By: dr. Jezzy Raisa
You’ve been eating vegetables and fruit every day, also regularly exercise at least 20 minutes a day. But, have you had enough sleep every day?. According to the National Sleep Foundation, sleep is the key to physical and mental health and how long bedtime depending on the age and condition of the person.
“Sleep is very important to mental function, alertness, memory consolidation, regulation of mood and physical health,” said Phyllis C. Zee, MD, PhD, professor of neurology and director of the Sleep Disorders Center at Northwestern University Feinberg School of Medicine in Chicago.
Too little sleep or poor sleep quality could pave the way for a myriad of emotional and physical problems, triggering diabetes and obesity, Dr. Zee explains. “In fact, the data shows that lack of sleep will lead to changes in the way the body handles glucose, which in turn causes insulin resistance (pre-diabetes),” said Zee. “There is also evidence that sleep deprivation can trigger excessive appetite that can contribute to overweight and obesity.”
We need a change in sleep time from year to year
How much sleep you need to stay healthy, alert, and active depending on age and varies from person to person. Most adults need at least seven or more hours of sleep each night.
National Sleep Foundation to identify the ideal amount of time needed by a person to sleep according to their age as follows:
Newborns (0-3 months): 14 to 17 hours
Baby (4-11 months): 12 to 15 hours
Toddlers (1-2 years): 11 to 14 hours
Pre-school children (3 to 5 years): 10 to 13 hours
School age children (6-13 years): 9 to 11 hours
Adolescents (14 to 17 years): 8 to 10 hours
young adults (18 to 25 years): 7 to 9 hours
Adults (26-64 years): 7 to 9 hours
Older adults (65 years or older): 7 to 8 hours
source : vemale.com