World Sleep Day: How Much Sleep is Enough Sleep?
‘Didn’t get a sound sleep.’ This seems to have become a common complaint among many, especially the youngsters. Stress, improper eating habits, late night mobile binge-watching and a lot of other factors contribute to not sleeping well.
Every year, March 19 is observed as World Sleep Day. The idea is to create more awareness on ‘sleeping well’ and the positive changes it can bring to one’s body.
MudhiMixture curates some of the habits that can result in proper sleep and also explains exactly how much sleep is enough sleep.
This is a standard chart of sleeping pattern age-wise (As per healthline.com):
- Birth to 3 months – 14 to 17 hours of sleep
- 4 to 11 months – 12 to 16 hours
- 1 to 2 years- 11 to 14 hours
- 3 to 5 years – 10 to 13 hours
- 6 to 12 years – 9 to 12 years
- 13 to 18 years – 8 to 10 hours
- 18 to 64 years – 7 to 9 hours
- Above 65 years – 7 to 8 hours
So, what exactly should one do to get proper sleep? Here are some tips from the experts:
1) Exercise Regularly – Exercising regularly not only helps maintain a fit body, but also results in proper sleep. However, make sure to exercise a few hours before bedtime.
2) Limit the consumption of caffeine and alcohol in the hours leading to bedtime.
3) Switch off electronics – Given today’s generation, this might not be an easy thing to do. But, it is rewarding. Turn off all electronic devices at least thirty minutes before sleep. Also, it is an absolute no to use mobile phones and laptops once in bed.
4) If sleep still eludes, opt for reading a book or listening to white noise.
5) Sleeping position is crucial to proper sleep. It is best to avoid sleeping on your stomach.
6) A good mattress can also help in good sleep as it reduces back pain and stiffness.
Lack of sound sleep over an extended period of time can lead to improper functioning of brain cells which can lead to complications. In case one continues to feel sleeplessness, it is better to consult a doctor.