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The following article describes the amount of sleep you need depending on your age and the things that affect your sleep, including the consumption of certain foods and stimulants (caffeine and energy drinks), the use electronic devices, alarm clocks, not to mention overwork.
The importance of sleep for health
Sleep is an essential factor for many biological functions in the body. According to statistics from the National Institute of Health and Medical Research 2017, one in three French suffers from sleep disorders.
45% of 25-45 year olds think they sleep too little, while 13% think that sleeping is a waste of time. It should be noted that sleep affects both 
Mental and physical health
weight gain
Lack of sleep causes an increase in appetite due to certain hormone disorders, such as ghrelin and leptin, which increase the body's need for calories to overcome the fatigue caused by the lack of sleep, according to the National Institute of Health and Medical Research. A person can gain a lot of extra weight without realizing it.
Illness and inflammation
Sleeping less than six hours a day increases your risk of infection. Lack of sleep makes the body vulnerable to cold-like infections, due to a failure of the immune system, and lack of sleep can negatively affect the activity of white blood cells believed to protect the body from various pathogens .
Memory
According to one study, lack of sleep is likely to result in a long-term deterioration of cognitive function in adolescents. Therefore, getting enough sleep at night on a daily basis helps to improve one's memory and improve one's ability to concentrate while facilitating one's ability to learn.
| Prepare your room in terms of lighting and temperature so that it is sleep-ready (Island) |
How many hours of sleep are needed?
You have probably already heard that a good sleep requires eight hours a night. However, according to a study by the National Sleep Foundation, which was attended by about 18 experts from different disciplines, this figure does not necessarily apply to everyone because the number of hours of sleep each person needs can be determined according to his age.
These experts used the technique of convenience to reach the following precise conclusions and recommendations about the number of adequate sleep hours.
– A child aged 0 to 3 months: 14 to 17 hours a day.
– A child aged 4 to 11 months: 12 to 15 hours a day.
– Children aged one to two years: from 11 to 14 hours a day.
– Children from three to five years old: ten to 13 hours a day.
– Children from six to 13 years old: nine to eleven hours a day.
Adolescents aged 14 to 17: eight to ten hours a day.
Adults aged 18 to 25: seven to nine hours a day.
Adults aged 26 to 64: seven to nine hours a day.
– People aged 65 and over: seven to eight hours a day.
| Children need more hours of sleep than adults Pixabay. |
To improve the quality
Some tips to help you adopt a healthy lifestyle and enjoy a better quality of sleep, as recommended every day of the week, to do exercise daily and pay attention peculiar to the environment that surrounds you, especially your room in terms of sound, light and temperature, as well as choosing a comfortable sleep mode (Mattresses and Pillow).
Avoid stimulants such as caffeine and energy drinks and avoid using electronic devices, making sure to turn them off before going to bed.
If you have difficulty breathing, if you notice insomnia, feel sleepy during the day, or experience other signs of sleep deprivation, consult your doctor for a clear and specific diagnosis.
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