Health and Beauty

How Much Sleep Do You Really Need Each Night?

June 22, 2021

Sure, you’re eating your vegetables and fruits and squeezing in exercise at least 20 minutes a day, but are you getting enough sleep, too

Everyone knows that sleeping plays a big part of our overall health. It is important for the body and mind as well as every vital process in the body. Having proper rest overnight means that we can finish our tasks responsibly and feel energetic during the next day. But, do you know how many hours should you sleep according to your age? Sleeping time differs from person to person, but the infographic you can see below contains the optimal sleeping time for different ages recommended by the National Institute of Sleep.

The infographic shows the total time of sleep during 24 hours, so taking a quick nap counts as well. Take a look at it and you will know if you’re sleeping as much as you should. Lack of sleep is a big problem and may cause numerous diseases and conditions. This is why it’s important to get proper rest overnight – if you’re not getting it, you should change your sleeping habits or try some natural remedies that may be able to help.

Here are 6 reasons why you should pay attention to your sleeping habits:

  1. Back pain

Back pain is an annoying and painful condition which can make you unable to move or even stand. Sleeping for too much can make you more prone to back pain, so make sure you’re getting proper rest overnight. You can also try to do some low-intensity exercises for your back instead of lying around in your bed all day long.

  1. Obesity

Staying in bed for too long often can damage your metabolism and make it store energy instead of spending it. According to a recent study, people who sleep 10 or more hours overnight are more likely to become obese in the next 6 years.

  1. Depression

15% of all depression patients sleep all the time and don’t want to leave their beds. Depression expresses itself by oversleeping or insomnia, which can have a negative effect on your mental health.

  1. Headaches

Oversleeping can also cause painful headaches. This will damage your neurotransmitters such as serotonin and will almost surely cause headaches during the day.

  1. Diabetes

Spending your days sleeping can impair your body’s ability to process glucose, which will lead to type 2 diabetes over time. One study showed that people who sleep less than the recommended time are more likely to develop glucose intolerance and diabetes than those who sleep normally.

  1. Heart disease

Sleeping too much and too often can damage your heart. A research conducted by the Nurses’ Health Study examined the sleeping habits of more than 72 000 women who slept more than 11 hours overnight, and the results showed that they are more at risk of developing coronary artery disease than women who slept 8 hours overnight.

Tips on defeating oversleeping

Sleeping schedule

Making a strict sleep schedule will help you go to bed and wake up on time. Make sure to unplug all electronic devices an hour before going to bed and take yoga classes so you can relax and sleep better.


Regular exercise after getting out of bed will clear your mind and boost your energy levels.


Taking a cold shower every time you feel sleepy will immediately wake you up.


Drink a glass of lukewarm water after getting up in the morning to keep your body hydrated.

Maintain your motivation

Find an activity you like and stick to it to stay motivated and break the routine in your everyday life.

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