The National Sleep Foundation conducted a research which found how much sleep you need according to your age. Sleeping is necessary for our health and the proper development our body so it is necessary to know the recommended hours of sleep that experts advise. Therefore, we all need to have our proper rest in order to maintain good health, mental clarity and to have enough energy during the day this is the amount of hours you should sleep.
Lack of Sleep :
People who have a lack of sleep can suffer from many side effects some of which are: have difficulty concentrating, making decisions, think clearly and suffer from lack of appetite, weakening of the immune system etc.
Furthermore, studies have shown that if you sleep less than 5 hours it is very likely to develop health problems with the heart. People who sleep less than 5 hours increase the risk of developing Diabetes and obesity.
The Guidelines for Sleeping According to Age
A team of experts, guided by professor Charles Czeisler at Harvard University conducted a research. They included many studies from 2004 to 2014. This and other researches done between 1004 and 2014 showed the following results:
- Newborn (0 to 3 months): 14 to 17 hours of sleep.
- 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 (14-17 years): 8 to 10 hours.
- Youth (18-25 years): 7 to 9 hours.
- Adults (26-64 years): 7 to 9 hours.
- Senior (over 65 years): 7 to 8 hours.
The Main Causes of Sleep issues : Stress and Technology
Stress – it releases cortisol, the “stress hormone” and if its levels are high, then restful sleep will be prevented, interfering with your feelings and well-being.
Technology – When is time to sleep our brain automatically sends us signals(melatonin). the light emitted by the devices prevents the brain release the amount of melatonin needed for the body. If we stay in the dark, the body releases more melatonin, and this process is interrupted by the light emitted by our TVs, laptops, and cell phones.