How much sleep do I need? B・SYNC ON has the answer
You may be asking yourself, “How much sleep do I need?” or, more importantly, “How much deep sleep do I need?”, “How much light sleep do I need?” or even “How much REM sleep do I need?”
Unfortunately, the answers to these questions are not straightforward. Personal sleep needs vary from person to person and depend on numerous factors such as age, lifestyle and health. Too little sleep can have a significant impact on physical and mental health. Finding your personal balance is therefore particularly important.
In this article, we'll take a closer look at some expert opinions to find out how much sleep you need. We'll look at different sleep phases: light sleep, deep sleep and REM sleep. We'll also look at sleep deprivation and its causes, give you ten tips for better sleep and introduce you to a product that has the potential to revolutionize your sleep hygiene.
HOW MUCH SLEEP DO I NEED?
As already mentioned, the question "How much should I sleep" is not easy to answer - and above all not universally applicable. How much sleep you need per night depends on a variety of factors. However, most experts agree that adults should aim for 7-9 hours of sleep per night.
Factors that contribute to how much sleep you need include:
Age: As we get older, our sleep needs change. Young children and teenagers, for example, need more rest than adults.
Lifestyle: People who have a physically demanding job or are regularly active need more sleep than people with an office job.
Health: People with chronic illnesses such as heart disease, diabetes or depression may need more sleep than healthy people.
The National Sleep Foundation (NSF) recommends the following:
- Newborns (0-3 months): 14-17 hours
- Infants (4-11 months): 12-15 hours
- Toddlers (1-2 years): 11-14 hours
- Preschool children (3-5 years): 10-13 hours
- School children (6-13 years): 9-11 hours
- Teenagers (14-17 years): 8-10 hours
- Adults (18-64 years): 7-9 hours
- Older adults (65+ years): 7-8 hours
Keep in mind that these values are averages and that some people need significantly more or less sleep.
Listen to your body and pay attention to how you feel when you wake up in the morning. If you feel tired during the day, it may be a sign that you need more sleep.
HOW LONG SHOULD I SLEEP: LIGHT SLEEP VS. DEEP SLEEP VS. REM SLEEP
There are five stages of sleep in total: slow eye movement (NREM) and rapid eye movement (REM). Most people need a mix of both to feel rested and go through the five different stages several times a night.
How much light sleep do I need?
Light sleep includes the first and second stages of sleep, as well as the REM phase. During these phases, eye movements slow down and muscles relax. You may still be able to wake easily during this phase. Light sleep is generally less restful than deep sleep. Most people spend about 50% of their time in light sleep.
How much deep sleep do I need?
Deep sleep is the phase of sleep in which the body recovers and renews itself. This type of sleep occurs in the second phase of the sleep cycle. Most people spend about 10-15% of their time in deep sleep.
During this phase, breathing and heart rate slow down and muscles relax deeply. Deep sleep is the most restful phase of sleep.
How much REM sleep do I need?
REM sleep is the last stage of the sleep cycle. It is lighter than deep sleep, but more restorative than light sleep. Most people spend about 20-25% of their time in REM sleep.
During this phase, the brain is active - you are dreaming. While you are dreaming, your eyes can sometimes move very quickly. Your breathing and heart rate are also increased during REM sleep. REM sleep is very important for your mental and emotional health. It helps you process and store memories and can improve your mood and increase creativity.
WHAT IS SLEEP LACK?
You suffer from sleep deprivation if you do not get enough sleep at night. The lack of sleep can be acute (short-term) or chronic (long-term).
Acute sleep deprivation occurs when you sleep a few hours less than normal, for example because you worked late into the night or were at a party. Chronic sleep deprivation occurs when you constantly get too little sleep, for example because of difficulty falling asleep or waking up frequently during the night.
Lack of sleep can have serious effects on your health. Concentration problems, memory and decision-making are all severely affected by too little sleep. Mood swings and irritability are two other consequences of too little sleep. In extreme cases, lack of sleep can even lead to hallucinations and delusions.
THE PHYSICAL CONSEQUENCES OF SLEEP LACK
Lack of sleep can have a variety of effects on the body, including weight gain and an increased risk of diabetes and heart disease. Lack of sleep also weakens the immune system.
Lack of sleep can also lead to accidents because concentration and attention are impaired by too little sleep.
Physical signs of sleep deprivation include:
- yawning
- fatigue
- irritability
- Headache
- Difficulty concentrating
- Blurred vision
In addition to physical problems, lack of sleep can also affect mental health.
