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How much sleep do I need?

Posted in on Dec 20, 2023. Tags: , , ,

We all know that sleep is important. Considering that we spend up to one-third of our lives sleeping, it is relevant to know just how much sleep we need each night in to fully recover and thrive.

The National Sleep Foundation has recently revised how many hours it recommends by age group: 

  • Newborns (0-3 months): 14-17 hours each day (previously it was 12-18)
  • Infants (4-11 months): 12-15 hours (previously it was 14-15)
  • Toddlers (1-2 years): 11-14 hours (previously it was 12-14)
  • Preschoolers (3-5): 10-13 hours (previously it was 11-13)
  • School-age children (6-13): 9-11 hours (previously it was 10-11)
  • Teenagers (14-17): 8-10 hours (previously it was 8.5-9.5)
  • Younger adults (18-25): 7-9 hours (new age category)
  • Adults (26-64): 7-9 hours
  • Older adults (65+): 7-8 hours (new age category)

Assess your sleep quality

Of course, many factors play into how much sleep we need to be...

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Recent Articles

Nap before or after workout?

Posted in on Jan 20, 2023. Tags: , ,

A good nap can fully restore your physical performance and guarantee improved alertness, better reaction time, and put you in a better mood. “Taking a nap is a great way to boost an athlete's performance without getting tired” – says Dr. Amy Bender from the University of Calgary. However, when should we throw a nap into our schedule – before or after doing physical activity?

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Light box therapy for jet-lag

Posted in on Jun 6, 2022. Tags: , ,

Jet lag is defined as a “condition characterized by various psychological and physiological effects (such as fatigue and irritability). Jet-lag occurs following a long flight through several time zones and results from disruption of circadian rhythms in the human body.

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Hydrogen Therapy for Muscle Recovery

Posted in on Apr 19, 2022. Tags:

Hydrogen is the lightest of all gasses. Research shows that drinking, bathing in, or inhaling hydrogen-enriched solutions has profound anti-inflammatory, antioxidant and antiapoptotic effects. For these reasons, many athletes see a potential in using hydrogen to improve recovery. With technologies for hydrogen therapy becoming more readily available, we can expect to see more sports teams employing it in their training routines shortly.

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