These Are The Recommended Sleep Times According To The National Sleep Foundation

The National Sleep Foundation has released the recommended sleeping times of people according to their age. Proper rest overnight is important for our overall health. Here is how many hours of sleep your body needs in order to maintain good health, mental clarity and to have enough energy during the day.

Little sleep: A problem for everyone.

Physical tiredness is not the only problem when we do not sleep well, we do not just feel physical tiredness. We also have difficulty concentrating, making decisions, think clearly and suffer from lack of appetite. Many doctors have also proved that if you have sleeping problems it can also cause numerous health issues. The heart health can be endangered if you sleep less than 5 hours. Diabetes, obesity and weight gain are a result of sleeping less than 7 hours. So the first thing you need to do is to think about the number of hours that your body needs to sleep. Knowing if our rest is “sufficient” is the first preventive action.

Here are the recommended sleeping hours

In 2004, a professor named Charles Czeisler form the Harvard University conducted a study with other scientists in order to find the recommended sleeping hours. The study was conducted for 10 years (2004-2014) and tried to find how much rest is good enough for proper health. And the results were obtained when they evaluated the objectives and discovered how much time is enough to rest in order not to have a negative impact on the health.

According to the different stages of development, these are the recommended hours of sleep:

  • Newborn (0 to 3 months): 14 to 17 hours.
  • Babies (4 to 11 months): 12 to 15 hours.
  • Children (1-2 years): 11 to 14 hours.
  • Preschool (3-5 years): 10 to 13 hours.
  • School age (6-13 years): 9 to 11 hours.
  • Teens (14 to 17) : 8 to 10 hours.
  • Youth (18-25 years): 7 to 9 hours.
  • Adults (26-64 years): 7 to 9 hours.
  • Seniors (over 65 years): 7 to 8 hours.

Of course, the hours are approximate and vary from person to person. However, following these guidelines has significantly reduced the risk of several health problems in the study.

These are the main reasons for sleep problems:

Sleep problems can be a result of two main reasons – Stress and Technology.

Stress: Cortisol, also called the ‘stress hormone’ is releases by stress. And in case of increased level of cortisol it can have a high impact on the feelings of well-being and also hinder restful sleep.

Technology: In the light emitting excessive technological devices, the brain is unable to release the amount of melatonin needed. By staying in the dark, our body releases more melatonin, a process that is interrupted by the light of cell phones, laptop or televisions.

 

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