Scientists Explain How Many Hours of Sleep You Need, According to Your Age Group


Getting adequate sleep can make all the difference between feeling great and feeling like you got hit by a truck. Unfortunately, many of us suffer from chronic sleep deprivation; in fact, 35% of us claim to get less than the recommended minimum of 7 hours of sleep per night. The problem is so severe that the Center for Disease Control (CDC) called our sleep habits a public health epidemic, and rightly so.

About 40 percent of adults have insomnia, according to the National Sleep Foundation. It’s no surprise, really, when you think about the chronic stress epidemic we’re facing as well. With so much responsibility weighing on our shoulders, allowing our minds to relax when we fall into bed at night doesn’t come so easily.

However, we can’t allow modern society to interrupt our precious sleep time. Whatever is going on in the world, we have to be able to shut it out for at least seven hours a night. Life goes on, and some things we just can’t control. We can control our sleep hygiene, however, so we will talk in this article about some tips to help you get better sleep. The first thing that comes to mind when talking about getting good sleep is simply to prioritize it! Make it important to you, and the rest will fall in line.

With this in mind, how much sleep do you need, exactly? Depending on your age, it will differ slightly.


Obviously, young children and teens will require more sleep than grown adults; however, most adults definitely do not get the required amount of sleep. Here’s exactly how much sleep you should be getting according to your age group:


As you can see from the data above, both young adults and adults need 7-9 hours of sleep per night. School age children need 9-11 hours, and teens require 8-10.

Because of the advent of smartphones and Netflix, we stay up far past our bedtime getting lost in social media and TV shows. We text, email, scroll, play games, and read statuses until we wonder where the time went. Meanwhile, the blue light emitted from our phone, computer, or other device tells our brain “Wake up! You don’t need sleep yet!” See how this is counterproductive? Below, we will discuss a few important sleep habits (including putting down the technology) so you can get the quality sleep you deserve.



Countless studies have shown that the bright lights emitted from devices can keep you up because it throws off your circadian rhythm and melatonin levels. The lights from technology literally tell your brain to wake up, not go to sleep. Think about it: out in nature, the sun would wake us up and tell our bodies to get moving. Now that we live in modern society, we use lights late into the night, and our brains don’t know the difference between natural and unnatural light sources.

The fix: Try to keep your room as dim as possible when it starts getting dark outside, and avoid tech a few hours before bed.


Caffeine may help you wake up in the morning, but drinking it too close to bedtime will keep you awake during the night, too. Alcohol is a depressant and can make you sleepy initially, but you won’t get a good night’s rest. Alcohol spikes your insulin levels as your body processes the sugar, which can lead to disturbed sleep.

The fix: Drink all caffeine and alcohol 5-6 hours before bedtime.


Thinking too much usually leads to worrying and stressing, which will spike your cortisol levels and send adrenaline rushing through your body. Not the most relaxing activity before bed.

The fix: Relax. Unwind. Disconnect. Be in the moment. Take deep breaths. Do yoga, journal, or meditate before bed so that you can destress and truly prepare your mind and body for sleep.


Your body likes schedules, so when you don’t have a normal sleep pattern, your body gets confused. We used to go to sleep as soon as the sun set and awaken as it rose, so now that we live farther from nature, our bodies haven’t adjusted very well.

The fix: Living in modern society doesn’t mean our sleep habits have to suffer. Try to go to sleep and get up at the same time every day. Set alarms if you have to, and stick to them. Don’t stay up too late on weekends, or it will throw your sleep schedule off even more.


Scientists Explain 4 Things That Cause Leg Cramps (And How to Fix It)

leg cramps

If you’ve ever experienced a charley horse before, then you know that nothing can quite compare to the sensation. They occur mostly during sleep, and scientists believe this happens due to lying in one position for a long period of time, which can result in muscle cramps and contractions. During the day, you move around a lot, which keeps the blood flowing and the muscles engaged.

This uncomfortable sensation wakes many people up during the night, but luckily, a charley horse doesn’t tend to last more than 10 minutes or so. However, it can leave you feeling sore the next day.

Many people simply walk off the pain, but it can become a recurring problem if you don’t go to the source to fix it. Today, we will go over the reasons for these muscle spasms, as well as solutions for getting rid of them.

If you experience leg cramps that wake you in the middle of the night often, then read on to find out the causes and solutions so that you can get a restful sleep, pain-free.


A “charley horse,” or leg cramp, is a painful muscle spasm in your calf, thigh, or foot, according to WebMD.

If you’ve ever wondered why people call it a “charley horse,” try to think of how you’d feel if a horse kicked you in the calf or thigh. It would probably hurt pretty badly, which explains why people refer to the muscle spasm as a charley horse.

