Sleep is one of the basic human needs, apart from eating, drinking, and other physical needs. Sleep is essential for maintaining both physical and mental well-being, in addition to helping the body recover from physical exhaustion.

Sleep needs based on age

Although each person has unique sleep needs, age is usually the determining factor in recommended sleep duration.

• Newborns 0–3 months old need 14–17 hours of sleep a day
• Babies aged 4–12 months need 12–16 hours of sleep, including naps
• Toddlers aged 1-2 years need 11–14 hours of sleep, including naps
• Toddlers (preschool age) 3-5 years old need 10–13 hours of sleep, including naps
• School-age children 6–12 years old need 9–12 hours of sleep
• Teenagers aged 13–18 need 8–10 hours of sleep
• Adults > 18 years old need 7 hours of sleep or more

Read more: Negative Impact Of Sleeping After Eating

Benefits of getting enough sleep

Getting enough sleep can provide a variety of health benefits, including:

Optimal physical recovery

Sleep is essential for muscle regeneration, which is the process by which the body repairs damaged muscle fibers from physical activity and exercise.

Additionally, when you sleep, your immune system becomes more active. Lymphocytes and other immune cells fight against illnesses and infections. For this reason, those who have irregular sleep patterns or stay up late are more likely to become ill or get an infection.

Help to maximize child growth

Getting enough sleep is essential for children's development and growth. Children's bodies release growth hormones while they sleep, which aid in their physical development.

Sleep is essential not only for physical development but also for brain development. Sleep supports the maintenance of neural pathways, or the connections between brain cells, which are essential for learning and the growth of cognitive abilities.

Read more: Fast Sleep Tips With Military Methods

Improves mood

Getting enough sleep contributes to a stronger ability to handle daily stress. The hormones released by the body during sleep are crucial for processing emotional experiences and regulating mood, enabling you to face challenges more effectively when you wake up.

Persistent lack of sleep has also been linked to an increased risk of mental health issues like depression and anxiety, according to certain studies. For this reason, keeping a regular sleep schedule is crucial to prevention.

Help to manage blood sugar levels

Lack of sleep can result in insulin resistance, a condition in which the body's cells are unable to react to the hormone insulin, which controls blood sugar levels. Studies indicate that a daily sleep duration of fewer than seven hours may elevate the risk of developing type 2 diabetes.

Help to maintain a healthy weight

A higher risk of obesity has been associated with persistent sleep deprivation. People who do not get enough sleep typically eat more calories from snacks that are heavy in fat and simple carbohydrates.

The hormones ghrelin and leptin, which are involved in controlling appetite, are balanced when people get enough sleep. The stomach produces the hormone ghrelin, which increases appetite, while the fat tissue produces leptin, which tells the brain to reduce appetite.

Chronic insomnia can have an impact on one's health and wellbeing. If you snore every time you sleep, have trouble keeping a regular and healthy sleep schedule, or have trouble falling asleep or staying asleep multiple times a week, you should speak with your doctor.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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