We all know how important a good night’s sleep is. During sleep, our body recovers and regenerates the energy we expended throughout our daily activities, be they physical or mental. But as we grow up, responsibilities increase, and we gradually lose time for sleep.
How long should we really sleep, based on our age? The National Sleep Foundation (NSF) based in Washington, DC issued new sleep recommendations in 2015. Published in ‘Sleep Health: The Journal of the National Sleep Foundation’, this study summoned experts of sleep, anatomy, physiology, pediatrics, neurology, gerontology and gynecology in order to accurately gauge the best amount of sleep one requires depending on their age.
Take a look at the table below.
* Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)
* Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)
* Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)
* Pre-schoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)
* School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
* Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
* Younger adults (18-25): Sleep range is 7-9 hours (new age category)
* Adults (26-64): Sleep range did not change and remains 7-9 hours
* Older adults (65+): Sleep range is 7-8 hours (new age category)
“This is the first time that any professional organization has developed age-specific recommended sleep durations based on a rigorous, systematic review of the world scientific literature relating sleep duration to health, performance and safety,” said Dr. Charles A. Czeisler, PhD, MD, chairman of the board of the National Sleep Foundation.
“The National Sleep Foundation is providing these scientifically grounded guidelines on the amount of sleep we need each night to improve the sleep health of the millions of individuals and parents who rely on us for this information,” Dr. Czeisler added.
However, the research suggested assessing one’s needs of sleep by answering the questions below. These queries must be asked to one’s self in order to find the right amount of sleep that works for you.
*Are you productive, healthy and happy on seven hours of sleep? Or does it take you nine hours of quality ZZZs to get you into high gear?
*Do you have health issues such as being overweight? Are you at risk for any disease?
*Are you experiencing sleep problems?
*Do you depend on caffeine to get you through the day?
*Do you feel sleepy when driving?
How about you, do you get enough sleep at night? Do you know someone who doesn’t? Share this list with that friend of yours!