Somewhere between going to sleep and waking up, many people experience these muscle spasms, but don’t know why.We’ve listed the most common reasons for muscle spasms below.



When you sweat a lot or simply don’t drink adequate water, your body will lose electrolytes, which help to maintain proper function of your muscles. Consequently, not hydrating your body will likely result in frequent muscle spasms.

Electrolytes help to control your muscle contractions, so when your body doesn’t have enough electrolytes, it could cause painful muscle tension in the late hours of the night.


Although many people sleep better in a cold room, a cooler temperature can cause muscles to spasm. If you insist on keeping the room cold, make sure you cover up with enough blankets, and don’t forget to cover your legs.

Being exposed to cold temperatures can cause the muscles to stiffen and become inflexible, which could cause painful muscle contractions.


Whether you work all day sitting down or standing up, simply being in the same position for that long could trigger muscle spasms later on, especially if you don’t stretch. Women who wear heels are especially vulnerable to muscle cramps, as this puts enormous strain on the feet, spine, and legs.


One of the biggest mistakes people make all too often is exercising without stretching before and after. While exercise will increase your physical fitness and strength, not giving the muscles a good stretch can cause painful repercussions later on. Your muscles need time to recover after an intense workout, so make sure to stretch them out to avoid injury and muscle spasms.



Before a workout, you do a warm up to get your muscles ready for exercise and prevent injury, right? Well, the same concept applies to preventing a charley horse. If your muscles feel sore or stiff, just hop in the shower to ease your pain and relax your muscles.

The warmth of the water will help to soothe your body, and can go a long way in preventing muscle spasms during the night.


You might’ve heard this age-old remedy before, and many people have tried it with success. Studies have shown the effectiveness of using pickle juice to ward off sore muscles, and one study proved that pickle juice works better than even water at alleviating muscle cramps.

Pickle juice contains a lot of salt, which we need in order to maintain proper control of our muscles. This explains why this remedy works so well, and best of all, you probably already have a jar of pickles in your house.


Muscle spasms can also occur due to low levels of potassium. Bananas contain one of the highest concentrations of potassium among any food in nature, so the next time you have a charley horse, try eating a banana or two to replenish your potassium levels and alleviate muscle cramps.

Scientists Explain What Happens to Your Body When You Don’t Let Go of Negative Feelings

negative feelings

Remember, you don’t forgive someone for his or her sake – you forgive them for your sake. ~ Stephanie A. Sarkis, Ph.D.

A Lesson from Friedrich Nietzsche

The German philosopher Friedrich Nietzsche once likened forgiveness to weakness. Insisting that “God is dead” and that we are all sheep-slaves, it’s quite clear that Friedrich was a ‘tad’ more cynical than is considered healthy (a typical demeanor of philosopher-scholars.)

Had the great German philosopher understood the effects of stress on the body and mind, the end of his life may have come under slightly more favorable conditions. Nietzsche’s relentless pessimism, obsessive pursuit of “truth and inquiry,” and tireless work habits almost certainly contributed to his most unfortunate demise.

Mr. Nietzsche eventually suffered a complete mental breakdown and loss of all cognitive faculties at the age of 44. He then spent the rest of his life in a near-catatonic state in the care of his mother before dying of syphilis.

Like many others, past, present, and future, Friedrich Nietzsche was chronically stressed out. His inner and outer lives were turbulent, and he was always fighting his own demons, not to mention the expectations of his uber-religious and demanding mother.


Why do we hold onto feelings like anger, anxiety, callousness, frustration, irritability, malice, rage, and resentment? Usually, something unfortunate occurs, and we delay forgiving ourselves or someone else – sometimes for life. While allowing a bit of bitterness to brew under the surface may not seem all that bad, it’s toxic to our physical and mental health.

To illustrate this point, let’s consider the effects of stressful events in early childhood – a time in one’s life that is supposed to be carefree and joyful. In an article titled “Early Childhood Stress Can Have a Lingering Effect on Your Health,” Dr. Joseph Mercola writes:

A study revealed impaired immune function in adolescents who experienced either physical abuse or time in an orphanage as youngsters. Even though their environments had changed, physiologically, they were still responding to stress. How the immune system develops is very much influenced by the environment.

The notable words within the above passage are: ‘physiologically; they were still responding to stress.’ As in, there is no longer a threat, but the body is still reacting as if there is. Both medical experts and laymen refer to this as being “wired for stress,” and this wiring kills people.

Dr. Mercola is referring to trauma – the end-result of prolonged exposure to stress. Mercola goes on to explain that childhood trauma causes lasting physical changes in the developing brain.

To be clear, environmental stimuli are (typically) more impactful for a child than an adult. However, this is not always the case, as combat veterans and other adult victims of trauma diagnosed with PTSD show.

