How much do we need to sleep

KoalaSleeping

A koala sleeps between 18 and 22 hours. Other than being a big fan of sleeping, a Koala’s metabolism is very slow and requires it to sleep for a long time to ensure a proper digestion.

They need to sleep a lot to conserve their energy as their diet consists of mainly eucalyptus leaves, holding toxins and high in fibers which require a lot of energy to digest.
Koalas move slowly, sleep a lot, and do everything slowly, just like me and a lot of my readers!

But seriously, how much time do WE need to sleep?

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While this can differ from one person to another, the sleep required for adults from 18 to 64 is between 7 and 9 hours. It is not 18 to 22 hours, unlike a Koala.

Actually, according to studies conducted over 20 years, sleeping more than 9 hours per day can have a serious effect with time and increases the risks of premature death; up to 30% more risky!

This risk increases around 10% for people who sleep less than 7 hours per day.

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Perhaps a Koala knows about the benefits of sleeping to the immune system; “cytokines” are released when you sleep. Cytokines fight inflammations and help protect your immune system. With less sleep, your immune system is weaker. Four to five hours of daily sleep can cause increased inflammations and various immunity risks.

There is a reason for why a Koala has long memories; having enough sleep helps you directly to have a better memory. People with lack of sleep have a hard time remembering events, focusing and making clear judgments. Enough sleep boosts your creativity, decision making and memory strength.

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Finally, sleep deprivation increases the risk of many diseases such as diabetes, obesity and others.

There is a reason why Koalas sleep a lot and can’t eat chocolate!

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Hence, how can you get better (not Koala) sleep?

  • Have a sleeping schedule:

Always try to go to sleep around the same time on a daily basis, even when you’re on vacation. This habit helps your body and mind get used to a certain sleep pattern and helps you fall asleep easily.

  • Exercise, do something during your day!

Exercising and making an effort in general helps you sleep quickly at the end of the day. Contrarily to laying down and sleeping all day.

  • Avoid stimulants:
    Alcohol, caffeine, nicotine and even chocolate make falling asleep a difficult mission. Avoid stimulant at least 5 hours before sleep.
  • Have a good mattress:

Having a good mattress can help you maintain your sleep and significantly prevents waking up in the middle of the night.

  • Avoid using electronics:
    Turn off electronics before bed. Phone and TV screens’ light and brightness tell your brain that it is still not the time for sleeping.
  • Drink relaxing liquids such as chamomile and others.
  • Benefit from Apps that track your sleeping schedules.

Conclusion: Make enough (not less, not more) sleeping a priority!

Average Sleep according to studies published online:

(4-11 months):  12-15 hours

(1-2 years):  11-14 hours

(3-5):  10-13 hours

(6-13):  9-11 hours

(14-17):  8-10 hours

(18-64):  7-9 hours

(65+):  7-8 hours

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