How many hours of sleep is recommended
The time we should dedicate daily to sleep has always been a matter of debate, however, it seems to be generally agreed that a minimum of 8 hours a day would be convenient.
Even so, new scientific debates often arise that question this theory of 8 hours as the secret formula to enjoy an optimal rest. The truth is that, obviously, the number of hours needed may vary according to each person, depending on their lifestyle, state of health, age, etc.
In this regard, experts agree that the most important factors in determining the hours of sleep required by an individual are age and lifestyle.
On the other hand, the National Sleep Foundation, a U.S. research center that studies how to improve the well-being and health of people through sleep, assures that the hours we should sleep are marked by our age in the following way:
- Babies 0-3 months: between 11-17 hours a day.
- Babies 4-11 months: between 12-16 hours a day.
- Children 1-2 years old: between 11-14 hours a day.
- Children 3-5 years old: between 10-13 hours per day.
- Children 6-13 years old: between 9-11 hours per day.
- Adolescents 14-17 years old: between 8-10 hours per day.
- Young people 18-25 years old: between 6-10 hours per day.
- Adults 26-64 years old: between 7-9 hours per day.
- Seniors from 65 years of age: between 7-8 hours a day.
In short, as we can see, the maxim of sleeping a minimum of 8 hours a day would be valid from adolescence to old age. However, it is important not only the number of hours of sleep, but also the quality of sleep, as this will largely determine whether we feel rested and energetic the next day.
There are more than 100 disorders related to poor rest and lack of sleep. These can be grouped into four main categories:
- Insomnia: problems falling asleep and staying asleep.
- Excessive daytime sleepiness: problems staying awake.
- Sleep rhythm problem: problems maintaining a regular sleep schedule.
- Sleep-disrupting behaviors: unusual behaviors during sleep.
In this regard, some of the most common are:
- Insomnia.
- Hypersomnia.
- Idiopathic hypersomnia.
- Obstructive sleep apnea.
- Sleep syndrome.
- Irregular wakefulness.
- Jet lag syndrome.
- Sleep disorder due to shift work.
- Delayed sleep phase.
- Advanced sleep phase.
- Night terrors.
- Sleepwalking.
- Behavioral disorder associated with REM sleep.
How has confinement/pandemia affected our sleep?
Contrary to what one might think, confinement has negatively affected our sleep, as we sleep more, but worse than before. This is because although the time difference between working days and rest days has been reduced, the mental burden that this new situation has placed on us has prevented this fact from being positive for us.
The confinement and restrictions that COVID-19 is causing have severely affected our sleep routines. While it is true that working or studying from home has allowed many people to dispense with tiring commutes to work or school, it is also true that despite sleeping longer, the quality of that sleep has worsened significantly.
What one would expect when drastically reducing our social jet lag is a noticeable increase in sleep quality, however, the effects of quarantine have caused the quality of sleep to decrease.
Studies have shown that the average number of hours of sleep has increased by half an hour, but despite this, people do not wake up more rested. Among the possible causes may be the stress and anxiety suffered by some people for not being able to leave the house and feeling as if they were losing control over their lives.
When to turn to a specialist
First of all, it is worth remembering that the current situation is completely abnormal and the uncertainty generated can affect anyone. The problem comes when, in spite of following different guidelines that help to fall asleep and have a restful sleep, the problem persists. That is when, without any doubt, we should make an appointment with a specialist in Sleep Medicine to help us solve our bad rest.
Some of the tips to keep in mind at night, in the hours before going to bed are:
- Try to take a walk during the day or let the sun shine on us. Lack of sun exposure can have a negative impact on sleep.
- It is important to get dressed, comb your hair and shower in the same way as you did when going to work or college in person. Establishing routines, as well as eating and sleeping at certain times can also help to improve sleep.
- Avoid using devices such as cell phones or tablets before going to sleep, as their blue light can interfere with the quality of our sleep.
- Try to disconnect from work and our worries a few hours before going to bed. Having peace of mind in those hours before bedtime will help our rest to be much more conciliatory.
- Physical exercise will also help the brain to regulate sleep-wake cycles, so it is very important to stay active.
Foods that help us to fall asleep
More and more people suffer from insomnia and other sleep disorders from time to time. Getting proper rest is essential, as it is the basis for many psychological and physiological functions.
In addition to fatigue and lack of energy, poor sleep quality can affect our weight, appetite, body temperature regulation, etc. In this regard, special importance should be given to melatonin, a hormone produced during the dark phase of the day that promotes sleep by regulating the circadian rhythm. It is synthesized from the essential amino acid tryptophan, which is transformed into serotonin, a neurotransmitter related to healthy sleep.
In this sense, the concentration of serotonin in the brain is proportional to the concentration of tryptophan in the blood and brain. Finally, through serotonin we obtain melatonin, so it is of utmost importance to follow a diet with a good source of tryptophan so that the body can naturally synthesize ideal amounts of serotonin and melatonin.
Foods rich in tryptophan that can help you have a more restful sleep are:
- Whole grains, such as oats, wheat, corn, etc.).
- Rice.
- Fresh cheese.
- Yogurt.
- Milk.
- Oily fish such as tuna, salmon, trout, sardines or anchovies.
- Nuts.
- Almonds.
- Peanuts.
- Bananas.
- pineapple