Sleep

Are you getting enough sleep?

Sleep is definitely a factor which can help you achieve glowing skin. If you don’t get enough sleep, there is a chance where it may affect cortisol levels. If you have too much or too little of cortisol in your body, detrimental effects to your skin can result.

According to the National Sleep Foundation in the US, here are the sleep duration recommendations:

Newborns (0-3 months)

14-17 hours of sleep/day is recommended but some newborns may also be fine with 11-13 hours of sleep per day. On the other hand, some newborns need 18-19 hours of sleep per day. The saying that no two babies are alike is true. Try not to sleep less than 11 hours or more than 19 hours per day.

Infants (4-11 months):

12-15 hours of sleep is recommended; however, some infants may thrive on 10-11 hours of sleep per day. Some infants may need up to 16-18 hours to function optimally. Try not to sleep for less 10 hours per day or more than 18 hours per day.

Toddlers (1-2 years old):

11-14 hours of sleep per day is recommended. Some toddlers may be fine on 9-10 hours of sleep whereas other toddlers are safer with 15-16 hours of sleep. It is not recommended for toddlers to have less than 9 hours of sleep or more than 16 hours of sleep per day.

Preschoolers (3-5 years old):

10-13 hours of sleep per day is recommended. It may be appropriate to allow preschoolers to sleep for 8-9 hours but other preschoolers may need up to 14 hours of sleep. It is not recommended for preschoolers to have less than 8 hours of sleep or more than 14 hours of sleep per day.

School aged children (6-13 years old):

9-11 hours of sleep per day is recommended. It may be appropriate for some school aged children to sleep for 7-8 hours per day whereas other school aged children may need up to 12 hours of sleep. It is not recommended for school aged children to have less than 7 hours of sleep or more than 12 hours of sleep per day.

Teenagers (14-17 years old):

8-10 hours of sleep per day is recommended. It may be appropriate to recommend 7 hours of sleep but it is not recommended to sleep for less than 7 hours per day. Some teenagers may need 11 hours of sleep per day but it is not recommended to sleep for more than 11 hours per day.

Young adults (18-25 years old):

7-9 hours of sleep per day is recommended. Some individuals can function optimally on 6 hours of sleep but some may need anywhere between 10-11 hours of sleep before they can function optimally. It is not recommended to get less than 6 hours of sleep per day or to get more than 11 hours of sleep per day.

Adults (26-64 years old):

7-9 hours of sleep per day is recommended. Some individuals may need only 6 hours of sleep to function optimally whereas others may need 10 hours of sleep. It is not recommended to get less than 6 hours of sleep per day or more than 10 hours of sleep per day.

Older Adults (>65 years old):

7-8 hours of sleep per day is recommended. Some individuals may need only 5-6 hours of sleep whereas others need 9 hours of sleep per day. It is not recommended to have less than 5 hours of sleep per day or more than 9 hours of sleep per day.

Do you have trouble getting good quality sleep?

Here are some tips to improve sleep quality:

  1. Go to bed and waking up around the same time each and everyday helps to build your body’s internal clock.
  2. Look at your alcohol consumption. Alcohol may be able to help someone sleep faster but the quality is compromised.
  3. Are you sensitive to caffeine?
  4. Are you having fluids too close to bed which may affect your sleep quality as you will have to get up several times a night to relieve yourself?
  5. Monitor your screen time before bed as the light from the screen may affect your body’s internal clock. Your body may see the light from the screen as time to wake up and not go to bed.
  6. Are you exercising regularly? Regular exercise helps with improved sleep quality.
  7. Is your room dark enough and/or quiet enough?

 

I believe this video summarizes the benefits of good sleep quite well. Take a peek.

 

Food For Thought: Don’t skimp on sleep. Make sure you get enough hours of sleep per day not just for glowing health but for your overall health.

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