Do You Sleep Enough?
The cornerstone of good sleep is, perhaps, a bit self-evidently, to sleep enough. Even the best sleepers struggle during the days if they don't let themselves to sleep long enough. You can't supplement insufficient sleep in any other way than by sleeping.
The amount of sleep your brain and body need is closely connected to your age. Children, for example, require way more sleep than adults. The required amount is also highly individual. Some people need more sleep than others, and on the other hand, there are also small group individuals who require only a few hours of sleep. These extreme cases are, however rare, and most people need sleep according to the following recommendations:
Adults: 7-9 hours
Adolescent: 8-10 hours
Children: 9-11 hours
Newborns: 11-14 hours
For most people, it is particularly tricky to get the required amount of sleep every night, especially for adults who need 7-9 hours of sleep. On the other hand, you should not spend too much time in bed. If you sleep considerably more on weekends than on weekdays, it means that you're not getting enough sleep on weekdays.
Did you know: Seniors require as much sleep as adults
Some believe that the amount of sleep you need decreases as you age, but recent scientific research doesn't support this belief. However, sleep quality deteriorates, and many types of sleep problems become more frequent as we age. Which is why senior people sleep less than they used to when they were younger. The need for sleep stays the same and having too little sleep might come back to you as memory problems.
Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., … Adams Hillard, P. J. (2015). National sleep foundation’s sleep time duration recommendations: Methodology and results summary. Sleep Health, 1(1), 40–43.
Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Simon and Schuster