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


In today’s article, we are going to present you the recommended sleep time according to the age, given by the National Sleep Foundation. The rest is one very important thing for our development and health, so because of this, it is necessary to know the recommended hours for sleep which the experts advise.

In order to have enough energy during the whole day, as well as mental clarity and good health, here we will present you the amount of hours you should sleep.

Little sleep is a problem for every person.

When we don’t sleep well, we don’t only feel physical tiredness, but we also have difficulties in concentrating, making decisions, think clarity and suffer from lack of appetite as well.

According to some experts, the sleep problems are directly related to several health problems. It has been also seen that sleeping less than 5 hours a night, affects our heart health. Less than 7 hours sleeping promotes weight gain, obesity and diabetes as well. One of the first issues which should be taken in consideration is the number of hours of sleep recommended. When we know if our rest is “sufficient” is the first preventive action.

– Recommended sleep hours – new guidelines

One professor at the Harvard University, named Charles Czeisler, conducted a research together with some other experts, in order to determine the recommended sleeping hours. In order to do this, there were different studies conducted between 2004 and 2014. The objective was analyzed in order to determine how much rest was not enough to affect the health of the people.

According to the different stages of development, the following conclusions were reached:

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.

These hourly rates are approximate. Each person can present a certain variation in the number of the rest hours. However, if there is a considerable decrease in the number of recommended sleeping hours, it can pose a health risk.

– Main causes of sleeping problems

There are two main factors which can cause rest problems: stress and technology.

1. Stress – it helps to release as much as cortisol, which is also known by the name “stress hormone”. The elevated levels of cortisol prevent restful sleep and they also interfere with the feelings of well – being.

2. Technology – in the light emitting excessive technological devices, the brain does not have the ability to release the needed amount of melatonin. When we stay in the dark, our bodies release more melatonin, which is a process interrupted by the light of the cell phones, laptops or televisions.