You Need To Sleep More

Rest is very important, but there are certain amount of hours you need to sleep to be productive.

Photo by Kinga Howard on Unsplash

People don't sleep enough, to put it simply. Most people get less than 7 hours of sleep, and for most people that is not giving you a productive day without caffeine, and caffeine will not solve all your problems but fixing your sleep patterns will.

Optimal sleep is to get the most productive and well rested day without over sleeping or under sleeping.

Of course a toddler is going to sleep more than an adult, here are the guideline of sleep:

1. Newborns (0–3 months): 14–17 hours
2. Infants (4–11 months): 12–15 hours
3. Toddlers (1–2 years): 11–14 hours
4. Preschoolers (3–5 years): 10–13 hours
5. School-aged children (6–13 years): 9–11 hours
6. Teenagers (14–17 years): 8–10 hours
7. Young adults (18–25 years): 7–9 hours
8. Adults (26–64 years): 7–9 hours
9. Older adults (65+ years): 7–8 hours

It’s important to note that these are general guidelines, and the exact amount of sleep an individual needs can vary based on factors such as their genetics, lifestyle, and overall health.

Some of the things that affect are age, which I already listed above, genetics and lifestyle like exercise, diet, stress, etc.

Genetics:

1. Sleep duration: Some people are genetically predisposed to require more or less sleep than others.
2. Circadian rhythm
3. Sleep disorders: Some sleep disorders, such as narcolepsy and sleep apnea, have been linked to specific genetic markers. If you have a family history of these disorders, you may be more likely to develop them yourself.
4. Sleep quality: Genetics can also affect the quality of your sleep.

Lifestyle factors (e.g., exercise, diet, stress):

1. Exercise: Regular exercise has been shown to improve sleep quality and reduce the amount of time it takes to fall asleep. Exercise also helps to regulate the body’s circadian rhythm, which can improve sleep-wake cycles. However, exercising too close to bedtime can actually disrupt sleep, so it’s important to finish your workout at least a few hours before bedtime.
2. Diet: What you eat can also affect your sleep. Consuming caffeine or alcohol close to bedtime can make it harder to fall asleep or stay asleep throughout the night. On the other hand, consuming foods rich in tryptophan, such as turkey, chicken, or milk, can help promote sleep.
3. Stress: Stress and anxiety can interfere with sleep by making it harder to fall asleep or causing you to wake up during the night. Engaging in stress-reducing activities such as yoga or meditation can help improve sleep quality by reducing stress and promoting relaxation.

Consequences

Not getting enough sleep can have a variety of consequences, both short-term and long-term. Here are some of the most common consequences of sleep deprivation:

1. Poor cognitive function: Lack of sleep can affect your ability to think, reason, and concentrate. It can also make it harder to remember things or learn new information.
2. Mood disturbances: Sleep deprivation can cause irritability, mood swings, and decreased motivation. It can also increase feelings of anxiety and depression.
3. Increased risk of accidents: Sleep deprivation can impair your judgment and reaction time, making it more likely for you to have accidents while driving or operating machinery.
4. Weakened immune system: Lack of sleep can weaken your immune system, making you more susceptible to illness and infection.
5. Weight gain: Sleep deprivation can disrupt the hormones that regulate appetite, making you more likely to overeat and gain weight.
6. Chronic health conditions: Long-term sleep deprivation has been linked to an increased risk of chronic health conditions such as diabetes, high blood pressure, and heart disease.

Tips for optimizing sleep hours

• Establish a consistent sleep schedule
• Create a sleep-conducive environment try to not sit in your room alot, because your brain thinks the bed is to sit in.
• Avoid stimulants and electronics before bedtime or you could put your devices on the night mode that remove blue lights.

People don’t sleep enough, to put it simply. Most people get less than 7 hours of sleep, and for most people that is not giving you a productive day without caffeine, and caffeine will not solve all your problems but fixing your sleep patterns will.

This article was written with the help of ai