Getting a full and good amount of sleep is as important to humans because healthy sleep equals healthy life.
It helps reduce the amount of food people eat, improves their exercise performance, and makes people healthier.
Bad and inadequate sleep has negative effects on hormones, exercise performance, mind functions, and causes weight gain
It increases the risk of disease both in adults and children.
The number of hours a person sleeps depends on several factors, the most important of which is age, and the number of hours of sleep also varies from person to person.
How many hours should you have to get a healthy sleep according to age?
Newborns sleep for 14 to 17 hours a day.
- 12 months:
The recommended number of hours of sleep for children in this age group is 10 hours during the night, and four hours in the form of a nap during the day.
- Two years:
Two-year-olds sleep between 11 and 12 hours a day and sleep from one to two hours during the day as naps.
- 3-5 years:
Children sleep within this age of 10-13 hours.
- 6-13 years old:
Children in this age group sleep from 9-11 hours.
- 14-17 years old:
Adolescents in this age group sleep from 8 to 10 hours.
Adults usually sleep 7-9 hours a day.
Factors affecting the number of normal hours of sleep:
There are several factors that may affect the normal hours of sleep that an individual sleeps in terms of increasing or reducing their quantity
Changes in a woman’s body during pregnancy can increase a woman’s need for sleep.
As we mentioned earlier, age affects sleep. The older a person changes his or her sleep pattern, and older people become lighter and extend shorter than younger people.
But we should note that adults need the same amount of hours of sleep as younger people, but because of the old age, the things we mentioned happen.
Having a precedent for not being able to sleep:
If a person is deprived of sleep for a while for some reason, they need to sleep more.
If a person’s sleep is usually intermittent, he or she does not get high quality sleep, quality is as important as the amount of sleep.
The problem of not getting healthy sleep
Lack of sleep is a common problem in modern society It affects many people at some point in their lives.
This condition occurs when a person gets less sleep than is necessary to feel alert and energized.
The effect of lack of sleep varies between people, as the elderly are more resistant to the effects of lack of sleep, while children and young people are more at risk.
Although sleep interruption or lack of sleep is not chronic and only causes discomfort to the person.
However, persistent lack of sleep can lead to excessive daytime sleepiness, emotional difficulties, poor functioning, obesity, and decreased cognition.
Lack of sleep can be a symptom of an undiagnosed sleep disorder or other medical problem.
Reasons for not sleeping
There are many causes of insomnia that may be due to an individual’s sleeping habits, lifestyle, work schedule, or medical issues.
Some of the causes are simple and can improve with self-care, while others may require medical attention.
The reasons of not sleep well may include the following:
1-Excessive stimulation of the body before bed, such as watching TV, playing video games, or exercising.
2- Consuming a lot of caffeine.
3- the noise.
4- Uncomfortable bedrooms.
5- Sleeping too much during the day.
6- No exposure to sunlight.
7- Frequent urination.
8-physical pain; stress. Psychological conditions, such as anxiety or depression.
10-Health problems, such as asthma.
11- Taking certain medications that are used to treat various diseases, such as epilepsy or attention deficit hyperactivity disorder.
12-Aging, People over 65 years of age face sleep deprivation due to aging and age-related health complications.
Sleeplessness may occur in infants, It is normal for newborns to wake up several times throughout the night.
However, most babies will start sleeping through the night after 6 months of age.
But if the infant is older and shows signs of not sleeping, This may be a sign of some health problems, including digestive problems. It may be due to his feeling of hunger only.
Symptoms of not having a healthy sleep
Lack of sleep may cause some symptoms. The main symptoms of persistent lack of sleep include excessive daytime sleepiness.
Other symptoms of lack of sleep include the following:
- extreme tiredness, agitation, depressed mood .
- Difficulty learning new concepts.
- Forgetting, Loss of ability to focus, Loss of enthusiasm.
- Increased appetite for food, especially carbohydrates.
- decrease sexual desire.
1-The effect of lack of sleep in the short term:
Not sleeping enough for any reason greatly affects the health and performance of the person.
