Even if you sleep 8 hours every night, you`ll feel beaten up if you spend at least 2 of those hours tossing and turning in bed.

Undoubtedly, sleep quality depends on each specific person – their exercise habits, health problems, general lifestyle.

Furthermore, according to the National Sleep Foundation, the number of hours needed to get enough sleep depends on your age:

• Newborns (0–3 months) – 14–17 hours per day;
• Infants (4–11 months) – 12–15 hours;
• Toddlers (1–2 years) – 11–14 hours;
• Preschoolers (3–5 years) – 10–13 hours;
• Children (6–12 years) – 9–12 hours;
• Teenagers (13–17 years) – 8–10 hours
• Young adults (18–25 years) – 7–9 hours;
• Adults (26–64 years) – the same 7–9 hours;
• Older adults (65+) – 7–8 hours.

Signs that you`re not sleeping enough:

- You feel dizzy in the mornings;
- Headaches after waking up;
- You`ve gained weight lately;
- At work, you feel less productive;
- You don`t have the energy to exercise;
- To `stay afloat,` you drink coffee or energy drinks.

Tips for improving sleep quality:

1. Strictly adhere to a sleep schedule (even on weekends!).
2. Exercise every day.
3. Don`t consume caffeinated drinks after 3 PM.
4. Take a hot shower before bedtime.
5. Turn off all electronic devices an hour before bedtime.

If this article was useful to you, share it with your loved ones! They will be grateful to you. Stay healthy!