much sleep

Here’s How Much Sleep You Need According To Your Age

Nothing beats a good night’s sleep–it’s a proven fact!

A proper sleeping habit is required to build a balanced lifestyle routine and to be emotionally and physically sound. Many health problems, particularly brain-related ones, can emerge when the sleeping process is interrupted or impaired.

This article will teach you everything you need to know about the value of sleep and how to get enough of it every night.

Sleep Duration

The average adult requires 8 hours of sleep per night; however, this may not apply to all age groups. Individuals under the age of 18 should sleep more, while those beyond the age of 65 should sleep less.

Simply put, your age influences how much sleep you truly require each night- and here’s how you can find out!

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We can base our sleeping hours on our age, according to a chart published by The National Sleep Foundation. Many studies and research support this chart, and it is used by physiologists, sleep experts, anatomists, neurologists, paediatricians, gynaecologists, and gerontologists.

Oversleeping can occur in everyone due to exhaustion, night shifts, and, well, life.

Oversleeping, on the other hand, should be avoided on a regular basis because it can lead to health problems. To help you get acquainted, below are the top seven issues that can arise if you sleep excessively:

Back pain

Back discomfort can be caused by a variety of circumstances, one of which is a lack of sleep. The intensity and suffering it causes are frequently unbearable to live with, lowering a person’s quality of life.

If you oversleep, your muscles weaken and your back suffers greatly. Reduce your sleeping hours and attempt back workouts instead to fix this condition.


When the body is rested but forced to sleep longer, it can store unnecessary energy. This procedure is thoroughly explained in one paper.

The same food and workouts were given to two sets of volunteers, but their sleeping patterns were different: one group slept for 10 hours while the other slept for 8 hours. Surprisingly, the first group of participants displayed higher obesity and weight increase signs than the second group.


Lethargy and depression are common side effects of both excessive sleeping and sleeplessness. According to the statistics, 15% of people who suffer from depression have a poor sleeping routine, which has a significant impact on their emotional and mental health.


As a result of uneven sleeping, you may experience occasional but chronic headaches or even migraines. If you sleep excessively, you risk damage neurotransmitters and causing excruciating discomfort.


Diabetes can be caused by both little and excessive sleep. If you sleep too much or too little, your body cannot generate glucose, and you are more likely to develop type 2 diabetes. Furthermore, you are at risk of developing insulin resistance. One six-year study including 276 adults indicated that those who slept less had a higher risk of diabetes than those who had a normal sleeping schedule.

Cardiovascular disease

The work of the heart is inextricably linked to the sleeping process. Healthy sleeping habits can ensure a healthy heart, and vice versa- unbalanced sleep may contribute to certain heart diseases.

The Nurses Health Study, which included over 72 000 respondents, discovered that persons who sleep longer have a higher risk of cardiovascular illness, but people who sleep 8 hours or fewer have a lower risk of similar symptoms.

Prevent oversleeping

Make a proper sleeping regimen and stick to it. Fit the hours around your daily obligations, and be sure to get to bed with no devices at least one hour before sleeping.

Incorporate yoga and meditation into your daily routine, and learn new breathing methods to help you sleep faster.

Shower with cold water to ensure that you are fully awake after implementing this regimen. Make an effort to exercise and train on a regular basis. Start with a gentler workout in the morning and gradually raise the intensity over the day.

Drink water and other natural energising beverages to stay hydrated. Lemon water and lukewarm water will always keep you energetic throughout the day.

Think positively and engage in activities that you enjoy. You will wake up happier and more eager to embrace the day if you have something to look forward to.

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