Meet Ideal Sleep Time For Health

Fulfilling enough sleep time has many benefits for the body. Including supporting heart health, maintaining ideal body weight, lowering the risk of stress, while making your mood better.

Some people do not really pay attention to bedtime, then choose to do other activities even though bedtime is in sight. In fact, not meeting enough sleep time will harm health.

Sleeping Suited Needs

Some of the effects of sleep deprivation include poor emotional disorders, higher risk of heart disease, high blood pressure, decreased memory, diabetes, obesity, and decreased sexual arousal.

The need for sleep time varies with age. Growing age, the need for sleep will decrease. Average adult sleep time is about 7-9 hours per day. And at the age of 65 years and over, bedtime will be reduced to only 7-8 hours per day.

In infants and children the needs of sleep time also vary. In infants 0-3 months, sleep needs almost reached half a day more ie 14-17 hours. Then, hours of sleep will decrease with age:

Age 4-11 months: 12 - 15 hours per day
Age 1 - 2 years: 11 - 14 hours per day
Age 3-5 years: 10 - 13 hours per day
Age 6 - 13 years: 9 - 11 hours per day
Age 14-17 years: 8-10 hours per day.

Various Sleep Time Disorders

Many things affect a person's sleep time. In women, the need to get a good sleep time tends to be easily overlooked due to a variety of disorders, including hormonal disturbances associated disorders. For example, at the time of menstruation, being pregnant or before menopause, women tend to have trouble sleeping disorders.

Other problems that can interfere with a woman's sleep time, related to household problems, depression, lumbago, inflammation of the joints (arthritis), or pain in bone and muscle (fibromyalgia).

In men, generally less sleep time is caused due to work problems that cause stress to appear. But it could also be due to other problems, such as finances, households, to medical problems such as heart disease, sleep disorders, substance abuse or certain drugs and depression.

Tips on Setting Sleep Patterns

To meet the ideal sleep time, the best way to start is to change the lifestyle that is lived. Here are tips you can do to adjust sleep patterns:

Make sleeping schedules based on ideal sleep time. Then apply this bedtime every day consistently.

Exercise regularly and regularly. Try to finish at least 3 hours before bedtime.

Create comfortable and quiet room conditions with sufficient temperature and lighting.
Do not eat or drink just before bedtime.
Avoid alcohol consumption and caffeine before bed.
Turn off gadgets and other electronics before bed.

Fulfill your sleep time to maintain the quality of your body health, do some tips above to help. However, be aware of some sleep disorders and consult a doctor immediately to get the right treatment. For example, tingling feet, difficulty breathing during sleep, have a snoring disorder, or suffer from prolonged insomnia.