How Many Hours Of Sleep Are Needed Per Night (By Age)

How Many Hours Of Sleep Are Needed Per Night (By Age)

Getting enough sleep each night is essential for our health and well being, so ensuring you have a good sleep should be a priority. In many cases concerns, everyday chores and stress lead us to not having a good night's sleep. Not sleeping enough on a regular basis has very negative consequences on your health as well as causing fatigue which can ultimately affect your heart, your mind and even your weight. Keep reading this OneHowTo article to discover how many hours we need to sleep and how to respect the times suggested by specialists.

Benefits of adequate sleeping time

Getting enough sleep each night is essential in order to feel rested, to perform everyday chores with energy, and to feel good. Sleeping has many general health benefits, both physically and mentally. Here are some of the main benefits of getting adequate sleep:

  • Reduces stress and anxiety and improves mood.
  • It improves concentration and learning abilities.
  • It increases endurance and reduces fatigue.
  • It improves quality of life.
  • It improves and accelerates the metabolism.
  • It reduces the risk of inflammatory processes.
  • It strengthens the immune system, helping the body better protect itself against external aggressions.

For all these reasons, sleeping and resting during sufficient hours each day is important. If you fail to get enough hours sleep per night, there will be consequences. It exposes our body to fatigue and constant tiredness that may even lead to serious psychological or physical disorders, all which severely compromise our health.

How Many Hours Sleep Per Night - By Age

The answer to the question of how many hours we need to sleep depends on your age on the recommendations made by sleeping disorder specialists. They have conducted studies that suggest that the proper amount of sleep should be set according to the needs of each age group. In addition, the hours of rest may vary according to the characteristics of each person, taking into account for example your lifestyle, schedule and state of health, etc.

General recommendations regarding the necessary hours of sleep according to age are as follows:

  • Newborn (0-3 months): between 14 and 17 hours a day, also acceptable between 11 and 13 hours. It is not advisable that they sleep more than 18 hours.
  • Babies (4-11 months): between 12 and 15 hours a day, also acceptable between 10 and 11 hours. They should not sleep more than 16 to 18 hours.
  • Toddlers (1-2 years): between 11 and 14 hours a day, less than 9 or more than 15 to 16 hours is not advisable.
  • Preschoolers (3-5 years): between 10 and 13 hours a day, less than 7 or more than 12 is not recommended.
  • School-age children (6-13 years): between 9 and 11 hours a day.
  • Adolescents (14-17 years): 8 to 10 hours a day.
  • Young adults (18-25 years): between 7 and 9 hours a day, less than 6 or more than 10 or 11 is not recommended.
  • Adults (26-64 years): between 7 and 9 hours a day.
  • Over 65 years: 7 to 8 hours a day.

How To Ensure Adequate Sleep

Although the number of hours is important to feel rested and promote health, so is the quality of the sleep, necessary to enjoy a deep and prolonged sleep through the night.

If you have difficulties sleeping well or falling asleep is a challenge it is important that you adopt some simple steps to help you solve these problems. Among them are physical exercise, established routines and sleep schedules, avoiding distractions before going to bed, reducing the consumption of food or drinks with caffeine, moderate alcohol consumption, do not stare at the screen of your phone or laptop immediately before going to bed, decrease napping times and drink relaxing herbal teas, etc.

Find out more details by referring to our article on how to sleep better.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

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