THE MENTAL CONSEQUENCES OF SLEEP LACK
Lack of sleep can lead to anxiety, depression and mood swings. Too little sleep also makes you forgetful and impairs your decision-making.
In extreme, chronic cases, lack of sleep can even lead to psychosis. Psychosis is defined as delusional thinking and hallucinations.
Psychological signs of sleep deprivation include:
- Irritability
- anxiety
- Depression
- Mood swings
- Difficulty concentrating
- forgetfulness
- Impaired decision making
Let us look at the possible causes of sleep deprivation.
10 CAUSES OF SLEEP LACK AND SLEEP DISORDERS 
There are various causes of insomnia. Some people have trouble falling asleep due to stress or anxiety. Others may have health problems that make it difficult to fall asleep.
Some common causes of insomnia include:
Stress: Stress can arise at work or at home or be caused by financial problems.
Anxiety: Anxiety is often caused by worry, stress or fear.
Depression: Depression can be caused by traumatic events, massive changes in life circumstances, illnesses or imbalances in the brain.
Medical conditions: Many medical conditions can cause insomnia, including sleep apnea, allergies, arthritis, asthma, cancer, heart disease, and thyroid problems.
Medications: Some medications are also known to cause insomnia. These include antidepressants, blood pressure medications, and stimulants.
Stimulants: Caffeine, nicotine and alcohol can make it difficult to fall asleep. These are found in coffee, tea, soda, cigarettes, e-cigarettes and more.
Light: Blue light in particular can make it difficult to fall asleep. This is because light suppresses the production of melatonin, a hormone that helps you fall asleep.
Noise: Noise can make it difficult to fall asleep and sleep through the night. Noise comes from traffic, loud music or other disturbing noises, such as from neighbors.
Temperature: A room that is too warm or too cold can cause insomnia. The ideal sleeping temperature is between 15 and 19ºC.
Shift work: Shift work or starting the workday early in the morning can affect sleep quality. This is because the natural sleep cycle is disrupted by unnatural sleep and wake times.
THIS HELPS AGAINST SLEEP DEPRIVATION AND INSOMNIA
There are several ways to treat sleep deprivation and insomnia. The most important thing is to find the cause of the problem and work on it.
Common treatments for sleep deprivation and insomnia include:
- Cognitive behavioral therapy: This therapy can help change your thoughts and behaviors around sleep.
- Relaxation techniques: These techniques can help you reduce stress and anxiety. These include yoga, meditation and deep breathing.
- Sleep hygiene: This involves changing your lifestyle and habits to sleep better. This includes exercising, maintaining a regular sleep schedule and avoiding caffeine before bed.
- Stimulus control therapy: This therapy involves changing your environment to help you sleep better. This includes keeping your bedroom dark, quiet, and cool.
- Medications: There are different types of medications used to treat insomnia, including over-the-counter medications, prescription medications, and natural remedies.
If you are having trouble sleeping, you should talk to a healthcare professional. He/she can help you find the cause of your sleep problems and treat them.
SLATNESS WHEN WAKENING
Even if you get enough sleep, you may still feel groggy and tired when you wake up. This is called “sleep inertia.”
Sleep inertia is the feeling of being groggy and disoriented after waking up. It can last from a few minutes to a few hours. Sleep inertia is caused by the body's natural sleep cycles. If you wake up from a light sleep phase, the feeling of disorientation and sluggishness should be less than if you are suddenly jolted out of deep sleep.
Sleep inertia becomes a problem when it persists and you have to go to work or school. It is particularly dangerous for active road users.
There are a few things you can do to reduce your sleep inertia:
- Exercise immediately after getting up. This will help to get your body and mind going.
- Eat a healthy breakfast. This will give you energy and help supply your body with important nutrients.
- Drink a coffee or other caffeinated beverage. This will immediately increase alertness.
- Shower alternately hot and cold.
- Avoid alcohol before bedtime. Alcohol can further increase the effects of sleep inertia.
Avoid driving if you feel sleepy. If you must drive, take a break every two hours.
10 TIPS FOR BETTER SLEEP
If you have trouble sleeping, there are many things you can do to improve your sleep. Here are ten tips for better sleep:
Regular sleep rhythm: Go to bed and get up at the same time every day - even on weekends. This helps regulate your body's natural sleep rhythm and helps you fall asleep and sleep through the night better.
