Having a good night sleep is essential for every person if we want to grab the next day in the full speed, energy and freshness and pass over every awaiting obstacle.
The amount and quality of sleep actually determine how productive you’ll be the following day. Therefore, you should do the best and contribute to a good body rest in order to make things right.
People who are experiencing chronic pain or diseases should be subjected to more rest during the night. But how much does that more means?
Have you ever wondered, How many hours should I sleep per night in order to function 100 percent the next day. There are people who are used to sleep for four hours and function even better the next day.
This is mainly connected to the organism type you have and is a manner of habit, of how you habituate your body to react under which circumstances.
It can be also a manner of age. Since older people need less rest in contrast to the younger ones. You will get to notice this as years pass by, how well rested you’ll start to feel even after less hours of sleep.
The following info-graphic gives a clear insight of the necessary hours of sleep in accordance to the age:
- A newborn to 2 months old, needs 12- 18 hours sleep a day;
- A three month to a year old baby needs approximately 14 -15 hours sleep a day;
- A toddler 1 -3 year old, 12-14 hours sleep a day;
- 3-5 year old, 11-13 hours sleep a day;
- 5 – 12 year old kid needs around 10-11 hours sleep a day;
- A teen 12-18 years old – needs 8.5-9.25 hours sleep a day;
- And an adult, aged over 18 – needs 7-9 hours sleep a day.
Take note, the hours of sleep a day may vary as age pass by in your adulthood. Or if you find yourself a perfect sleeping routine, getting the necessary rest in less time having no side effects on the health, concentration and overall welfare, you should definitely practice it if it’s enough for you to function.
How to notice when you’re lacking sleep
Sleep deficiency can lead to various health issues, which are the best symptoms that there is a change going on in your body and you need to do something about it. The most common symptoms of sleep deficiency in people are:
- Uncontrollably gaining weight;
- Lack of energy – you need a lot of caffeine in order to live through the day;
- Lack of concentration and memory – not as productive during the day;
- Feeling constant fatigue and sleepiness;
How to prepare your mind and body for a good night’s sleep
In order to rest well, even when sleeping less hours you need to practice several pre bed tricks that will relax all your senses and the inner and outer you at the same time. What you need to do is quite simple:
- Just don’t skip your schedule, in order to avoid having trouble sleeping, thinking about what you should’ve done and did instead;
- Try to keep the body in the perfect shape and condition by exercising every day, find a way to waste the energy and fat you take in with the food you daily consume.It will make you feel good about yourself and allow you to sleep well at nights.
- Make sure your pillow and mattress suit you. It’s essential to feel soft and relaxed once you lay on the bed, in order to avoid back or neck pains throughout the next day.
- Develop a bedtime routine – reading a book in bed or something that suits you the best;
- Avoid falling asleep with your TV on.
- Also avoid drinking caffeinated drinks or alcohol prior to bed. This will leave you feeling restless even though you’re sleeping and can also wake you up several times during the night. And you can’t experience a good night’s sleep if you wake up several times a night.