient Sleep
Ensuring you get enough quality sleep is essential for maintaining health. When you sleep adequately and deeply, you wake up feeling relaxed, clear-headed, and full of energy to start the new day. This is also a critical factor in maintaining your health and preventing various diseases.
Ideal Time to Go to Sleep
In modern life, many people stay up late to work, enjoy entertainment, and engage in other activities. However, this habit is detrimental to health and increases the risk of many serious illnesses.
The Sleep Association of the UK recommends that the body should rest after 10 PM. The period from 10 PM to 11 PM is ideal for falling asleep, as this is when cortisol levels (the stress hormone) decrease, body temperature drops, and the brain starts producing melatonin, helping you easily fall into a deep sleep.
Benefits of Sleeping at the Right Time and Getting Enough Sleep
Going to bed between 10 PM and 11 PM helps the body relax completely. Sleeping at the right time and getting enough sleep aids in the recovery of bodily organs and enhances work efficiency. Here are some specific benefits:
1. Enhanced Brain Function
Sufficient sleep helps the brain recover, boosting cognition and concentration. Quality sleep eliminates metabolic waste accumulated in the nervous system, allowing the brain to process and absorb information more quickly and efficiently. This leads to higher productivity and work efficiency.
2. Improved Immune System
Sleeping at the right time and deeply enhances the function of T lymphocyte immune cells, thereby strengthening the immune system. This makes the body healthier and better able to combat viruses and bacteria that cause illnesses.
3. Support for Liver Function
Nighttime is when the liver functions most effectively. Regularly staying up late disrupts liver function, leading to the accumulation of toxins in the body and difficulty in recovering damaged liver cells, which can result in severe health consequences.
4. Cardiovascular Health
Lack of sleep increases inflammatory substances and stress hormones in the blood, raising the risk of cardiovascular diseases. Deep and sufficient sleep helps prevent heart disease. Moreover, staying up late often leads to increased snacking, heightening the risk of obesity and cardiovascular issues.
5. Anti-Aging Benefits
Sleeping early and adequately slows down the aging process and prevents skin from becoming wrinkled and saggy. Quality sleep helps remove dead skin cells and replaces them with fresh, vibrant ones, thus preventing aging. Additionally, sufficient sleep fills you with energy, a cheerful spirit, and a more youthful appearance.
And don’t forget to drink 2 glasses of Bneuron every day, in the morning and evening, to supplement DHA, Lactium, vitamins, passionflower extract, and more. These nutrients help reduce stress, relax the nervous system, and provide the best quality sleep, preventing vertigo and strokes.