In short: although the nervous system and immune system development slow as we age, changes do occur throughout life. Holding onto feelings that bother us – which our body perceives as nothing more than chronic stress – can lead to mild to severe physical and mental health conditions.


Chronic resentment, which is another way of saying chronic stress, can kill you. Consider that over 90 percent of all doctor visits are for stress-related health complaints.

Per the American Psychological Association (APA), “Chronic stress, or a constant stress experienced over a prolonged period of time, can contribute to long-term problems for the heart and blood vessels. The consistent and ongoing increase in heart rate, and the elevated stress hormones, (and elevated blood pressure)can take a toll on the body.”

WebMD lists the symptoms of long-term stress as follows:

– aches, pains, and tense muscles
– anxiety and depression
– chest pain and rapid heartbeat
– frequent colds and infections
– headaches
– insomnia
– loss of sexual desire and/or ability
– low energy
– upset stomach (constipation, diarrhea, and nausea)

Neurologically, long-term resentment can lead to a decrease in the production of new brain cells. Emotionally, the individual will likely become more emotional and forgetful.

While we may tend to ignore the physical signs of resentment, according to the late neuropharmacologist Candace Pert, “the body is your subconscious mind. Our physical body can be changed by the feelings we experience.”

Learning to Forgive

Self-forgiveness is essential for self-healing. ~ Unknown

If you are harboring feelings of anger and resentment, it is crucial to understand that your subconscious mind is in a state of continuous (perhaps low-level) stress. This “background stress” can take its toll on your body and mind.

With that said, it’s enormously beneficial to practice forgiveness. Remember, forgiveness implies that you’re making peace with the pain and trying to let it go – it is something that you do for yourself.

To begin the process of forgiveness, first find a peaceful place that allows you to be alone with your thoughts. Then, try the following four steps:

1. Recall the incident. The first step is about acceptance; accepting that it happened; accepting how you felt and still feel about it, and how you reacted.

2. Acknowledge lessons learned. The second step involves bringing to mind how the event affects you. It’s likely that you’ve experienced a bit of growth or learned some valuable lesson about yourself and others.

3. Decide to forgive. Think about the other person involved. While it may be hard, remembering that all of us are flawed and have weaknesses may help alleviate some of the negative emotions you’re experiencing.

Finally, say “I forgive you,” either to the other person or yourself. You may feel that explaining why you forgive them – and that’s completely okay, even healthy!

We part ways with one final quote, courtesy of Louis B. Smedes:

“To forgive is to set a prisoner free and discover that the prisoner was you.”

BOMBSHELL: What Top Scientists Just Exposed About Michelle Has Barack In PANIC MODE

First lady Michelle Obama has wasted a lot amount of her time in the White House combating childhood obesity. America’s children have been forced to eat cardboard and pig slop because she says it’s healthy. Well, she’s dead wrong. 

The truth is that she has wasted millions of taxpayer dollars on failed programs much like her husband.

And the truth is that scientific evidence is suggesting that her crappy school lunches are far worse for children than she would like to believe.

In fact, the results of a recent Virginia Tech study offer critics new ammunition by suggesting school lunches might be CAUSING the very problem Obama has been fighting. OBESITY!

Wen You of the Virginia Tech College of Agriculture and Life Sciences explained that “While well-intentioned, these government funded school meal programs that are aimed at making kids healthy are in fact making participating students more at risk of being overweight.”

“Research indicated that the longer children were in such programs, the higher their risk of being overweight,” You said. “The most negative effect of government meal programs were in the south, northeast, and rural areas of the country.”

Researchers studied over 21,000 students nationwide from kindergarten through eighth grade.


Kim Smith at Conservative Tribune reports that children who participated in a school meal program were more likely to be overweight, and children who didn’t participate were less likely to be overweight. Clearly, it’s time for the government to stay out of areas it doesn’t belong — like education and nutrition.

“It’s potentially troubling since even the nutritional targets of previous standards were not being met satisfactorily prior to this new legislation, and now there are potentially millions more kids who could be affected by accessing free school meals,” You said.

Troubling and embarrassing.

Obama’s school meal programs is turning out just like every other Democrat program that “intends” to make things better — it is actually making things worse.

This shouldn’t be too surprising. Obama has no formal education or certification in nutrition. It would appear her only interest in an effort to make Americans healthy is the excuse to waste millions of dollars.

So this is all a big waste of money at the expense of all of us taxpayers to make the Queen appear relevant, which she isn’t. She never will be.

Sure, she’s the first black transsexual first lady but that’s about it.

So sorry Queen Obama but your government mandated (under the threat of extortion) lunches SUCK! You would never eat that garbage and you would NEVER feed that slop to your adopted daughters. Nice try, now get lost and take your Marxist husband with you…


God Bless.

