As days pass by, we become aware that we are not getting any younger. And if you haven't noticed it yet, just you wait, for your body will surely be telling you what you need to do.
As we age, our needs change. Well, aside from the basics, do you know that the amount of sleep time should change to as we become older? Yes, we have been told that we need 8 hours of sleep each night, however, we must now come to realize that sleeping time is personal.
To help you know how much should you sleep, the National Institute of Sleep, came out with this guideline:
Newborns (0-3 months): Anywhere between 14 and 17 hours each night.
Infants (4-11 months): 12 to 15 hours.
Toddlers (1-2 years): 11 to 14 hours.
Preschool (3-5 years): 10 to 13 hours each night.
Adolescent (6-12 years): About 9 to 11 hours every night.
Teen (13-17 years): 8 to 10 hours—but it’s important for teens not to skimp on sleep during the week and binge on weekends.
Young adults (18-25 years): 7 to 9 hours each night should be enough.
Adults (26-64 years): Still 7 to 9 hours.
Seniors (65+): Older adults only need about 7 to 8 hours of sleep each night.
If you are not getting enough sleep based on this guideline, you may experience the following:
You feel sluggish or fatigued in the morning.
You have headaches when you wake up.
You gain weight.
You are less productive at work.
You feel too tired to do exercise.
You downed cup after cup of coffee just to stay awake.
Everybody wants quality sleep. The best thing to achieve is to stick to a strict sleep schedule. Do not forget to exercise in the morning everyday when you wake up. Aside from these, do not consume caffeine after 3 in the afternoon. It will also help to take a hot shower and to turn off all electronic devices at least 1 hour before you sleep.