Monday, 1st January

How Many Hours Sleep Do We Really Need To Be At Our Best The Next Day?

We spend about one third of our lives sleeping, so you’d think we’d know a bit about it. But are we getting a healthy amount? You need to find out where you are on the sleep spectrum to gauge just how many ZZZ’s you should be getting every night.

We all know that too little shut eye over a few nights can leave us feeling tired, grumpy and unproductive. But what you might not realise is that sleep debt can also put you at more risk of developing things like high blood pressure, diabetes, and even obesity. And the scary thing is, too much sleep can lead to the same problems too.

Then there are the sleep stealers. Stimulants like coffee, energy drinks, alcohol, light pollution and electronic gadgets all disturb the quality of your sleep. You might spend eight hours in bed, but it won’t be the deep, restorative sleep that you need to feel truly rested the next day. Oh, and don’t think you can build up a sleep debt during the week and pay it back at the weekend with a lie-in. Unfortunately, it doesn’t work like that. You have to make the most of the time you spend under the duvet every night.

So, how much sleep do we really need to be at our best? The new National Sleep Foundation guidelines recommended different sleep durations for these different age ranges:

• Babies - 14 to 17 hours
• Infants – 12 to 15 hours
• Toddlers – 11 to 14 hours
• Pre-school – 10 to 13 hours
• School age – 9 to 11 hours
• Teenagers – 8 to 10 hours
• Young adults – 7 to 9 hours
• Adults – 7 to 9 hours
• Older adults – 7 to 8 hours


But when it comes down to it, we’re all individuals. If you’re between 18 and 64, you might need to sleep for seven to nine hours, but your friends will get by on six. And if your granny wakes up early and has a few naps during the day, she might be happy with just five hours in bed. However, the experts did agree on two things. Less than six hours and more then 11 hours sleep was not recommended for young adults or adults. And sleeping for less than five hours or more than nine hours was not recommended for older adults.

Don’t forget, the restorative properties of sleep also depend on the quality of sleep you’re getting. So here are a few quick tips from the team at Benenox.

Make sure you stick to a sleep schedule – yes, even on weekends – and do a little exercise every day. Get into a relaxing bedtime ritual, starting with your 15ml of Benenox, of course. It will support your mind and body, promote healthy sleep and give you an overnight recharge. And finally, create your very own sleep sanctuary with a comfy bed and quilt, cosy lighting, black out curtains and absolutely no technology such as tablets, mobiles or TV in the bedroom.

Then slip between the sheets and enjoy a great night’s sleep.


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