THESE ARE THE RECOMMENDED SLEEP TIMES ACCORDING TO THE NATIONAL SLEEP FOUNDATION

In today’s article we are going to write about the recommended sleep time according the age, according to National Sleep Foundation. Experts explain that rest is extremely important for the development and the overall health. That is the reason why you should know the recommended hours of sleep. In order to have enough energy during the day, mental clarity and good health, you should pay attention to the amount of hours you sleep.

Little sleep: A problem for everyone

If you don’t get enough sleep and if you don’t sleep well, you feel physical tiredness. Moreover, you will have difficulty to concentrate, think clearly, make decisions and you may suffer from lack of appetite.There are many separate studies which have proved that sleep problems are directly related to multiple health issue. Namely, sleeping less than 5 hours during night affects the health of your heart. Less than 7 hours during the night promotes weight gain, obesity and diabetes. Experts explain that one of the first issues to consider is the number of hours of sleep recommended. First preventive action is to find out how rest is “sufficient”.

Recommended Sleep Hours: New Guidelines

The professor at Harvard University, Charles Czeisler conducted research along with other experts with intention to determine the recommended hours of sleep. They conducted different studies between 2004 and 2014. They have analyzed objective in order to determine how much rest was not enough to affect the health of people.

According to the different stages of development, scientists came to the following conclusion:

NEWBORN (0-3 months): 14 – 17 hours.

BABIES (4-11 months): 12 – 15 hours.

CHILDREN (1-2 years): 11 – 14 hours.

PRESCHOOL (3-5 years): 10 – 13 hours.

SCHOOL AGE (6-13 years): 9 – 11 hours.

TEENS (14-17) : 8 – 10 hours.

YOUTH (18-25 years): 7 – 9 hours.

ADULTS (26-64 years): 7 – 9 hours.

SENIORS (over 65 years): 7 – 8 hours.

Note: the hourly rates are approximate. Each person individually may present a certain variation in the number of hours of rest. It is important to highlight that any considerable decrease in the number of recommended hours of sleep can pose a health risk.

Main causes of sleep problems:

According to experts, there are 2 main factors that can trigger rest problems. The first is stress and the second is technology.

Stress: when you are under stress, your body starts releasing cortisol which also is known as the “stress hormone”. Elevated levels of cortisol prevent restful sleep and also interfere with feelings of well-being.

Technology: excessive use of technological devices prevents the brain to release the amount of melatonin needed. By staying in the dark, human body releases more melatonin. The cell phones, laptop or televisions are interrupting this process.

 

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