There are many causes of lack of sleep that must be avoided or addressed so as not to affect the individual’s daily activities .
Sleep deprivation leads to a significant decrease in a person’s performance and attention. Decrease in the number of hours of sleep during the night by an hour and a half per night can reduce daytime attention by up to 32%.
Impairment of perception and memory:
it reduces the feeling of alertness, increases the feeling of excessive sleepiness during the day, and weakens the memory and weakens the person’s cognition.
Decreased quality of life:
The person may not be able to participate in some activities that require constant attention or concentration, such as going to the movies, watching the children in a school play, or watching a favorite TV show.
Excessive sleepiness contributes to an increased risk of occupational injuries. Car accidents: Lack of sleep may increase traffic accidents due to the effect of drowsiness on a person’s driving.
2-Long-term effect of lack of sleep:
In the long term, the clinical effects of untreated sleep disorders are already significant, and are associated with many serious medical illnesses, such as:
- heart attacks; heart failure brain attack.
- obesity; Psychological problems, including depression and other mood disorders, attention-deficit/hyperactivity disorder.
- Delayed fetus growth.
- Delayed growth of the child.
- Injuries due to accidents.
- Mental disorders.
Sleep disturbances can have a major impact on life, and although millions of people live with sleep disturbances, these people experience frustrating nights, difficult days, and weakness throughout the day.
Some of the more common sleep disorders include:
Insomnia is the most common sleep disorder, and chronically affects about 10% of adults, and 25% of adults in general.
Condition that makes an individual unable to get enough sleep to feel rest, causes yawning throughout the day.
insomnia can be either
- Acute, i.e. short-term,
- chronic, i.e. long-term, and chronic insomnia can be diagnosed if the problem occurs for at least three nights a week, and for at least three months.
An effective treatment for many types insomnia of is:
Cognitive behavioral therapy for insomnia, and limited use of sleeping pills.
2-Snoring and sleep apnea:
Snoring occurs because the throat closes during sleep.
If the throat closes badly enough to interrupt breathing for a few seconds, it leads to a more serious condition known as sleep apnea.
It is a serious chronic medical condition, the affected person may stop breathing for ten seconds or more during sleep several times per hour.
this causes the oxygen levels in the blood to drop, and when the body senses this, it brings the person out of deep sleep.
Restless Legs Syndrome:
Restless legs syndrome is a neurological movement disorder, characterized by an uncomfortable sensation and feeling in the legs, associated with the need to move.
These sensations may include:
Burning feeling in the feet.
These symptoms usually appear when a person rests, sleeps, or tries to fall asleep, which may make it difficult to fall asleep, or lead to awakening from deep sleep.
This condition also has many possible causes. , including iron deficiency, pregnancy and obesity. The end result often boils down to getting too little rest.
Tips to get healthy sleep
Some of the healthy habits that are related to sleep have a great ability to make a big difference in the quality of life of the person who follows them. Here are some of the things that one should take a habit and apply them constantly to improve the health of his sleep:
- Avoid daytime naps:
especially if the person suffers from sleep problems or insomnia.
- Exercising daily:
which can be done at times during the day provided that its time does not interfere with bedtime, and although fast-paced sports are better than others.
The presence of sports activity, regardless of its nature, is better than its absence altogether.
- Adjust the bedroom:
It should be free from bright lights, loud sounds, and avoid overheating it, a temperature between 16-20 ° C is ideal for sleeping, and the use of white noise machines, and humidifiers may help sleep as well.
- Changing the mattress and pillows:
The shelf life of the mattress ranges between 9-10 years, so it must be changed from time to time to ensure a comfortable sleep, and that the pillows are free of allergens is very important.
- Sleep scheduling:
Regular bedtime and wake-up times, even on weekends, helps regulate the body clock, and may help maintain sleep during the night.
Avoid intermittent sleep, and exposure to sunlight in the morning, and avoiding bright light in the evening maintains the regularity of the clock the interior of the body as well.