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Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases. Without enough sleep, the brain cannot function properly.
Sleep helps control our metabolism and weight, promotes stable moods, helps prevent cardiovascular diseases, boosts our immune system/function, increases knowledge retention, and helps us with long and short-term memory. Sleep is also essential for brain functioning.

How much sleep do you need?

Now that we already know the quantity is very much different for different people,
let's find out which is relevant for whom.

• Birth to 3 months: 14 to 17 hours
• 4 to 11 months: 12 to 16 hours
• 1 to 2 years: 11 to 14 hours
• 3 to 5 years: 10 to 13 hours
• 6 to 12 years: 9 to 12 hours
• 13 to 18 years: 8 to 10 hours
• 18 to 64 years: 7 to 9 hours
• 65 years and older: 7 to 8 hours

When you sleep,
there are few things that you should keep in mind.

• Do you need 7 hours of sleep?
  Or do you need more?
  Do you feel more energetic after 9 hours of sleep!
  
• Do you feel down in the morning even after getting a night of good sleep?
  
• Are you reliant on caffeine to get you going throughout the day?
• If you are sleeping with someone else,
  are you noticing any sleep problems with them?
  

signs,
you're not getting enough sleep

In this era,
almost every one of us feels so stressed,
most of the time.
Work pressure,
study pressure and so many other things stop us from getting enough sleep. Getting too little sleep can affect many of your body’s systems and restorative functions.
There are other health problems as well that stops you from getting enough sleep

• insomnia
• obstructive sleep apnea
• chronic pain

Other than these above-mentioned health problems, some different issues can be seen as well.

• If you feel the clumsy whole day
  
• You become very moody
  
• You're unproductive
  
• Your hunger has either increased or decreased.
  
• Your ability to make decisions has been disappearing.
  
• Your skin is getting worse.

A 2020 sleep study showed that sleep deprivation doubled the odds of making peacekeeping errors and tripled the number of lapses in attention.
A big part of our mental health depends on our sleep. If we are not getting enough sleep,
we won't be able to stay good mentally for long.

Sleep calculator

Your bedtime should be based on

• The time you'll wake up
• completing five or six 90-minute sleep cycles
• allowing 15 minutes to fall asleep.

Stages of sleep

We can divide our sleep cycle into two categories REM and non-REM sleep. At the beginning of your sleeping cycle, you start with non-REM sleep, after that you get into REM sleep. The cycle continues throughout the night about every 90 minutes.

NON-REM sleep

Stage 1
The body functions
like heartbeat, respiration, and eye movements — begin to slow
your muscles relax with only occasional twitches
your brain waves start to slow down from their wakeful state.

Stage 2
The body’s systems continue to slow and relax
The core temperature drops
The eye movements stop
The brain waves are slow, but you have some short bursts of activity.

Stage 3 and stage 4
The heartbeat and breathing become their slowest as your muscles relax
The brain waves become the slowest they’ll be while you’re asleep
it’s difficult to awaken even with loud noises.

REM sleep
The eyes move rapidly from side to side
The experience dreaming as your brain activity increases to a more wakeful state
The heart rate increases to near its wakeful state
The breathing becomes faster and even irregular at times
The limbs may even become paralyzed.

Why sleep is important

• Sleep Can Boost Your Immune System.
• Gaining Zzz's Can Help Prevent Weight Gain.
• Sleep Can Strengthen Your Heart.
• Better Sleep = Better Mood.
  
• Sleeping Can Increase Productivity.
  
• Lack of Sleep Can Be Dangerous.
  
• Sleep Can Increase Exercise Performance.
  
• Sleep Improves Memory.
• Sleep can reduce your stress and depression.
  
• Tips for better sleep
  
• Be active during the day.
• Avoid alcohol and drugs.
  
• Say goodnight to electronics.
  
• Keep a sleep routine.
  
• Expect a good night's sleep.

By Paying attention to what you eat and drink, creating a room that's ideal for sleeping, and limiting daytime naps you'll be able to get a good night's sleep at night.

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