Sleep deprivation is one of the most common health concerns today, with people averaging 6 hours of sleep every day.
Missing out on sleep can lead to early aging, weight gain, high blood pressure, diabetes, depression, irritability, and more.
It’s time to change this norm!
Get your slumber back with just the right amount of sleep every night!
Consult our article on how much sleep you need after a bad night.
How much sleep you really need after a bad night.
Almost everyone has pulled an all-nighter at some point during their life. The kids, the work, a romantic honeymoon, the school, or possibly acute insomnia were all possible reasons.
The majority of us thought that sleeping the next night would make up for lost time. However, what if that weren’t the case?
Recent research shows that if you don’t sleep enough for a single night, your brain needs several days to recover.
Even after seven nights of free rest, participants who slept 30% less than required for ten nights in a row still did not seem to recover their cognition.
Most participants were unable to fully recover within a week.
Modern society seems to be plagued by prolonged periods of sleep deprivation. When we lack sleep, our waking alertness is diminished, as shown in our attention, cognitive performance, and memory.
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Behavioral, motor, and neuropsychological correlates of fatigue were examined for the duration of 21 consecutive days, divided into 4 days of average daily life, ten days of chronic partial sleep restriction (30% less sleep than individuals usually require), and seven days of recuperation.
Measures of sleep restriction showed significant declines in all relevant categories.
Work from home schedules complicate our relationship with productive hours and rest since those in the healthcare, entertainment, and transportation industries don’t get enough sleep every night.
Sleep scheduling based on your schedule
National Sleep Foundation recommends that healthy adults sleep between seven and nine hours per night. [1]
For just one hour of lost sleep, four days are needed to recover.
What does this have such a powerful effect? When we are sleep-deprived, our circadian rhythm is disrupted dramaticallyi.e., the changes taking place in our minds, bodies, and behaviors throughout the 24-hour period.
A chronotype is the variation in circadian rhythms that occurs as a consequence of the level of activity at night or during the day.
The following are the four main chronotypes described by sleep specialist and clinical psychologist Michael Breus:
Lions (medium sleep drive) make up about 15% to 20% of the population. Their early rise makes them highly motivated, they rarely nap, and at noon, they are highly alert. In Breus’ opinion, this group should rise at 6 am and retire by 10 pm.
Wolves (medium sleep drive) account for 20-50% of the remaining population. They require little sleep to function and are impulsive, creative, moody, and creative. When it comes to wolves, bedtime is at midnight, and wake up time is at 7:00 am.
Dolphin (low sleep drive): Approximately ten percent of humans exhibit this personality type. According to Dr. Breus, these individuals are problem sleepers because they cannot function optimally at any specific time of day. Sleep is something dolphins struggle with, since they wake up exhausted most of the time. Dolphins go to sleep at 11:50 p.m. and wake up around 6:30 a.m.
Bears (high sleep drive) make up 50% of the population. It is recommended that they wake up at 7:00 am and go to sleep around 11:10 pm to perform their best in the morning to early afternoon.
The easiest way to fall asleep quickly is to avoid distractions before bed such as television and internet.
The Importance of Sleep & Why You Should be Getting Enough
Sleep is an important part of life that we often overlook. It is so easy for us to stay up late and wake up early to do all the things we need to do.
But the reality is, the more sleep you get, the better your performance will be.
Researchers have found that people who sleep 8 hours or more are less likely to be obese, depressed or even psychotic than those who only sleep 5 hours per night.
Sleep deprivation can lead to weight gain, lower immunity and increased risk of depression and heart disease.
You should not underestimate the importance of getting enough sleep at night because it affects your everyday life in many ways.
If you want to be healthy and live a long life, make sure you are getting enough sleep every night!
How to Get More Than 7 Hours of Sleep for the Perfect Night’s Rest
It is critical to have a good night’s rest. It helps us be more productive at work, makes us more aware, and helps our bodies heal themselves.
There are many reasons why people can’t sleep. Some of the most common reasons are stress, too much caffeine, too much alcohol, or poor sleeping habits.
There are many things that you can do to help you get a good night’s rest without medication.
We will go through some of the most effective measures that have been found to help people sleep better at night.
How Much Sleep Do You Need For Adults?
The Harvard Medical School’s Sleep Health Education Program [2] recommends that adults aged 18-60 years old need 7-9 hours of sleep every night.
However, the National Sleep Foundation suggests that adults need between 7-8 hours of sleep each night.
How Much Sleep Do You Need For Kids?
The National Sleep Foundation has found that children need at least 10 hours of sleep a night.
However, the amount of sleep kids need varies depending on their age and activity level.
On average, preschoolers usually need 11 to 12 hours of sleep a day.
School-aged kids usually need 9 to 11 hours, and teens typically require 8 to 10 hours a day.
Conclusion: Find Out How Much Quality Sleep You are Missing Out On
We have all been there. You are about to drift off to sleep when you are suddenly woken up by your body clock, with the sensation of being rested. It’s most likely that you’re not getting enough sleep.
Sleep is important, but the extent of its importance varies with people due to different factors such as their age, lifestyle or any other illness they may have.
The pros of getting enough sleep outweigh the cons so it is recommended that everyone does their best to get a sufficient amount of sleep for themselves and their family members.