No doubt you've heard of at least one very successful person who prides himself on being able to get by at least 3 or 4 hours of sleep each night.
This may lead you to wonder if you are able to do the same or how many hours of sleep you need in order to ensure you perform at your best during the day.
In her report, published by the American "Lifehack" website, Lea Borsky offers 3 steps to find out how many hours of sleep you need to maintain your physical and mental well-being.
How many hours of sleep do you need?
Step one: set your goal
Health agencies such as the Centers for Disease Control and Prevention provide basic tables for how many hours of sleep you need, with recommended hours by age:
18 to 64 years old: 7 to 9 hours per night.
Over 65: 7 to 8 hours a night.
These ranges may seem obvious at first glance, but when we try to apply them we may find that they are very general.
For example, let's say you're an adult between the ages of 18-64 and your lifestyle requires you to get out of bed at 6 a.m. every day, which means you should sleep around 9 p.m. and 11 p.m. every night.
The two-hour difference may seem insignificant in theory, but when we use this guideline to create our own sleep schedule you'll actually have plenty of wiggle room to make a personal adjustment.
But how do you know the right bedtime for you?
When you're ready to be strict with your sleep habits, there are some important questions to consider about your sleep schedule.
Among these questions: Do you choose your bedtime according to a previous concept?
Do you decide that based on how many tasks you are likely to complete in those two hours?
Do you take a passive approach and stop doing any tasks until you fall asleep?
Next, ask yourself how well or failing your current routine is.
You should become strict with your sleeping habits (pixels).
Step Two: Narrow Your Needs
The author stated that she understands her sleep needs more than she did in early adulthood, and stressed that the stresses and responsibilities of her current lifestyle require her to enjoy more rest, as well-being is critical to maintaining the daily energy, performance and patience required to give your best in every aspect of your life. aspects of your life.
Step Three: Notice the symptoms of sleep deprivation
Here is some evidence that your current sleep pattern is not in line with your needs:
Cravings for caffeine and foods rich in carbohydrates (bread, cake, cookies, potatoes).
increased appetite;
Mood swings (either for no apparent reason or more than appears rational).
Dizziness or feeling restless upon waking.
Forgetfulness or distraction.
Lack of inspiration or motivation.
Decreased stamina during workouts or routine tasks.
Feeling sleepy during the day.
If you are experiencing any of these symptoms, this is a clear indication that your sleep needs are not being met.
After following the first two steps, you should know the ideal number of hours of sleep for you, maintain a fixed bedtime and adjust it as needed, and keep a sleep diary that can help you identify persistent symptoms on the one hand, and identify improvements on the other.
Conclusion:
It is estimated that sleep-related problems affect 50 to 70 million Americans of all ages and groups. These problems can range from major health disorders, such as sleep apnea and chronic insomnia, to benign symptoms that we tend to accept as just a normal part of getting older. But whatever level of discomfort we feel, it can negatively affect our productivity, mood, happiness, and overall quality of life.