Sleep is important. You don’t need a doctor to tell you that. You know that sleepless nights and little sleep leads to tired mornings and unproductive days.
But how much sleep do you need?
‘More.’ That may be the answer, but you may not know how much sleep you actually need for your health and energy.
How Much Sleep You Need
According to doctors, the amount of sleep you need is personal. It varies person to person and changes throughout our lives. Newborns tend to sleep up to 18 hours a day. Age 1 - 3, 12 - 15 hours are needed, age 3 - 5, 11 - 13 hours, age 6 - 12, 9 - 11 hours and teenagers 9 - 10 hours. Adults (over 17 to elderly ages) generally need 7 - 8 hours.
This can vary based on your body and health, but let’s be clear, even if you think you can survive on 5 hours, you certainly cannot thrive and be as healthy as you should be on so little sleep.
What Happens When You Don’t Sleep Enough?
Sleep deprivation can lead to cognitive dysfunction, such as moodiness, difficulty focusing, compromised memory and even hyperactivity in children. It can lead to various physical health problems as well, including obesity, hypertension, diabetes and heart disease. Sleep deprivation can increase your risk of car accidents and other injuries as well.
When talking about sleep, understanding your sleep stages matters.
Your sleep stages include:
Stage W (Wakefulness)
Stage N1 (NREM 1)
Stage N2 (NREM 2)
Stage N3 (NREM 3)
Stage R (REM)
(NREM = Non REM sleep)
What does all this mean?
Stage N1 is a transitional period moving from wakefulness to sleep. You may be drifting off, you may feel somewhat aware of your surroundings, or you may even have a sudden dream.
Stage N2 is shorter, only about 30 minutes long, when your heart rate and breathing slow.
Stage N3 is Delta sleep or slow wave sleep, which is an essential period for healing and repairs.
Stage R is the famous REM or rapid eye movement sleep lasting 90 - 110 minutes and then cycling every 90 minutes. This is when your brain is the most active and you dream.
Overnight sleep studies can track and record different sleep stages to study 80 different sleep disorders. People with narcolepsy fall into REM sleep right away without going through the other stages. Those with sleep apnea may only go through stages N3 and REM or only N1 and N2.
Understanding your sleep stages can help to identify your sleep problems and achieve healthier sleep.
How To Sleep Better?
Develop a night-time routine. Turn off all electronics a few hours before bed-time. Dim the lights. Engage in calming activities, such as reading, meditation, coloring, or journaling. Stay away from sugary and caffeinated snacks. Make sure you have a good pillow and a comfortable bed.
Try Organifi Gold
Organifi Gold is a nighttime body-soothing herbal tea. It is a turmeric and reishi infused delicious and warming superfood mix made with a dozen superfoods, including turmeric, ginger, black pepper, cinnamon, reishi mushroom and turkey tail. It calms your mind, relaxes your body, helps your sleep, cleanses your cells and aids your response to inflammation. It's best when mixed with hot water or nut milk to enhance your bedtime routine and promote sleep.
Try Organifi Gold to bring you deep sleep and sweet dreams.
What does your bedtime routine look like? How has Organifi Gold changed your sleep and relaxation? Share your experiences with us. We would love to hear your stories.
And remember, we're in this together.
Kat Gál is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. She is a Certified Holistic Health and Life Coach who encourages others to embrace their unique authentic selves, follow their heart and find their own version of freedom in life.