How much sleep do you need?

How much sleep a person needs is determined by several factors, including his age. Generally speaking:

• Infants (0-3 months of age) need 14-17 hours of sleep per day.
• Infants (4 to 11 months of age) need 12 to 15 hours of sleep per day.
• Toddlers (1-2 years old) need 11-14 hours of sleep per day.
• Preschoolers (3-5 years old) need 10-13 hours of sleep every night.
• School-age youth (6 to 13 years old) need 9 to 11 hours of sleep per day.
• Adolescents (14-17 years old) need 8-10 hours of sleep a day.
• Most people need 7 to 9 hours of sleep each night, while others may need 6 hours or up to 10 hours of sleep.

Adults 65 years and older need 7-8 hours of sleep per day.

Sleep debt and sleep deprivation

If a person does not get enough sleep in the previous days, the amount of sleep he needs will increase. If you do not have enough, you will have a 'sleeping debt', which is equivalent to overdrawing at the bank. Your body will eventually need you to start paying off the debt.

We do not make adjustments to get less sleep than we need. We may be accustomed to a schedule that keeps us from getting enough sleep, but our judgment, reaction time, and other skills are poor.

Why do you need REM and deep sleep?

There are four stages to sleeping depending on how busy your mind is. The first two are much lighter.

The next stage is 'deep sleep', in which your brain waves slow down and it becomes more difficult to wake up. Your body heals tissues, works on growth and development, improves your immune system, and stores energy for the next day during these breaks.

Stage R sleep often referred to as Rapid Eye Moment (REM) sleep, begins 90 minutes after you fall asleep. As your brain activity increases, so does your heart rate, blood pressure, and respiration rate. This is the time you dream the most.

REM sleep can aid both learning and memory. Your brain processes the knowledge you accumulate during the day and stores it in long-term memory.

Symptoms of sleep deprivation

The following are common signs that you may not be getting enough sleep:

• Feeling tired or sleepy during the day, especially when relaxing like watching a movie or driving
• I fell into a deep sleep within 5 minutes of falling asleep.
• Short sleep during the day (microsleep)
• Using an alarm clock to make sure you wake up on time every day
• When you first wake up in the morning or during the day, you may feel sleepy (sleep inertia)
• Having trouble getting out of bed daily
• Mood swings
• Forgetfulness
• The problem in focusing on the assignment
• On days when you do not need to get up on a regular schedule, you may fall asleep once in a while.

How to tell if you are getting enough sleep

To find out if you are getting enough sleep at night, ask yourself the following questions:

• Does your current sleep make you feel healthy and happy?
• Do you believe you can get enough sleep to function effectively?
• Do you ever sleep during the day in the middle?
• Need a cup of coffee a day?
• Is your sleep pattern reasonably consistent, especially on weekends?

Consequences of sleep deprivation

Sleep deprivation can be caused by:

• Memory problems
• Feeling depressed
• Enough motivation
• Irritated
• The response time was slow.
• If your immune system is weak you are more likely to get sick.
• More severe pain
• Diseases such as high blood pressure, diabetes, heart attack, and obesity are all more likely to occur.
• A *** desire that is not so strong
• Dark shadows and wrinkled skin under your eyes
• Weight gain and overeating
• Problem-solving and decision making
• Making useless decisions
• Bad dreams

According to studies, lack of sleep is harmful. People who do not get enough sleep or do eye coordination exercises by hand before entering the driving simulator work better or worse than those who drink alcohol.

In addition, lack of sleep changes how alcohol affects your body. If you drink when you are tired you will shrink more than if you are not getting enough sleep.

According to the National Highway Traffic Safety Administration, driver fatigue caused approximately 83,000 automobile accidents between 2005 and 2009, with 803 deaths in 2016.

According to other educators, the statistics are very high. Driving when tired - and often - is the result of tragedy because sleep is the last stage of the brain before going to sleep. Caffeine and other stimulants may not reverse the consequences of severe sleep deprivation.

According to the National Sleep Foundation, you may be too tired to drive safely:

• Do you have trouble concentrating on your eyes?
• I can not stop yawning.
• I do not remember driving the last few kilometers.
• Do you have daydreams and wandering thoughts?
• Is it too hard to keep your head up?
• Are you walking between the streets?