Here’s How Much Sleep You Need According To Your Age
Proper sleep is essential for maintaining good health, on the opposite side lack of sleep can be very dangerous and harmful. Also too much sleep is can bring negative effects.
So what’s the perfect time we need to spend in our bed?
The natural sleep foundation conducted many studies, which lead to the conclusion what’s the perfect sleeping time, depending on the age. In this studies experts of numerous professions were included: physiology, sleep and anatomy as well as neurology, pediatrics, gynecology and gerontology.
Even though having an hour less or more sleep from time to time is not serious, making this a habit may lead to serious health problems.
These are the 7 reasons why you should pay attention to your sleeping habits:
1. BACK PAIN
Back pain can be caused by excessive sleep, because less movement can lead to weakening the muscles on your back. If you tend to sleep a little bit more then you should, try to do somelow-intensity exercises to strengthen your back muscles.
Staying in bed more than is recommended can lead to obesity. In a recent study, scientists separated the participants in two groups. Both of them had the same diet and exercise, but one group had 8 and the other one 10 hours of sleep. The group with 10 hours gain significantly more weight than the other group. What really happens in this process, the body tends to store the energy that later became fat in the cases with people who sleep more than recommend.
Depression impacts the sleep in two ways, manifested by oversleeping or insomnia. Studies show that 15% of the people who suffer from depression are sleeping are sleeping more than normal. Furthermore, oversleeping can have a negative impact on the mental health and hamper the recovery.
When excessive sleeping becomes a habit, headaches are likely to appear to that person. This also damages certain neurotransmitters, like serotonin. Consequences in this situation can be poor quality sleep In the nights and headaches during the day.
Having too much or too little sleep can reduce the ability of your body to process glucose, and this may lead to type 2 diabetes or insulin resistance over time. A study that analyzed the everyday habits of 276 people for six years revealed that those who slept less or more than the recommended were more likely to develop impaired tolerance to glucose and diabetes compared to those people who had normal sleeping habits.
6. HEART DISEASE
The heart’s work is closely related to the sleeping process. Incorporating healthy sleeping habits will guarantee you a healthy heart and vice versa- imbalanced sleep may lead to some heart conditions.
The Nurses Health Study which involved over 72 000 subjects, proved that people who sleep longer have greater chances for cardiovascular diseases, whereas people who slept 8 hours a night or less, showed less of these symptoms.
This phenomenon is not proven, but experts suggest: people who sleep more than 9 hours are more likely to day from a medical condition than the ones who sleep 8 hours.
HOW TO OVERCOME OVERSLEEPING
Make a Sleep Schedule: Plan what time you will be going to bed. Unplug your devices and avoid cellphone, computer or watching TV, the brain needs one hour to calm down after using these electronics. This will improve the quality of the sleep.
Shower: Take a shower when you are feeling sleepy if you already passed your sleep time limit.
Work out: Exercising right after you wake up will clear your mind, boost the energy levels, and make your ready for the day!
Drink water: When you wake up drink lukewarm water, it will keep you hydrated and also awake.
Maintain your motivation: To avoid excess sleeping find yourself some interesting activity.