Our overall health and development are significantly affected by the rest we get daily, so experts advise that we should all follow certain recommendations when it comes to sleep duration.
The National Sleep Foundation recommended sleep time according to age, and the number of hours you should sleep determines whether you will have enough energy during the day, optimal health, and mental clarity.
Sleep problems can be a result of various factors, one of the main being stress and modern technology.
Stress stimulates the production of cortisol, the “stress hormone”. In high levels, this hormone causes restful sleep, sickness, and discomfort. On the other hand, the light emitted by technological devices impedes the ability of the brain to release melatonin, since the body produces this hormone in the dark.
Sleep difficulties lead to physical tiredness, difficulties to think clearly, make decisions, and concentrate, and lead to appetite loss. It has been found that sleep problems are directly linked to various health issues.
his is why you have to always make sure that you sleep enough hours in order to prevent some health issues. Thus, sleeping less than 5 hours can affect heart health, and less than 7, can lead to weight gain, obesity and diabetes.
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. They did all of this to find out the needed sleep hours and the effects sleep has on our health.
These are the conclusions they came to make:
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.
To avoid health problems and boost your immune system, ensure that you get enough sleep as recommended by the National Health Sleep Foundation.