3 things to do to improve sleep quality
Sleep routines and small and large adjustments that will change your sleep and your quality of life:
1. Maintain regular hours Try to go to bed and wake up at roughly the same time every day. The body loves regularity and responds with deeper, more continuous sleep.
2. Reduce screens and stimuli before bed Bright light, phones, and stressful activities keep the brain active. In the last hour of the day, try to slow down: dim the lights, fewer notifications, and fewer stimuli.
3. Sleep on a sleep system that's right for you Your mattress and pillow directly affect the quality of your sleep. If they don't support your body correctly, your rest becomes lighter and less regenerative.
Redeem your extra 10% coupon for World Sleep Day
Coupon conditions
• valid for 3 months from the date of issue
• applicable to the purchase of a mattress together with at least one accessory of the sleep system (bed base, bed, pillows or selected accessories)
• usable once per customer
• valid on selected products available at Miglior Materasso
• usable both online and in showroom To receive the coupon or for more information: contact us or visit us in the showroom.
not necessarily combinable with other ongoing promotions or discounts, to be evaluated in store
The correlation between poor sleep quality and the imbalances our body can experience in our quality of life is well known, and it has recently been proven to even favor the risk of developing Alzheimer's. How many hours of sleep are necessary for a healthy life?
How many hours of sleep per night are essential
Our body demands it; it gives us clear signals when our rest is lacking in both duration and quality, but we are not always able to recognize them. Aside from daytime sleepiness, which many consider chronic and something to accept when it's not, practically a lost battle from the start, insufficient rest leads, for example, to forgetting things, not remembering names or streets that until yesterday immediately came to mind. Numerous studies have shown that sleep is not only a process of physical and mental recovery but also plays a crucial role in removing toxins from the brain, including beta-amyloid protein, one of the main culprits behind the neurodegeneration associated with Alzheimer's.
On average, the human body needs 7-9 hours of rest, a period that allows for multiple sleep cycles necessary for the regeneration of essential cells.
Hours of sleep by age group
Obviously, in the pre-adolescent phase and especially in childhood, more sleep is needed. Below are the hours of sleep needed by age:
| Age group | Recommended sleep hours | Additional notes |
|---|---|---|
| Newborns 0-3 months | 14-17 hours | Includes naps |
| Infants 4-12 months | 12-16 hours | Includes naps |
| Early childhood 1-2 years | 11-14 hours | Includes naps |
| Preschoolers 3-5 years | 10-13 hours | Includes naps |
| School-age children 6-12 years | 9-12 hours | Important for growth |
| Adolescents 13-18 years | 8-10 hours | Often insufficient due to lifestyle |
| Adults 18-64 years | 7-9 hours | Varies based on individual needs |
| Seniors 65+ years | 7-8 hours | Sleep becomes lighter and more fragmented |
How much sleep do newborns and children need
Newborns (0-3 months) need approximately 14-17 hours of sleep per day, while infants (4-12 months) require 12-16 hours, including any naps. In early childhood (1-2 years), the requirement slightly reduces to 11-14 hours, and for preschool-aged children (3-5 years), 10-13 hours of rest is recommended.
As they grow, school-aged children (6-12 years) should sleep between 9 and 12 hours a night.
Hours of rest for teenagers from 13 to 18 years old
Adolescents (13-18 years) need 8-10 hours to ensure proper physical and mental development. However, many teenagers sleep less than necessary due to school, social activities, and the use of electronic devices before bed.
Hours of sleep needed for adults
Adults (18-64 years) generally need 7-9 hours of sleep per night, although some individuals can function well with 6 hours, while others require at least 10 hours to feel rested. Quality sleep is essential for concentration, productivity, mood regulation, and disease prevention.
As we age, the need for sleep remains similar, but its quality often deteriorates. Seniors (65 years and older) should sleep between 7 and 8 hours, but sleep often becomes lighter and more fragmented, making good sleep habits important for maintaining cognitive and physical health.
What are the risks of sleeping too little?
Sleeping too little can have serious health consequences. Chronic sleep deprivation is linked to an increased risk of cardiovascular disease, diabetes, obesity, depression, and cognitive decline. Furthermore, inadequate sleep weakens the immune system and increases the likelihood of infections. Last but not least, it promotes Alzheimer's.
Is sleeping too much harmful?
Is sleeping too long bad? Oversleeping can also be detrimental. Some studies suggest that prolonged sleep (more than 9-10 hours per night in adults) is associated with an increased risk of chronic diseases, including cardiovascular problems and metabolic disorders.
To improve sleep quality, it is recommended to adopt a regular routine, avoid caffeine and alcohol before bedtime, reduce the use of electronic devices in the evening hours, engage in physical activity, and create a favorable environment for rest, with an adequate temperature and a comfortable mattress.
Conclusion
In conclusion, getting the right amount of sleep is essential for a healthy life. Sleep quality is as important as quantity and should be a priority for anyone looking to improve their overall well-being.