Source: Western Journalism,;


Thousands of Scientists Declare Obama a LIAR: ‘Climate Change a Complete Hoax and Scam’

Thousands of Scientists Declare Obama a LIAR: ‘Climate Change a Complete Hoax and Scam’

Former President Obama declared in a State of the Union Address that, “No challenge poses a greater threat to future generations than climate change.”

One would think that the greatest threat to future generations is the ever-growing debt that is quickly approaching $20 trillion, $9 trillion of which was added during Obama’s presidency. A child born in 2016 bares a $42,000 share of the publicly held federal debt. Before these children even take their first steps, Washington has made decisions that reduce their future economic opportunity.

Not according to Obama:

“Look, if anybody still wants to dispute the science around climate change, have at it,” Obama said, “You’ll be pretty lonely, because you’ll be debating our military, most of America’s business leaders, the majority of the American people, almost the entire scientific community and 200 nations around the world who agree it’s a problem and intend to solve it.”

Over 30,000 scientists disagree with Obama and Al Gore, and have come forward and stated that ‘catastrophic man-made global warming’ is a complete hoax and science lie.

According to Natural News, one of these experts is Weather Channel founder John Coleman, who warned that the election could have proven to be a “tipping point” in favor of people like Al Gore, who continues to amass vast fortunes based on the global warming scam.

In a recent interview with Climate Depot, Coleman said:

“Al Gore would have emerged from the shadows to declare victory in the ‘global warming’ debate had Hillary Clinton moved into the White House. Yes, if that had happened and the new climate regulations became the law of the land, they would have been next to impossible to overturn for four to eight years.”

Climate change proponents remain undeterred in their mission, ignoring numerous recent scientific findings indicating that there has been no warming trend at all for nearly two decades.

Al Gore’s dire predictions of the melting of polar ice on a massive scale have proved to be completely false. In fact, in 2014 – a year that was touted as being “the hottest ever” in the Earth’s history – there were record amounts of ice reported in Antarctica, an increase in Arctic ice, and record snowfalls across the globe.

Debunking the “97 percent” lie

On top of those “inconvenient truths,” the White House’s assertion that 97 percent of scientists agree that global warming is real has been completely debunked. Several independently-researched examinations of the literature used to support the “97 percent” statement found that the conclusions were cherry-picked and misleading.

More objective surveys have revealed that there is a far greater diversity of opinion among scientists than the global warming crowd would like for you to believe.

From the National Review:

“A 2008 survey by two German scientists, Dennis Bray and Hans von Storch, found that a significant number of scientists were skeptical of the ability of existing global climatemodels to accurately predict global temperatures, precipitation, sea-level changes, or extreme weather events even over a decade; they were far more skeptical as the time horizon increased.”

Other mainstream news sources besides the National Review have also been courageous enough to speak out against the global warming propaganda – even the Wall Street Journalpublished an op-ed piece in 2015 challenging the Anthropogenic Global Warming (AGW) pseudoscience being promulgated by global warming proponents.

And, of course, there are the more than 31,000 American scientists (to date) who have signed a petition challenging the climate change narrative and 9,029 of them hold PhDs in their respective fields. But hey, Obama, Al Gore and his cronies have also ignored that inconvenient truth, as well.

Many of those scientists who signed the petition were likely encouraged to speak out in favor of the truth after retired senior NASA atmospheric scientist John L. Casey revealed that solar cycles are largely responsible for warming periods on Earth – not human activity.

Al Gore and his cronies continue getting richer from the global warming hoax

But the global warming crowd continues to push their agenda on the public while lining their pockets in the process. If you’re still inclined to believe what Al Gore has to say about global warming, please consider the fact that since he embarked on his crusade, his wealth has grown from $2 million in 2001 to $100 million in 2016 – largely due to investments in fake “green tech” companies and the effective embezzlement of numerous grants and loans.

In June, when President Donald Trump announced that he was withdrawing the United States from the Paris Climate Accord the Democrats and mainstream media went into a frenzy declaring that the world was coming to an end, crops would suddenly start to die and our children would be stricken with more illnesses.

What the Democrats do not want the American people to know is that the United States contributed $1 billion to the global Green Climate Fund, but the world’s top polluters contributed nothing, David Asman reported.

Fox News reported that Asman said on “Forbes on Fox” that China, Russia and India contributed no money to the Green Climate Fund, yet that international community pressured the U.S. to sign onto the Paris Climate Accord.

Steve Forbes said that the billion-dollar payment is another reason why President Trump was smart to withdraw the U.S. from the Paris agreement, and America already reduces carbon emissions better than any other nation in the world.

Of course, the left and mainstream media will not report how much the United States contributed in comparison to other countries, or that President Trump does support continuing efforts to reduce carbon emissions – they would rather continue their fake news rhetoric and deceiving the American people.