Sleep is a period of rest that allows the human body to revitalize, renew, and recover. It is a biological necessity that helps restore essential functions, ensuring good performance throughout the day.

Sleep is so important that, despite years of research, many scientists continue to study it as there are still many unanswered questions. For instance, years ago, it was believed that the human brain had minimal activity during sleep. However, recent studies suggest that the brain remains as active during sleep as when we are awake and engaged in daily activities.

When we do not sleep properly, the body experiences deterioration in its functions. This can lead to a decrease in intellectual performance, difficulty concentrating and remembering information, reduced reflexes, and other significant implications. Additionally, lack of sleep can pose serious health risks, potentially leading to illnesses that make simple daily activities more difficult.

A common issue is insomnia or the inability to sleep and rest adequately. This often occurs due to a fast-paced lifestyle, stress, anxiety, or even sleeping on an uncomfortable mattress.

How Many Hours Should We Sleep in a 24-Hour Day?

Sleep requirements vary from person to person, and there is no single correct answer. However, studies indicate that the body needs a minimum of five hours of sleep to maintain basic functions and survival. Beyond this, the body requires approximately 3.5 more hours to promote well-being and overall quality of life. It is crucial to understand that each individual’s body seeks a balance, which determines the amount of sleep necessary for proper functioning throughout the day and feeling naturally sleepy only at night.

Not getting enough sleep can lead to changes in metabolism and hormone levels, increasing the risk of diseases such as diabetes and high blood pressure, both of which can significantly reduce quality of life.

The importance of sleep is not limited to adults; it is also crucial for children and adolescents, as it promotes growth and development. Below is a recommended guideline for the total number of sleep hours per day based on age:

• Newborns (up to 4 months): Sleep patterns vary significantly depending on their needs, such as feeding or seeking comfort.
• Infants (4 months to 1 year): 12 to 16 hours per day.
• Toddlers (1 to 2 years): 11 to 14 hours per day.
• Preschoolers (3 to 5 years): 10 to 13 hours per day.
• Children (6 to 12 years): 9 to 12 hours per day.
• Teenagers (13 to 18 years): 8 to 10 hours per day.

Tips for a Healthy Sleep

Since sleep is a fundamental part of our lives, it is advisable to adopt healthy habits to ensure quality rest, such as:

• Establishing a consistent sleep schedule.
• Engaging in daily physical activity but avoiding exercise close to bedtime.
• Avoiding stimulants such as nicotine, alcohol, and caffeine.
• Avoiding heavy or highly seasoned meals before bedtime.
• Reducing screen time and electronic device usage before sleeping.
• Creating a comfortable and pleasant sleep environment.

By following these recommendations, we can improve our sleep quality and, in turn, enhance our overall well-being.