How Many Hours Should I Sleep

I’m one of the few who has taken forgotten the value of sleep. My philosophy falls under maximizing time because it is an irreplaceable asset. Once it passes by, it could never be regained. However, I chanced upon reading the latest research on sleep and this is what it has to say:

“To keep your brain sharp, a new study finds that the sleep sweet spot is seven hours, no more, no less.

The Nurses' Health study, using data from some 15,000 women, found subjects who slept five hours or less on average per day had lower scores on standard memory tests than those who slept seven hours, reports Elizabeth Devore, ScD, of Brigham and Women's Hospital in Boston.

Women who slumbered for nine or more hours on average also performed worse on memory tests than those who slept seven hours a night. Devore noted that the link between sleep duration and memory held true both in mid-life and later life.”

courtesy of http://www.phillyd.org/wp-content/uploads/2012/04/insomnia+cartoon.gif

My teacher in elementary kept on reiterating to us that we need eight to nine hours of sleep in a day. Now I am very much confused on the appropriate time I should sleep. How long should I stay in bed to remain healthy?

This is what experts from National Sleep Foundation has to say,

“The first thing experts will tell you about sleep is that there is no "magic number." Not only do different age groups need different amounts of sleep, but sleep needs are also individual. Just like any other characteristics you are born with, the amount of sleep you need to function best may be different for you than for someone who is of the same age and gender. While you may be at your absolute best sleeping seven hours a night, someone else may clearly need nine hours to have a happy, productive life. In fact, a 2005 study confirmed the fact that sleep needs vary across populations, and the study calls for further research to identify traits within genes that may provide a "map" to explain how sleep needs differ among individuals.

Another reason there is "no magic number" for your sleep results from two different factors that researchers are learning about: a person’s basal sleep need – the amount of sleep our bodies need on a regular basis for optimal performance – and sleep debt, the accumulated sleep that is lost to poor sleep habits, sickness, awakenings due to environmental factors or other causes. Two studies suggest that healthy adults have a basal sleep need of seven to eight hours every night, but where things get complicated is the interaction between the basal need and sleep debt. For instance, you might meet your basal sleep need on any single night or a few nights in a row, but still have an unresolved sleep debt that may make you feel more sleepy and less alert at times, particularly in conjunction with circadian dips, those times in the 24-hour cycle when we are biologically programmed to be more sleepy and less alert, such as overnight hours and mid-afternoon. You may feel overwhelmingly sleepy quite suddenly at these times, shortly before bedtime or feel sleepy upon awakening. The good news is that some research suggests that the accumulated sleep debt can be worked down or "paid off."

sleeping lady 

Among the two, I prefer to believe the second opinion. Sleep varies from one person to another. There is no definite number that will fit everybody. The best for you to do is to learn how to achieve a satisfying sleep even with short duration of time.

The Best Foods to Eat Before Sleeping

It is best to keep your stomach stuffed three hours before meal time, but if you do desire to eat before going to bed then it is better to eat these foods.

a. Oatmeal and Honey

            Research shows that warm oatmeal helps relax the nervous system. It is also rich in potassium, calcium, silicon, phosphorus, and magnesium, which are all relevant nutrients to help support a fulfilling sleep. Combining it with honey adds the natural compound referred to as orexin for a more relaxing sleep.

b. Tuna

            If you intend to eat sandwich, then choose a tuna spread. It can easily be digested and assists in decreasing your alertness for healthier sleep hours.

c. Banana

            It is abundant all year round. Eat a piece before going to bed and it will help stabilize your melatonin and serotonin level for a more relaxed muscles in the body.

d. Almonds

            

Eat some while watching a movie before going to sleep and it will feed your body with healthy fats. It contains rich amount of magnesium that will easily make you fall asleep.

Sleep on time. Never deprive yourself of sleep and it will be kind to your body’s health.

If you can't sleep then try listening to this song:

Good night and sweet dreams everyone...