sleep It is a basic need of the human body and doing it correctly brings many benefits to both physical and mental health; However, the daily hustle and bustle does not allow us to sleep hours of sleep necessary to obtain all the benefits.
Among the benefits Sleeping the correct hours are varied, such as physical development, strengthening of higher mental abilities, strengthening the immune system and emotional balance.
The amount of sleep needed It depends on several factors,but there is one that stands out and that is the agehere we share with you the recommended number of hours you should sleep according to how old you are,according to details from the Mayo Clinic:
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How much should babies, children and adolescents sleep?
The recommended age in the age group of 0 to 3 months is from 2 to 5 p.m., while from 4 to 12 months It is 12 to 16 hours per 24; In both cases, naps of between 30 minutes and 2 hours should be included.
From the first year of life, the recommended number of hours is the following:
- From 1 to 2 years: 11 to 14 hours for every 24 hours, including naps.
- From 3 to 5 years: 10 to 13 hours for every 24 hours, including naps.
- From 6 to 12 years: 9 to 12 hours for every 24 hours, (does not include naps).
- From 13 to 18 years: 8 to 10 hours per 24 hours (does not include naps).
A constant and organized routine will help to improve sleeping habits more and more and will make the task easier. Lowering the intensity of activities when bedtime approaches will be of great benefit to achieve the goal properly.
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How many hours of sleep should an adult get?
For people from 18 years old, The amount of healthy hours of sleep to be considered a healthy habit is 7 to 8 hours per 24,although it can be higher.
Los health problems, work schedules, stress or nightlife, They can interfere when achieving said goal; However, it is important to strive to get that amount of sleep to prevent long-term illnesses or discomfort and low energy the next morning.
What other factors intervene in the number of hours we should sleep?
In addition to age, other factors can also affect the hours of sleep each person needs to feel good and rested.
- Sleep quality: Sleeping the recommended hours will not be enough if the quality of sleep is poor. Waking up during the night even though you sleep all your hours will not give you the benefits of restful sleep.
- Sleep deprivation: If you were sleepless the night before,the hours needed to sleep the next day will increase.
- Pregnancy: Hormonal changes and physical discomfort typical of this condition, especially in the last trimester, can cause poor sleep quality.
- Aging: An older adult will generally have the same need for hours of sleep as a young adult, however with advancing age habits change, sleep may become lighter, it is more difficult to fall asleep and the days spent sleeping become shorter.
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What happens if I don’t get all the recommended hours of sleep?
For a child, what is recommended to sleep will depend on the sleeping habits whatever parents impose, helping them get enough sleep will bring them a better state of health, improvement in attention, memory, learning; as well as in behaviour and emotional management.
in an adult, sleep less than the recommended 7 or 8 hours could be related to a poor state of health that, combined with other bad habits, such as eating habits and lack of physical activity, could trigger, over time, diseases such as diabetes, heart problems, high blood pressure, anxiety or depression.
Practice a good sleep hygiene can help you achieve the hours of sleep needed to rest well and maintain a healthier lifestyle.
What are the common consequences of insufficient sleep on overall health?
Interview between Time.news Editor and Dr. Sarah Blake, Sleep Specialist
Time.news Editor: Welcome, Dr. Blake! Today we’re diving into the intricacies of sleep and its importance to our health. To kick things off, why is sleep considered a basic need for humans?
Dr. Sarah Blake: Thank you for having me! Sleep is essential because it plays a crucial role in various bodily functions. It affects our physical health,mental clarity,emotional stability,and even our immune system. Without sufficient sleep, we can experience cognitive decline, heightened stress, and a weakened immune response, which can lead to more serious health issues over time.
Time.news Editor: Those effects really highlight how crucial sleep is. We’ve become a society that’s almost glorified busyness, frequently enough at the expense of sleep. What are some of the tangible benefits we get from a proper amount of rest?
Dr. sarah Blake: Absolutely, and that’s a concern. Proper sleep has a myriad of benefits – from physical development to boosting our cognitive abilities. It not only enhances memory and learning but also supports emotional balance and resilience against stress.There’s considerable evidence linking adequate sleep to a stronger immune system, which is especially pertinent during flu season or times of stress.
Time.news Editor: That’s enlightening! Now, we know that sleep needs vary by age. Can you give us a speedy rundown of how much sleep different age groups need?
Dr. Sarah Blake: Sure! According to the recommendations from the Mayo Clinic,newborns (0-3 months) need about 14 to 17 hours of sleep. As they grow into infants (4-11 months), that number decreases slightly to about 12 to 15 hours. Toddlers (1-2 years) need around 11 to 14 hours, while preschoolers (3-5 years) generally require 10 to 13 hours.Children ages 6 to 13 should aim for 9 to 11 hours, and adolescents (14-17 years) typically need about 8 to 10 hours. Adults, including those older than 18, are recommended to have 7 to 9 hours to function optimally.
Time.news Editor: It’s captivating to see how sleep needs evolve throughout life! Given the modern lifestyle and the daily hustle, what advice do you have for adults struggling to get those recommended hours in?
dr.sarah Blake: Establishing a consistent sleep routine is vital. Going to bed and waking up at the same time every day helps regulate our biological clock. Additionally,creating a relaxing bedtime environment,minimizing screen time before bed,and avoiding caffeine in the late afternoon can improve sleep quality. Most importantly, prioritizing sleep as we do nutrition and exercise is crucial for overall well-being.
Time.news Editor: Those are practical tips! Sleep hygiene is a term we hear frequently enough. Can you explain what it entails and why it’s so crucial?
Dr.Sarah Blake: Sleep hygiene refers to the practices and habits that can help improve our sleep quality. It includes maintaining a agreeable sleeping environment, establishing a bedtime routine, and avoiding activities that can interfere wiht sleep, such as excessive screen time or consuming stimulants. Good sleep hygiene is crucial as it can significantly enhance the quality and duration of sleep, leading to better health outcomes.
Time.news Editor: Thank you, Dr. Blake! It’s clear that understanding our sleep needs can lead to a healthier life. Any final thoughts?
Dr. Sarah Blake: I would simply encourage everyone to prioritize sleep as a vital part of their health regimen. It’s not a luxury; it’s a necessity. Remember, it’s never too late to improve your sleep habits!
Time.news Editor: Great advice! Thank you for sharing your insights today. Sleep well!
Dr. Sarah Blake: Thank you! Sleep well!