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Meet the ideal sleep time for health

Getting enough sleep has many benefits for the body. Including supporting heart health, maintaining ideal body weight, reducing the risk of stress, while making your mood better. The body begins to feel sleepy when the hormone melatonin rises. This hormone produced by the pineal gland functions to regulate the body's natural sleep cycles and hours. But sometimes, some people don't pay too much attention to bedtime, then choose to do other activities even though bedtime is in sight. In fact, not meeting enough sleep will be detrimental to health.

Sleep as needed

Some of the effects of sleep deprivation include poor emotional disturbances, a higher risk of suffering from heart disease, high blood pressure, decreased memory, diabetes, obesity, and decreased sexual desire. Sleep needs vary depending on age. As you get older, your sleep needs will decrease. The average sleep time for adults is around 7-9 hours per day. And at the age of 65 years and over, sleep time will be reduced to only 7-8 hours per day. In infants and children the need for sleep also varies. In infants 0-3 months, the need for sleep reaches almost half a day more than 14-17 hours. Then, hours of sleep will decrease with age:
  • Ages 4- 11 months: 12-15 hours per day
  • Ages 1-2 years: 11-14 hours per day
  • Age 3-5 years: 10-13 hours per day
  • Ages 6-13 years: 9-11 hours per day
  • Ages 14-17 years: 8 -10 hours per day.

Various Sleep Disorders

Many things affect one's sleep time. In women, the need to get good sleep tends to be easily overlooked because of a variety of disorders, including disorders related to hormonal changes. For example, during menstruation, being pregnant or approaching menopause, women are more likely to experience problems disrupting sleep. Other problems that can interfere with a woman's sleep time, related to household problems, depression, back pain, inflammation of the joints (arthritis), or pain in the bones and muscles (fibromyalgia). In men, sleep deprivation is generally caused by work problems that cause stress to arise. But it could also be due to other problems, such as financial, household, to medical problems such as heart disease, sleep disorders, substance abuse or certain drugs and depression.

Tips for Adjusting Sleep Patterns

To fulfill your ideal sleep time, the best way to start is to change your lifestyle. The following tips can you do to regulate sleep patterns:
  • Make a sleep schedule based on ideal sleep time. Then apply these hours of sleep consistently every day.
  • Exercise regularly and regularly. Try to finish exercising at the latest 3 hours before bedtime.
  • Create a comfortable and quiet room condition with sufficient temperature and lighting.
  • Don't eat or drink just before going to bed.
  • Avoid consumption of alcohol and caffeine before bed.
  • Turn off gadgets and other electronics before going to sleep.
Fill in bedtime to maintain the quality of your body's health, do some of the tips above to help. However, be aware of some sleep disorders and immediately consult a doctor to get the right treatment. For example, tingling feet, difficulty breathing while sleeping, have a snoring disorder, or suffer from prolonged insomnia.

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