Good quality sleep improves your body's defense system to fight off foreign cells and destroy them. In contrast, poor quality sleep deteriorates the body's immune response, according to a study published in the Journal of experimental medicine.
Did your growing workload and working from home impact your quality of sleep? Optimal sleep is vital for good health, but how much sleep is adequate?
The National Sleep Foundation recommends the following sleep ranges for normal circumstances. In some instances, people will need more sleep while recovering from illness, jet lag and radical time zone shifts.
- 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;
- School age children (6-13 years): 9-11 hours;
- Teenagers (14-17 years): 8-10 hours;
- Younger adults (18-25 years): 7-9 hours;
- Adults (26-64 years): 7-9 hours;
- Older adults (65 years and above): 7-8 hours.
If you suffer from the following symptoms, you might have insomnia.
- Feels sleepy and tired during the day;
- Is aways irritated;
- Have problems in focusing on one thing and memorising information.
A good sleep must be a priority in every person's life. You develop good sleep hygiene by going to bed at the same time each night and get up at the same time each morning. Ensure that your bedroom is quiet, dark, relaxing and at a comfortable temperature.