Sleeping is very important for our overall health as it affects every function in the body. By sleeping more, we can be more productive and finish our everyday tasks without a problem. Everyone needs proper overnight rest, but do you know how much you should sleep according to your age? The hours of sleep vary from person to person – someone needs 4 hours, but others need 8 hours to rest.

The infographic you can see below was made by The National Institute of Sleep and will help you determine how much rest you need. The numbers you see are the recommended sleeping time over a 24-hour period, so if you take a 30-minute nap, it counts. Lack of sleep is a serious disorder which can cause serious diseases, so make sure you’re resting properly in order to keep your health in check.

Here are the reasons which interfere with your sleep:

Back pain

Today, many of us suffer from back pain, which has negative effects on the life quality. It can be very painful and make you unable to get out of bed or move. And the excessive sleep can be one of the main causes for this.

Your back muscles are weakened, making you prone to back pain. In order to strengthen your back muscles start some low-intensity workout.


How this works – well, staying too long in bed can mix your metabolism, so instead of using energy – you will store it. A recent study has discovered that the participants who slept for ten hours a night were more likely to become obese 6 years afterwards than those who slept 8 hours.


Your sleeping pattern can be influenced by depression. And usually, it is manifesting with insomnia or oversleeping. It is proved that 15% of people with depression are oversleeping. Also, the excessive sleeping can have negative effects on your mental health, and extend the recovery.

Heart disease

Our heart needs both rest and exercise in order to be in shape and function properly. But, having too much of either of those can be dangerous. According to the Nurses’ Health Study that examined the sleeping habits of 72,000 women, those women who slept about 11 hours every night were more likely to suffer from coronary heart disease compared to those that had eight hours of sleep at night.


1. Make a Sleep Schedule: First, you need to make a sleep scheme which is best for you and your lifestyle and make sure to stick to it. Avoid using electronic devices 1 hour before going to sleep, meditate, or practice yoga.

2. Shower: If you feel sleepy at getting up from bed, take a cold shower. It is very efficient for waking up.

3. Work out: Exercising right after you wake up will clear your mind, boost the energy levels, and make your ready for the day!

4. Drink water: Drink a glass of lukewarm water after you wake up to stay hydrated during the day. Every time feel sleepy drink up to increase your energy levels!

5. Maintain your motivation: Find some activity that interests you and which you will enjoy, and let that be the reason why you get out of bed in the morning.

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Not all natural remedies are 100% efficient, not confirmed as such by a medical person. Most of the homemade remedies are supported by a study providing evidence in favor of their efficacy, but we can not guarantee that a certain recipe would help you in treating any other similar health condition Also, we disclaim any responsibility for the content of the web sites we have linked.

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