How much did I sleep last night? How much did I sleep the night before? Tracking our sleep schedule may not be our top priority, but adequate sleep is important to our health in a variety of ways.
We may not realize it, but the amount of sleep we get can affect everything; starting from our weight and metabolism to our brain function and mood.
Once we are aware of the certain amount of sleep we need to do our best, we will be able to determine exactly what time we need to sleep.
How many hours of sleep do we need?
A baby may need 18 hours of sleep per day, while an adult or adult needs only 8 hours of sleep a night.
According to the National Sleep Foundation, a Virginia-based organization in the United States, general sleep guidelines for different ages:
Sleep guidelines
- 3 months from birth: 14 to 16 hours
- 4 to 11 months: 12 to 15 hours
- 1 to 2 years: 11 to 14 hours
- 3 to 5 years: 10 to 13 hours
- 8 to 13 years: 9 to 11 hours
- 14 to 18 years: 8 to 10 hours
- 18 to 64 years: 6 to 9 hours
- 65 years or older: 6 to 8 hours
Everyone’s sleep needs are different, even at the same age. Some people may need at least 9 hours of sleep a night to rest, while others of the same age find that 8 hours of sleep is enough for them.
Why is sleep important?
A good night’s sleep is important for many reasons.
- Regulates hormone secretion which regulates your appetite, metabolism, growth and healing.
- Increases brain function, concentration, focus and productivity.
- Reduces your risk for heart disease and stroke.
- Helps in weight control.
- Maintains the immune system
- Reduces chronic health risks such as diabetes and high blood pressure.
- Improves athletic performance, reaction time and speed.
- May reduce the risk of depression.
Tips for good sleep
Here are some tips to help you get a good night’s sleep:
Within days:
- Practice regularly, but try to schedule your workouts at least a few hours before going to bed. Exercising too close to bedtime can disrupt sleep.
- Increase your exposure to sunlight or bright light during the day. It can help your body maintain the circadian rhythms that affect your sleep-wake cycle.
- Don’t try to take long naps, especially in the afternoon.
- Try to stay awake at the same time every day.
Before bed
- Limit alcohol, caffeine and nicotine in the evening. These substances are likely to disturb your sleep or make it difficult to fall asleep.
- Turn off electronic devices at least 30 minutes before bedtime because the light from these devices can stimulate our brain and make it harder to fall asleep.
- Get comfortable before going to bed, such as taking a hot bath or listening to music.
- Turn off the light just before bedtime to help your brain understand it’s time to go to sleep.
- Turn off the thermostat in your bedroom. According to the National Sleep Foundation, 65 degrees Fahrenheit (16.3 degrees Celsius) is a standard sleep temperature.
In bed
- Avoid looking at screens like TV, your laptop, or phone while you are in bed.
- Read a book to get comfortable while lying in bed for sleep.
- Close your eyes, relax your muscles and focus on endless breathing.
- If you are unable to sleep, get out of bed and move to another room. Go back to bed after finishing a book or listening to music until you’re tired.
Conclusion:
If you aim for 8 to 9 hours of sleep each night, a sleep calculator can help you determine what time you need to go to bed based on the time you wake up.
A good night’s sleep is essential for good health. If you face trouble falling asleep, make sure to consult with your doctor. He/she can help determine if there is an underlying cause.