Life is busy and fast-paced. Chances are, you’re tired all the time from failing to get the right amount of shut eye. It just seems like there aren’t enough hours in the day. How much sleep do you really need? And what happens when you don’t?
Let’s take a peek.
What Science Says About Sleep
Not everyone needs the same amount of sleep. Actually, in a human lifespan you start out needing lots of sleep and then less and less over time. But that doesn’t mean you should try to get by on 5 hours a night and justify that you’re 60 – who cares? Because you need almost as much sleep as you did when you were 20!
Roughly, this is how many hours of sleep are recommended for different age groups:
Infants: 12-16 hours
Toddlers: 10-13 hours
School-aged: 9-11 hours
Teenagers: 8-10 hours
Adults: 7-9 hours
Older adults: 7-8 hours
Some people might need a few more hours per night, like pregnant women in the first trimester, or someone who’s fallen sick with an illness or major injury. Sleep is your body’s time to restore and repair, so if your mind or body has been overextended, listen to it and sleep in a few times this week!
It’s important to remember, though, that chronic oversleeping can be a symptom of a mental or physical illness. Sleep is a bell curve, getting 5 hours per night can be as bad as getting 11 if you’re doing it all the time. If this sounds like you, it might be a good time to go visit your doctor.
What Happens When You Don’t Get Enough Sleep
Think irritability and brain fog are the only symptoms of failing to get the recommended hours of sleep at night? Not even close. In fact, miss enough sleep and it’s downright dangerous. Here’s what can happen when you don’t get enough sleep:
Within the first 24 hours:
Diminished alertness
Reduced cognitive performance
Increased heart rate and blood pressure
Weakened immune system
After 24-36 hours:
Initial symptoms intensify
Mood swings
Impaired judgment and reaction time
Increased risk of accidents
After 36-72 hours:
Cognitive function significantly impaired
Difficulty forming new memories
Weakness and impaired motor skills
Hallucinations and delusions
After 72+ hours:
Increased risk of heart attack, stroke, hypertension
Exacerbated mental health problems, including psychosis
Permanent cognitive deficits
Chronic deprivation can shorten your lifespan
Super scary, right?
Simple Tips to Improve Your Sleep Health
The good news is, your sleep health is largely within your control. Easy things you can do to help you get the hours of shut eye you need include:
Keep a consistent bedtime routine and sleep schedule.
Make sure your bedroom is dark, quiet and cool.
Get rid of the blue light devices for at least 30-60 minutes before sleeping.
Don’t drink heavily or eat fatty foods in the evening.
Make sure your mattress and bedding is customized to your sleeping needs.
Avoid caffeine after noon.
White noise can aid in regulating your sleep cycle throughout the night.
Listen to your doctor’s recommendations on sleep health and sleep aids.
Now go get those zzz’s in – all of them.
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