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Title : That's how much sleep you need according to their age
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That's how much sleep you need according to their age

A good night's sleep is essential for good health and allows the brain to eliminate toxins. And while lack of sleep is harmful, excessive sleep can also adversely affect health.

How long you should sleep?

Although adults need to have about 8 hours of sleep per night, this is not suitable for all ages. For example, children under 18 need more sleep.

The following chart shows the most recent recommendations of the National Sleep Foundation. Are based on numerous studies by experts in physiology, sleep and anatomy and neurology, pediatrics, gynecology and gerontology:

Although it is one hour or more hours of sleep time when it is not serious, making this a habit can lead to serious health problems. These are the 7 reasons why you should pay attention to your sleep habits

1. BACK PAIN

Back pain can be very debilitating, leaving in bed and make it unable to move or get up. excessive sleep can make you more prone to back pain since it weakens the back muscles. So, instead of staying in bed, do some low intensity exercises to strengthen the muscles of the back.

2. OBESITY

Staying too long in bed can mix up your metabolism, so instead of using the energy it will store. A recent study in which two groups of participants were similar exercise and diet regimens, the group of participants who slept for ten hours a night were more likely to become obese 6 years later than those who slept eight hours.

3. Depression

impacts depression sleep in two forms, manifested by oversleeping or insomnia. About 15% of people suffering from depression are sleeping excessively. In addition, oversleeping can have a negative impact on mental health and hinder recovery.

4. HEADACHES

excess chronic sleep often causes headaches. This also harms certain neurotransmitters, such as serotonin. As a result, the person may suffer from poor quality sleep at night, and headaches during the day.

5. DIABETES

Having too much or too little sleep can reduce the body's ability to process glucose, and this can lead to type 2 diabetes or insulin resistance with time. A study analyzing the daily habits of 276 people for six years found that those who slept less or more than the recommended were more likely to develop impaired glucose tolerance and diabetes compared with those who had normal sleep habits.

6. HEART DISEASE

Our heart needs both rest and exercise in order to be fit and function properly. However, too much of either can be dangerous. According to the Study Nurses Health, which examined the sleep habits of 72,000 women, women who slept about 11 hours a night were more likely to suffer from coronary heart disease compared with those who had eight hours of sleep night.

7. DEATH

Although this phenomenon is not fully examined, people who have nine or more hours of sleep at night are more likely to die as a result of a medical condition compared to those who sleep eight hours.

How to overcome oversleeping

1. Make a sleep schedule: make a strict schedule that is compatible with your lifestyle. Disconnect all devices from one hour before going to sleep, meditate or practice yoga, and plan time-sensitive activities, so you could easily get out of bed in the morning.

2. Shower: Take a cold shower every time you feel sleepy. Even if you want to increase the heat, this will make you sleep.

3. Exercise: Exercise right after waking up will clear your mind, increase energy levels, and make your list for the day

4. Drink water: Drink a glass warm water after waking to stay hydrated during the day. Increasingly you feel sleepy drink up to increase your energy levels!

5. Maintain your motivation: Find an interesting activity and stick to it. This way you stay motivated and avoid sleep as an escape from your life.

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