Sleep duration by age

A lot of scientific studies have shown that a good night's sleep is essential at any age. Sleep energizes the mind, restores the body, and strengthens virtually every system in the body. But how much sleep is really enough for health benefits? And what is the appropriate amount of sleep according to age? The following article helps you to have the right answer to this problem.
National Sleep Foundation guidelines in the US recommend that healthy adults need 7 to 9 hours of sleep each night. Babies, children and adolescents need more sleep to stimulate their growth and development. People over 65 should also get 7 to 8 hours of sleep each night. Knowing general recommendations for the amount of sleep you need is the first step. Then, having to reflect your individual needs based on factors like your activity level and overall health is the next essential. And finally, of course, it's important to apply healthy sleep tips so that you can really get the full and sound sleep recommended.

The length of a person's sleep depends on many factors, including their age. In general, we can divide the amount of sleep needed by each age as follows:
Newborns (0 - 3 months old) need 14 - 17 hours of sleep every day. Newborns (4 - 11 months old) need 12 - 15 hours of sleep Toddlers (1 - 2 years old) need 11 - 14 hours of sleep each day. Preschool children (3 - 5 years old) need 10 - 13 hours of sleep every day. School-age children (6-13 years old) need 9-11 hours of sleep every day. Teenagers (14 - 17 years old) need about 8 - 10 hours a day to sleep. 7 to 9 hours is the amount of sleep most adults need, although some people may need less than 6 hours or up to 10 hours a day. Elderly people (65 years of age and older) need 7-8 hours of sleep per day. Pregnant women in the first 3 months often need a few hours more sleep than usual. But experts say that if a person feels sleepy during the day, even while engaging in other activities, they are not getting enough sleep.

With that said, the answer to the question "how much sleep is enough" depends on many factors. A person's amount of sleep will increase if they are sleep deprived or have not even been able to sleep for any reason in the previous days. If a person regularly doesn't get enough sleep, they develop a concept known as a "sleep debt," akin to an overdraft at a bank. Finally, when our bodies get too much of a tolerance, they start asking us to pay off that "sleep debt".
We can't really adapt to sleeping less than we need. We can get used to a schedule that keeps us from getting enough sleep, but our judgment, reaction time, and other body functions can go wrong or even stop working if we don't get enough sleep. for too long.
Why do you need REM sleep and deep sleep?
There are four stages of sleep, based on brain activity levels. The first two stages are gentle. Stage three is "deep sleep," when our brain waves slow down and it's harder for us to wake up during this stage. During these stages, our bodies carry out tissue repair, work on growth and development, strengthen the immune system, and store energy for the next day.
Rapid eye movement (REM) sleep, also known as R stage, usually begins about 90 minutes after a person falls asleep. Brain activity increases, your eyes move around quickly, and your pulse, blood pressure, and breathing rate all increase. This is also when we realize most of our dreams. Rapid eye movement sleep is important for learning and memory. That's when your brain processes the information you've received during the day and stores it in your long-term memory.
Signs of insomnia?
Common signs that a person is not getting enough sleep include:
Feeling sleepy or tired, depressed during the day, especially during light activities like sitting in the cinema or driving a car Falling asleep quickly, within 5 minutes of lying down Sleep time is broken into small intervals To wake up at the same time each day requires an alarm clock Feeling groggy when waking up in the morning or throughout whole day (sleep on inertia) Very difficult to get out of bed Mood changes, irritability, irritability Forgetfulness Loss of focus on certain tasks Sleep more on days when you don't have to wake up forced to a certain time How to know if you get enough sleep or not?
To find out if you're getting enough sleep at night, ask yourself and answer the following questions:
Are you feeling healthy and happy with your sleep schedule and sleep time? current time? Do you feel like you've had enough sleep to have enough energy to be productive? Do you ever feel sleepy during work or after coming home? Do you depend on caffeine to keep yourself awake throughout the day? Is your sleep-wake schedule regular, even on weekends?

Effects of sleep loss?
As mentioned, the frequent lack of sleep, lack of sleep can cause many serious consequences for health. Too little sleep can cause:
Memory problems Feeling depressed Lack of motivation in everything Constantly irritable, irritable Time to react slower The body's immune system is weakened, causing family increased likelihood of disease Feeling stronger pain Higher risk of diseases such as high blood pressure, diabetes, heart disease or obesity Decreased sex drive Wrinkled skin and dark circles under the eyes Overeating and weight gain Difficulty problem-solving and difficulty making decisions Too much sleep deprivation can even lead to hallucinations. Studies have shown that sleep deprivation is dangerous. Sleep-deprived study subjects who were given driving techniques in a simulated driving room or on hand-eye coordination tasks performed worse or worse than those who were given the drink. Alcohol. Sleep deprivation also changes the way alcohol affects our bodies. If a person drinks alcohol while tired from lack of sleep, they will have more serious problems than those who are well rested.
According to the National Highway Traffic Safety Administration, driver fatigue caused about 83,000 auto accidents between 2005 and 2009 and 803 deaths in 2016. Some researchers say that the actual number is much higher. Since drowsiness is the brain's last step before falling asleep, drowsy driving can - and often does - lead to disaster. Stimulants like caffeine cannot block the effects of severe sleep deprivation.
The National Sleep Foundation points out that a person may be too drowsy to drive safely if they:
Trouble keeping their eyes focused Can't stop yawning Unable to remember directions Being hazy and having thoughts idle thoughts Having trouble keeping your head up Encountering traffic jams, going in the wrong lane How to ensure sleep time and get a good night's sleep?
Healthy habits can help us sleep better and longer.
Give yourself time to sleep: Busy schedules can make it difficult to get a good night's sleep. Keep a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends. Create a quiet, relaxing space: Keep your bedroom dark, quiet, and at a comfortable temperature. Only use it for sleep, sex, and quiet activities like reading. Do not bring in electronic screens such as TVs or mobile phones.

Form a good bedtime routine: Avoid bright lights, large meals, caffeine and alcohol before bed. Try things that help you relax, like taking a hot bath. Exercise regularly: Get about 30 minutes of exercise every day, at least 5 hours before bed. Sufficient afternoon nap. Aim for no more than 30 minutes so you can stay awake for afternoon tasks while not disrupting your sleep schedule at night. Don't try to force yourself to sleep: If you find yourself lying awake, get up and do something quiet, such as reading a relaxing book, until you feel drowsy. Journaling can help you get to sleep. Talk to your doctor regularly. Several health conditions can cause our sleep problems. Ensuring the right amount of sleep and getting a good night's sleep has long been a concern in everyone's sleep. Chronic lack of sleep can have serious consequences, especially for drivers who often have to run long distances. Many people may feel that they only need a few hours of sleep a night, but they don't realize that their performance has been affected. People who sleep too little during the night don't perform as well on complex mental tasks as those who get enough sleep.

Reference sources: webmd.com, mayoclinic.org