You can sleep too much and sleeping too much can be just as bad as not getting enough sleep.
Most adults need at least 7 to 9 hours of sleep to function and sleeping more than the recommended amount of sleep could actually decrease your energy and make you feel even more tired through the day.
To get good quality sleep avoid napping during the day and develop a sleep routine and avoid caffeine in the evening before bed.
Exercise through the day and avoid eating heavy meals before bed and reserve bed for sleep so that your body associates the bed with sleep.
Also if needed take some sleeping medications and choose a comfortable bed and avoid screens including your phone, laptop, TV etc an hour or so before bed.
If you don't get enough sleep you become sleep deprived which can cause you to not be alert or be able to respond quick enough to things, have slower reflexes and even can develop other health issues including depression, obesity, stroke, diabetes, high blood pressure, kidney disease and heart disease.
Not getting enough sleep puts you at higher risk of injuries as well.
Sleep deficiency can also cause problems with learning, focusing, and reacting.
Without enough sleep you may have trouble making decisions, solving problems, remembering things, managing your emotions and behavior, and coping with change.
You may take longer to finish tasks, have a slower reaction time, and make more mistakes.
The amount of sleep that is needed by age is 10 to 13 hours of sleep including naps for 3 to 5 years old.
6 to 12 years old needs 9 to 12 hours of sleep, 13 to 18 years old needs 8 to 10 hours of sleep and adults over 18 need 7 to 8 hours of sleep a night.
A sleep deprived person will start to look older than they are and they will have more hanging eyelids, eye bags, redder eyes, swollen eyes, dark circles under the eyes and the sleep deprived person may also have paler looking skin, increased wrinkles, fine lines and even more droopy corners of their mouth.
You age faster if you don't sleep and when you don't sleep or get enough sleep or low quality sleep your cells age faster and leads to you looking and even feeling older.
Stress also makes you age faster because when you're stressed out your brain pumps out cortisol which is a stress hormone which blocks 2 substances that keeps the skin looking vibrant, plump and healthy which are called hyaluronan synthase and collagen.
Not getting enough sleep also leads to higher levels of the hormone called ghrelin which increases your appetite and lower the levels of the hormone called leptin which then leads to feeling less full which sets you up to gain weight.
Lack of sleep can shorten your life and affect your day to day well being and health and make you more prone to illnesses and diseases.
Getting enough sleep is very important to health and to give your body energy and allow the body to repair.
When you don't get enough sleep your body cannot function properly and your brain cannot function as well either and you can become dizzy, confused, have poor reflexes etc.
Sleep deficiency is linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression.
Sleep deficiency is also linked to a higher chance of injury in adults, teens, and children.
The one sleep habit that makes for a longer life is to set a bedtime and wake up time and go to bed and wake up at the same time each day and night.l
You should aim to get between 7 to 8 hours of sleep to stay healthy.
One habit that can contribute to insomnia is going to bed at different times each night.
No keeping a consistent bedtime can lead to insomnia as it disrupts your natural body clock.
Other things that can contribute to insomnia include too much noise or light, poor sleeping environment and daytime napping.
The scientifically best time to sleep is between the hours of 10:00 PM to 11:00 PM which is the golden hours of sleep.
The time that is best for sleep is between 10:00 PM to 11:00 PM which are considered the golden hours of sleep.
The golden hour of sleep is between the hours of 10:00 PM to 11:00 PM.
Going to sleep between the hours of 10:00 PM to 11:00 PM is considered the golden hours of sleep and the sweet spot for most people as it keeps their heart healthy long term.
If your school or work schedule requires you to be up between 5:00 AM and 7:00 a.m., these are the suggested bedtimes to go to sleep to get the most and healthiest amount of sleep.
School-age children should go to bed between 8:00 AM and 9:00 p.m.
Teens should try to go to bed between 9:00 AM and 10:00 p.m.
Adults should try to go to sleep between 10:00 AM and 11:00 p.m.
People who go to bed and sleep during a golden hour between 10pm and 11pm have less risk of cardiovascular disease and stroke than those who go to bed at other times.
Most adults need 7 or more hours of sleep each night.
It's also important to get good-quality sleep on a regular schedule so you feel rested when you wake up.
If you often have trouble sleeping or if you often still feel tired after sleeping talk with your doctor.
School-age children (ages 6-13) need 9-11 hours a day.
Teenagers (ages 14-17) need about 8-10 hours each day.
Most adults need 7 to 9 hours, although some people may need as few as 6 hours or as many as 10 hours of sleep each day.
Older adults (ages 65 and older) need 7-8 hours of sleep each day.
For babies 5 months and older, aim to follow the 80/20 rule.
That means, 80% of the time we try to have naps at home in an “ideal” sleep environment, and 20% of the time we can be flexible with naps outside of the crib or on-the-go.