Research says different things, BUT there is a common theme that most scientists agree on: our optimum sleep times are different, depending on our age.
Here’s the breakdown, plus a few more interesting facts and resources.
How much is enough?
Here’s thebased on your age group (data provided by the :
- Teenagers (14-17): 8-10 hours
- Young adults (18-25): 7-9 hours
- Adults (26-64): 7-9 hours
- Older adults (65+): 7-8 hours
What’s the ideal sleep time for optimal brain performance?
In adults, cognitive performance reaches a peak atbefore starting to decline (data provided by the Journal ).
Why is sleep so important?
Sleep can help us learn, consolidate new memories, improve memory and recall, and give our brain time to get rid of unnecessary waste. Conversely, chronic sleep deprivation can reduce our cognitive abilities, negatively impact our concentration, slow down the learning process, and can even temporarily(according to the book by Stanley Coren, Professor of Psychology at University of British Columbia).
What’s the most optimal sleeping position?
Sleeping on your side. Why? It’s a way for your body’s and brain chemicals to get to work to eliminate waste. Here is how it works: the brain’s glymphatic pathway (the exchange of two fluids, the cerebrospinal fluid in your brain and the interstitial fluid in your body) helps to eliminate “brain junk,” and this process is most effective when we sleep on our side (data provided by the. The result? You wake up more refreshed the next day with a clear mind.
What can help you optimize your sleep?
Read up on it:
- A quick read: an .
- An in-depth read: by Arianna Huffington
Do the numbers:
- Use the Sleep Doctor’s
Get the right app:
- Find what works best for you from
Create a nighttime routine to ease you into better sleep:
Develop better relaxation habits: