The amount of sleep you need depends on many variables and much of it depends on your age. Infants, for example, sleep 16 hours a day. Most preschoolers need 10 or 11 hours of sleep a night as do most school-age children. Teen agers need something less, about nine hours of sleep a night. And most adults require seven to eight hours a night although some people feel rested on as few as five hours of sleep. Research is calling this low number into question.
Studies show that people who sleep as little as six or five or less hours a night do not perform as well on complex mental tasks as do those who do sleep the seven or eight hour time frame. Researchers also found that those who get less sleep have a higher mortality rate than those adults who get more sleep.
Sleep problems become nastier as you age because sleeping patterns may change. Older adults tend to sleep more lightly and awaken more frequently during the night than younger adults. So far there is no evidence that older adults need less sleep than do younger adults. Apparently, at any age, getting enough sleep is helpful to everyone's immune system and helps your nervous system work properly. The quality of sleep is also important. If your sleep is frequently interrupted you are not getting the full benefit of the hours you have tried sleeping.
Here are a few tips to help you sleep better.
Go to bed and wake up on the same schedule, even on weekends to help you reinforce your sleep-wake cycle.
Do not eat or drink large amounts before bed. Too much liquid and you will be waking up in the middle of the night to urinate. Too much heavy food and your digestive system will be working too hard to let you sleep well.
Exercise regularly because aerobic exercise can help fatigue you and prepare you for needed sleep. Some people find that exercising before bed makes it harder to fall asleep so give yourself more time between exercise and going to bed.
Keep in mind that if you have trouble sleeping on a regular basis see your doctor. You could have a sleep disorder. Identifying and treating the cause of your sleep problems can get you the rest you need.
To your success at balanced health.
Ruthan Brodsky
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