Having enough sleep is essential to living life to the fullest and redefining your reality. Without enough hours of sleep, you end up compromising your health and cognitive functions. You become less productive in the day and feel worse about yourself.

Find out why you should get enough sleep and how many hours of sleep you need.

7 benefits of getting enough sleep

1. Enhance your immune system

Having enough sleep will give your body the much-needed time to rest and regenerate cells, therefore improving the immune system. This also means you will get sick less often.

2. Wake up easier and more energized

If you hit the snooze button on your alarm every day, you’re likely tired from having irregular sleeping patterns. Maintaining a consistent bedtime and having enough sleep is the key to waking up positive and energised.

When you go about your day with positivity, people are more open to talking to you and helping you with your goals.

3. Become more productive and procrastinate less

Having enough sleep and a consistent bedtime gives you a regular and predictable schedule to tackle your day and reduces the occurrence of brain fog. You wake up feeling great (and with more time) and procrastinate less. Making the life you want becomes easier when you have better judgment and motivation.

Being sleep-deprived over the long run has also been shown to impact your work and personal lives drastically. So if you’re aiming for career growth or want a better social life, get sufficient sleep to do better.

4. Improve mood and reduce stress

Poor sleep quality is directly linked with higher levels of stress. People with low-quality sleep often experience negative moods such as irritability and even sadness. A better mood and less stress will make it easier for you to achieve long-term goals such as gaining a promotion or losing weight.

5. Maintain a healthy weight

Sleep deprivation inhibits the release of human growth hormone (HGH) which plays a role in burning fat. People with irregular sleeping patterns get less slow-wave sleep when the body releases HGH.

On top of that, metabolism is highly linked with the circadian rhythm, so if your biological clock is on track, your metabolism will be too. Furthermore, you’re less likely to snack and overeat, and you’ll have more energy to exercise.

6. Prevent certain cancers and diseases

People who sleep fewer than 6 hours a day are far more likely to get stroke and cancer than those who slept for more than 7 hours. Several studies have found a strong link between sleep deprivation and cancer that’s related to the digestive system, including stomach cancer.

7. Slow down biological ageing & stay young

The University of California found that sleep deprivation activates genes associated with ageing. They observed signs of damage in the cells of older adults from just a day of being sleep deprived.

How Many Hours Is Enough Sleep? Is 5 Hours Enough Sleep?

Depending on your age, health, and daily activity, the recommended sleep duration will vary. Based on the US National Sleep Foundation, here’s how much sleep each age group needs.

Age GroupRecommended Sleep Duration
Newborns (0–3 months)14–17 hours
Infants (4–11 months)12–15 hours
Toddlers (1–2 years)11–14 hours
Preschoolers (3–5 years)10–13 hours
Children (6–13 years)9–11 hours
Teenagers (14–17 years)8–10 hours
Young adults (18–25 years)7–9 hours
Adults (26–64 years)7–9 hours
Older adults (≥ 65 years)7–8 hours

Other studies found similarly long sleep durations for different age groups. Plus, getting less than 7 hours of sleep is highly associated with a decline in the body’s overall abilities. Also, recall that you become more susceptible to cancer and stroke with chronic sleep deprivation (especially anything lower than 6 hours).

A lack of sleep, in the long term, can lead to high blood pressure, heart disease, diabetes, obesity, depression, memory loss, brain fog, and weakened immunity.

In other words, if you sleep five hours a day (or less), you certainly will not be able to function properly. In time, your physical and mental well-being will deteriorate, preventing you from living the life you want.

The bottom line: Sleep for at least 7 hours for the health benefits

There are many benefits to sleeping 7 to 8 hours, which included staving off many ailments that come with ageing. Just by taking care of this aspect of your life (sleep), you become more productive, energetic, and positive to live a fulfilling life.

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