Here Are The Recommended Sleep Times According to the National Sleep Foundation!!!

The National Sleep Foundation has
recently released the recommended sleeping times of people according to
their age. Proper rest overnight is important for our overall health –
if you want mental clarity, good health and proper energy levels during
the day, you should aim to sleep 7-8 hours every night. However, most
people don’t sleep that much nowadays thanks to their hectic schedule,
which is quickly turning into a bigger problem.

Not sleeping well doesn’t just
mean that you’re going to be tired – insomnia can leave you mentally
tired as well. According to experts, sleeping problems are related to
several health problems. Sleeping less than 5 hours overnight can affect
your heart health, while sleeping less than 7 hours increases the risk
of weight gain, obesity and diabetes. In order to prevent these
problems, you need to take sufficient rest overnight.

Recommended sleeping hours: new guidelines

In
2004, a professor named Charles Czeisler form the Harvard University
conducted a study with other scientists in order to find the recommended
sleeping hours. The study was conducted for 10 years (2004-2014) and
tried to find how much rest is good enough for proper health.

Here are the results:

  • Newborn: (0-3 months): 14 to 17 hours
  • Babies ( 4 to 11 months): 12 to 15 hours
  • Children(1-2 years): 11 to 13 hours
  • Preschool(3-5 years): 10 to 13 hours
  • School Age (6-13 years) 9 to 11 hours
  • Teens (14 to 17 years): 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

Of
course, the hours are approximate and vary from person to person.
However, following these guidelines has significantly reduced the risk
of several health problems in the study.

The main reasons of
sleeping disorders are stress and technology. You may find the latter
surprising, but it shouldn’t shock you considering the amount of hours
we spend on our electronic devices every day. The light they emit
prevents the brain from producing the required amounts of melatonin and
keeps it awake, hindering the sleeping process and making you unable to
fall asleep.

Stress is the main factor for numerous sleeping
disorders. When you’re under stress, your body produces too much
cortisol, which keeps it in a fight or flight mode and leaves you unable
to fall asleep.

So, if you want to stay energetic during the day,
follow the guidelines and limit your daily use of smartphones and
tablets. Lowering your stress levels can also help if you want to get
proper sleep overnight.

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