“Not just resting and closing your eyes, sleep is also a very important activity for optimizing the work of the body’s organs. In adults, it is recommended to sleep 7 to 8 hours a night.”
Halodoc, Jakarta – Lack of sleep not only impacts physical health, but also affects mental health conditions. Apart from feeling tired, unfocused, headaches, and excessively sleepy during the day, lack of sleep can also make a person irritable and tend to overeat.
Actually, how long is the recommended sleep time for adults? In order to get a fresh body and mind, health experts recommend resting at night between 7 to 9 hours. However, you also need to consider other factors that can affect the duration of a night’s sleep.
Recommended Sleep Hours for Adults
Everyone’s sleep duration can be different, this depends on several things. starting from medical conditions, sleep patterns, daily activities, and establishing proper sleeping habits.
Generally, the recommendations for sleep hours for young adults between the ages of 18 and 25 need to get at least 7 to 9 hours of nightly rest, as does the group of adults between the ages of 26 and 64. Meanwhile, seniors aged 65 years or more should rest between 7 and 8 hours at night.
The Importance of Good Sleep Patterns and Habits
Applying good sleep patterns and habits will allow you to benefit from a more optimal night’s rest. Not only that, your organs also need time to rest. This includes the metabolic system, skin, hormones, and the brain as the control center.
In fact, cells in the body will regenerate at the maximum level when you rest at night. This is why, a person who gets a good night’s rest will have firm and healthy skin. Not only that, the body’s immunity also works better in fighting infectious diseases.
Not to forget, getting enough sleep at night is also related to the levels of the hormones ghrelin and leptin in the body. Ghrelin is a type of peptide made by the stomach that can increase appetite. Meanwhile, leptin is a hormone obtained from fat that can reduce appetite.
Lack of sleep at night, especially if it occurs in the long term, will make leptin levels decrease by up to 15.5 percent. In contrast, ghrelin levels actually increased to 14.9 percent. Decreasing leptin levels in the body can make your appetite increase, so you are more at risk of experiencing obesity, aka obesity.
How to Create Healthy Sleep Habits?
In fact, it’s not hard to get an age-appropriate bedtime each night. Because, you only need to create healthy sleeping habits, here’s how:
- Sleep and wake up at the same time every day.
- It’s best not to eat a heavy meal two hours before bed because it can trigger reflux and obesity.
- Also avoid consuming drinks that contain caffeine and alcoholic beverages.
- Mute your gadgets and turn off the television at least an hour before going to bed. Interaction with gadgets before going to bed actually makes it more difficult for you to close your eyes.
- Dim the lights and use a humidifier with aromatherapy to make the room feel calmer.
If you experience disturbing sleep disorders, you can immediately do a medical examination. Avoid procrastinating because it can have a negative impact on body health. Now, making checks is easier with booking hospital in Halodoc. You can get these and other health benefits easily, simply downloads application Halodoc on your phone.
UPK Ministry of Health. Accessed in 2022. Length of Sleep Time Needed by the Body.
Sleep Foundation. Retrieved 2022. Why Do We Need Sleep?
Sleep Foundation. Retrieved 2022. How Much Sleep Do We Really Need?
Better Health Channel. Retrieved 2022. Sleep deprivation.