The Importance of Sleep
Why Sleep is Crucial for Your Health
Sleep plays a vital role in maintaining good health and well-being throughout your life. During sleep, your body works to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.
Getting enough quality sleep at the right times can protect your mental health, physical health, quality of life, and safety. Sleep deficiency has been linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, and stroke.
"Sleep is the best meditation." – Dalai Lama
How Much Sleep Do You Need?
The amount of sleep you need changes as you age. Here are the recommended hours of sleep per day according to age:
- Newborns: 14–17 hours
- Infants (4–11 months): 12–15 hours
- Toddlers (1–2 years): 11–14 hours
- Preschoolers (3–5 years): 10–13 hours
- School-age children (6–13 years): 9–11 hours
- Teens (14–17 years): 8–10 hours
- Adults (18–64 years): 7–9 hours
- Older adults (65+ years): 7–8 hours
Tips for a Better Night’s Sleep
If you're struggling to get a good night’s rest, here are a few tips to improve your sleep quality:
- Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
- Create a restful environment: Keep your bedroom quiet, dark, and cool.
- Limit exposure to screens: Avoid screens (phones, tablets, TVs) at least 30 minutes before bed.
- Be mindful of what you eat and drink: Avoid large meals, caffeine, and alcohol before bedtime.
- Relax before bed: Engage in relaxing activities such as reading, meditation, or taking a warm bath.
What Happens When You Don't Get Enough Sleep?
Sleep deprivation can affect you in ways you may not even notice. It can impair your memory, make you less alert, and affect your problem-solving skills. Chronic sleep loss increases your risk of serious health issues like heart disease and diabetes.
In the short term, lack of sleep can make it harder to concentrate and stay awake during the day. Over time, ongoing sleep deficiency can affect your overall well-being and quality of life.