How Many Hours Should We Sleep Each Day?
The National Sleep Foundation in the United States provided sleep duration recommendations in 2015, divided by age groups as follows…
- Newborn – 3 months: should sleep 14-17 hours
- Infants 4 months – 1 year: should sleep 12-15 hours
- Toddlers 1-2 years: should sleep 11-14 hours
- Preschool 3-5 years: should sleep 10-13 hours
- School age 6-13 years: should sleep 9-11 hours
- Teenagers 14-17 years: should sleep 8-10 hours
- Young adults 18-25 years: should sleep 7-9 hours
- Adults 26-64 years: should sleep 7-9 hours
However, despite knowing this, many people still face fragmented sleep or difficulty sleeping, which may be caused by abnormalities in the brain’s sleep regulation system (Circadian Rhythm Sleep Disorder) or underlying conditions such as asthma, acid reflux, depression, allergies, or even shift work. If you are having trouble sleeping, before other health problems arise, here are 9 simple techniques to help you fall asleep more easily to try.
9 Simple Techniques to Help You Fall Asleep More Easily
- Exercise for 30 minutes in the evening, 4-6 hours before bedtime
- Eat bananas because the peel has a sedative effect and contains an amino acid called tryptophan, which converts to serotonin, helping you feel sleepy, relaxed, less anxious, and sleep comfortably
- Avoid heavy and spicy foods before bedtime because the body needs 2-3 hours to digest food
- Avoid drinking coffee, alcohol, or stimulants 4-6 hours before bedtime
- Relax your body and mind by taking a warm bath before bed, listening to soft music, praying, or meditating
- Organize your bedroom and eliminate distractions by turning off lights and electronic devices to create the darkest possible environment, allowing your body to produce melatonin, the sleep hormone naturally secreted at bedtime
- Avoid smoking (active smoker) and exposure to secondhand smoke (passive smoker) because nicotine makes it hard to fall asleep, causes fragmented sleep, frequent awakenings, and nightmares due to its stimulating effect on the nervous system
- Try to set a consistent bedtime, aiming to sleep before 11 PM and wake up before 6 AM, as growth hormone and repair hormones are secreted most between 11 PM and 4 AM. Therefore, deep sleep during this period is essential for body repair
- After waking up every day, expose your skin to morning sunlight to synthesize enough vitamin D. Getting 5-10 minutes of morning sunlight daily helps improve the quality of nighttime sleep. Vitamin D is also a natural antioxidant that helps prevent diseases and keeps you feeling refreshed throughout the day
Because Sleep Is Important for Health
Since sleep accounts for about one-third of life, it is important not only to consider the number of hours or timing of sleep but also the quality of sleep. Good sleep means sleeping soundly without waking up in the middle of the night, waking up feeling refreshed without daytime sleepiness, with the brain and nervous system alert and ready to function, and feeling happy every day upon waking (Sense of Well-being). If you have tried everything but still have sleep problems, it is recommended to consult a specialist in anti-aging medicine at Phyathai 3 Hospital for good advice, diagnosis, and treatment that can help you.
Are you worried about your health or the health of your loved ones? Plan ahead with health insurance. You will receive comprehensive coverage including medical expenses (inpatient hospital care), room charges, medical services, and medication costs. Having health insurance can help manage side effects smoothly and effectively, allowing you to live confidently and comfortably every day.
If you are interested in learning about health insurance planning, the Exclusive Care @ BDMS plan offers free consultation at 02-822-1155 or you can read more at Allianz Ayudhya