Evening routine: A routine before going to bed signals to the body that it is almost time to sleep. Part of your routine can be taking a hot bath, reading a book or doing certain relaxation exercises. Take some time to relax and clear your head. You might also like to read a few pages from your favorite book or listen to slow music.
No stimulants before bed: Caffeine stimulates the central nervous system, so it should be avoided before bed. It is best to drink your last coffee at 3 p.m. You should also avoid alcohol in the evening. Alcohol may make you sleepy, but it affects the quality of your sleep. You are very likely to wake up at night or feel unrested and moody the next morning. Finally, nicotine is another stimulant that keeps you awake and unnecessarily burdens the body with toxins. So avoid tobacco products in the late afternoon and evening.
Light dinner: A large meal in the evening can cause indigestion and make it difficult to fall asleep. It is best to eat a light dinner at least two hours before going to bed.
Avoid exercise right before bed: Exercise can stress you out and make it difficult to fall asleep. It's best to avoid strenuous activity at least three hours before bedtime.
Pleasant sleeping environment: Your bedroom should be dark and quiet, and not too warm. This can help you fall asleep faster and sleep through the night. Pay attention to the quality of your mattress, blankets, pillows and sheets so that you don't burden your body with additional harmful substances.
No blue light before bed: Blue light can disrupt your natural sleep rhythm. It is best to avoid any type of screen for at least an hour before bed.
Relaxation techniques: Relaxation techniques can help reduce stress and prepare you for sleep. Relaxation techniques include deep breathing, progressive muscle relaxation, and visualization.
Get out of bed if you can't sleep: If you can't fall asleep after 20 minutes, get out of bed and do something else until you feel tired. This will help you avoid frustration and stress from not being able to sleep.
Consider medication: If all of the above tips don't help, consider treatment with medication or supplements.
In addition to these ten tips, there is another way to improve your sleep experience: What do you think about natural supplements that energize the body when you wake up and let you start the day with a smile?
WAKE-UP TABLETS
When people ask, "How much sleep should I get?" they're ignoring a crucial part of the entire sleep routine: waking up. How you wake up can shape your entire day. Waking up feeling groggy, lethargic, and unrested can lead you to think you didn't get enough sleep.
B・SYNC ON can help you wake up easier. They are the first supplement of their kind on the market and help those who have trouble getting out of bed in the morning.
SLEEPING PILLS VS. WAKE-UP PILLS
The main difference between sleeping pills and our wake-up pills is quite simple: it lies in the effect.
Sleeping pills are designed to make you sleepy so that you can fall asleep more easily. Many people are concerned about taking prescription sleeping pills. And rightly so – sleeping pills can be addictive and cause serious side effects.
B・SYNC ON, on the other hand, is designed to help you feel refreshed and energized. The tablets contain caffeine, B vitamins and zinc. This combination helps reduce feelings of tiredness so you can start the day feeling refreshed in the morning and have more energy throughout the day. B・SYNC ON is the first wake-up aid whose effectiveness has been clinically tested. Its innovative and patented technology uses the delayed release of caffeine.
Waking up is an important part of getting a good night's sleep. If you find yourself feeling tired in the morning or struggling to get going, then our wake-up tablets might be worth considering.
CONCLUSION
If you want to know: "How much sleep should I get?", the answer is: It depends on you and your individual needs. Everyone is different and needs different amounts of sleep. Ideally, adults sleep 7-9 hours a night. Exactly how much sleep you need and how well you sleep can affect how rested you feel in the morning.
One way to ensure you wake up feeling refreshed and energized is to take a wake-up aid like B・SYNC ON. B・SYNC ON contains caffeine, B vitamins and zinc, which are proven to reduce feelings of fatigue. Try B・SYNC ON if you want to get out of bed with a smile in the morning.
FAQ
How much sleep do I need?
Most people need about 7-9 hours of sleep per night. However, the exact number of hours depends on a variety of individual factors and your lifestyle.
How can I tell if I'm getting enough sleep?
If you constantly wake up tired, you may not be getting enough sleep. Another way to determine this is to pay attention to how you feel during the day. If you have trouble concentrating or are often irritable, this could be a sign that you are not getting enough sleep.
What are the consequences of too little sleep?
Not getting enough sleep can lead to a host of health problems, including difficulty concentrating, irritability, and impaired judgment. In the long term, lack of sleep can also increase the risk of obesity, heart disease, and diabetes.
