Sleep recommendations, which provide research-backed recommendations for the optimal amount of sleep for optimal health, can serve as a starting point for figuring out how much sleep you need throughout your lifetime. The Centers for Disease Control and Prevention (CDC)Trusted Source and the American Academy of Pediatrics provide the following general guidelines for various age groups:
Age-specific sleep recommendations
14 to 17 hours from birth to 3 months; 12 to 16 hours from 4 to 11 months; 11 to 14 hours from 1 to 2 years; 10 to 13 hours from 3 to 5 years; 9 to 12 years; 8 to 10 hours from 13 to 18 years; 7 to 9 hours from 18 to 64 years; and 7 to 8 hours from 65 years and older
People of the same age can nevertheless have different sleep needs; what matters is how you feel after getting different amounts of sleep. Here are some questions to think about when assessing your sleep needs:
Is seven hours of sleep enough to make me feel rested, or do I need at least eight or nine?
Do I feel sleepy during the day?
Does my energy level during the day depend on caffeine?
Has my partner noticed that I’m having trouble sleeping or that I’m tossing and turning during the night?
What occurs when you don’t get adequate rest?
Your body’s restorative processes and systems may be impacted by little sleep.
Lack of sleep may be caused by physical or mental health issues. This may consist of:
Chronic pain, obstructive sleep apnea, anxiety, and sadness
Inadequate sleep can exacerbate these issues and contribute to a vicious cycle of insomnia.
Usually, a bad night’s sleep won’t have a major negative effect on your health. However, persistent sleep deprivation has been connected by specialists to major health issues, such as an increased risk of chronic illnesses and early mortality.
Lack of sleep can affect one’s physical, mental, and emotional well-being in the short and long term.
Effects on emotional and mental health
Your mood may suffer if you don’t get enough sleep.
Sleep deprivation can result in:
feeling grumpy and agitated
sudden shifts in mood
inability to control one’s emotions
inability to handle stress, comprehension, and communication issuesReliable Source with others
Additionally, according to ResearchTrusted Source, lack of sleep may exacerbate mental health conditions like anxiety, sadness, paranoia, and hallucinations.
Lack of sleep has also been connected to symptoms of a number of mental health issues, such as:
Attention deficit hyperactivity disorder (ADHD), anxiety disorders, and depression
Physical effects
A restless night’s sleep can have the following bodily effects:
fatigue and headache
black rings beneath the eyes
pale complexion
Chronic sleep deprivation can have a more detrimental effect on your health, resulting in:
diminished immunity, which may make it more difficult for your body to fend against illnesses
elevated cortisol, which may be a factor in hypertension and other health issues
heightened appetite and desires for carbohydrates and sugar
Weight fluctuations Skin alterations, such as fine lines, wrinkles, and a decrease in skin suppleness Prolonged inflammation
Effects on cognition
Your brain cannot function as well when you don’t get enough sleep, and you may experience difficulties focusing and remembering things.
According to research, sleep deprivation impairs the frontal lobe of the brain’s ability to do the following tasks:
Awareness, awareness, judgment, memory responses, and decision-making
These consequences can play a part in:
declining performance at work or school changes in judgment and impulse control accidents