Quantity & Quality of Sleep

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Quantity & Quality of Sleep

Sleep is important for both mental and physical well-being. Your quantity of sleep is impacted by your quality of sleep. Lack of sleep has been negatively associated with a greater risk for an array of health problems and put at risk for chronic conditions, such as cardiovascular issues, arrhythmia, high blood pressure, or diabetes.

“How much sleep do I need?” 

Recently, in a report from the National Sleep Foundation, you can aim for a targeted sleep number tailored to your age.Since every person is different, you should gauge how rested and alert you feel after you've had eight hours of sleep, and if not, maybe perhaps add an hour or two.

Older adults, 65+ years: 7 to 8 hours.

Adults, 26 to 64 years: 7 to 9 hours.

Young adults, 18 to 25 years: 7 to 9 hours.

Teenagers, 14 to 17 years: 8 to 10 hours.

School-age children, 6 to 13 years: 9 to 11 hours.

Preschool children, 3 to 5 years: 10 to 13 hours.

Toddlers, 1 to 2 years: 11 to 14 hours.

Infants, 4 to 11 months: 12 to 15 hours.

Newborns, 0 to 3 months: 14 to 17 hours.

But you may have this experience, after whole-night sleeping but still feel so tired. If so, you should try to improve your sleeping quality. It is not hard to understand, Ten hours of fragmented or poor-quality sleep won't be as healthy as seven hours of descent, restorative sleep.

There are several ways to improve sleep quality: 

  1. Put away the smartphones and tablets. Stop using electronic devices like a cellphone or laptop or watching television a minimum of 30 minutes before you go to bed. The blue light emitted can make it harder to fall asleep.
  1. Keep a consistent wake time.Having poor bedtime habits like going to bed too late (when you're overtired) or too early (when you're not tired) could make it harder to sleep soundly.
  1. Choose Quality Bedding: Your sheets, blankets, bed pillows play a major role in helping your bed feel inviting. Look for bedding that feels comfortable to the touch and that will help maintain a comfortable temperature during the night.
  1. If you do wake up during the night, avoid looking at the clock.

“The minute you look at that time it’s not just looking at one number,” Dr. Drerup says. “You start mental calculations, you think about how long it’s been since you’ve been in bed and what you have to do the next day. And before you know it, a long time has passed and that cuts into your sleep time.”




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