Discover everything your body gains when you fulfil the hours of sleep experts recommend.
Sleeping is something everyone has to do. It's a necessity. Although, it could be more pleasant to think that a third of your life is spent doing something that appears to be nothing. But the truth is that it's a fundamental moment for our well-being.
Experts in the field recommend getting a minimum number of hours of sleep daily, which should be guaranteed so that the body can benefit from various advantages.
Recommended Sleep Hours
The recommended sleep time is not a one-size-fits-all solution. Different people have different needs. Each human being has unique characteristics. Therefore, their characteristics must be considered when finding the ideal time for the body to rest.
Fonte: Freepik
Sleep Needs by Age
The restorative sleep that the body needs requires different amounts of time depending on age, health, weight and gender, among other variables. The US Centre for Disease Control and Prevention (CDC) has identified the number of hours healthy individuals should sleep daily, based on age. Here are the recommendations:
- 0 to 3 months: 14 to 17 hours;
- 4 to 12 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 hours;
- 13 to 18 years: 8 to 10 hours;
- 18 to 60 years: 7 hours;
- 61 to 64 years: 7 to 9 hours;
- 65 years and over: 7 to 8 hours.
Importance of restful Sleep
People tend to underestimate the act of sleeping, failing to get the recommended amount of hours of rest, which has negative consequences.
Getting a good night's sleep is much more important than people realise, as it is a fundamental aspect of our health. Ensuring the necessary hours of sleep has a positive influence on our body.
Getting the recommended amount of sleep for your age group ensures a level of well-being that can only be achieved through restful sleep. Meeting or not meeting sleep requirements has positive or negative effects on our bodies. These effects are reflected in weight, metabolism, brain function and mood.
Bearing in mind that there are negative effects on those who don't fulfil the recommended hours of sleep, it's understandable that sleep deprivation (insomnia) has substantial negative effects. Living like this, without the necessary rest, means that the body has to deal with a devastating impact.
This leads to the body being unable to restore its systems and functions. Consequently, this reality conditions its efficiency. There are also consequences for those who suffer from certain pathologies, namely depression, anxiety, obstructive sleep apnea, and chronic pain, as the symptoms associated with these pathologies tend to worsen.
Experts who conduct studies and experiments focused on the effects of sleep have found that there is an increased risk of developing chronic diseases and even dying prematurely when there is poor sleep hygiene and when the recommended hours of sleep are not met.
Studies show that sleep deprivation can have physical, emotional and cognitive impacts on individuals. These can occur in the short and long term.
Fonte: Freepik
The benefits of restful sleep
Getting a good night's sleep, for the recommended number of hours and in the right conditions for a peaceful rest, offers numerous benefits, namely:
Regulating the release of hormones that control appetite, metabolism, and growth;
Improving brain function, concentration and productivity;
Reducing the risk of heart disease and stroke;
Managing weight;
Maintaining a healthy immune system function;
Lowering the risk of chronic diseases such as diabetes and hypertension;
Enhancing athletic performance, reaction time and speed;
Reducing the risk of depression;
- Improving libido and sexual function.
Tips for restful sleep
To ensure peaceful rest and wake up refreshed, you should adopt some of the following behaviours:
Regulate your internal body clock;
Establish routines, such as always waking up and going to bed at the same time;
Do not take naps longer than 45 minutes;
Spend some time outdoors with sunlight exposure;
Engage in physical exercise during the day;
Avoid consuming stimulating products (caffeine, alcohol or tobacco) before bedtime;
Avoid eating large meals or spicy food before going to bed;
Develop relaxing habits before bed;
Create a comfortable and pleasant environment in the bedroom, ensuring an appropriate temperature;
Avoid unnecessary sources of light and noise in the bedroom;
Refrain from using electronic devices in the bedroom, such as TV, computer, tablet, or phone;
Limit time spent in bed to sleeping hours only;
- Use comfortable bedding appropriate for the season.
At Seeds Concept, you will find everything you need to ensure a good night's sleep. We have many products made from organic cotton that help ensure a restful sleep. Our bedsheets provide a gentle and soft touch that pampers your body. In addition to sheets, we offer a range of distinctive products including quilts, bedspreads, blankets, and other items to promote maximum comfort in your home. We feature many collections that offer diverse experiences, including Satin; Linen; Fluff; Wrinkle; Floral Jacquard; Watermarble; Waves; Super Soft.
