How many hours should we sleep?
Recommending sleep time by age group
How many hours should we sleep?
Age |
Recommended |
Acceptable |
Not Recommended |
| 6-13
years |
9 to 11 hours
|
7 to 8 hours
12 hours |
less than 7 hours .
more than 12 hours |
| 14-17
years |
8 to 10 hours | 7 hours
11 hours |
less than 7 hours .
more than 11 hours |
| 18-25
years |
7 to 9 hours | 6 hours
10 to 11 hours |
less than 6 hours.
more than 11 hours |
| 26-64
years |
7 to 9 hours | 6 hours
10 hours |
less than 6 hours.
more than 10 hours |
| >65
years |
7 to 8 hours | 5 to 6 hours
9 hours |
less than 5 hours.
more than 9 hours |
Sleep quality
The quality of your sleep can also affect how much you need.
If your nap quality is poor, you may find that you still feel tired after getting what should be considered enough.
Conversely, if you’re getting good quality sleep, you may manage better with a little less.
Studies have found that short sleep duration and poor sleep quality are responsible for many adverse sleep-related effects .
Therefore, it’s not only important to focus on sleeping long enough but also on sleeping well enough.
Additionally, many common sleep disorders can negatively affect your sleep quality.
9 Unexpected benefits of getting enough Sleep:
1.Rapid muscle toning
looking to bulk up quickly? There is no better way to do it than to snooze. The body uses sleep to repair and restore the body, which hastens muscle growth after a workout.
2.Safer Driving
Several studies shown that driving while drowsy is actually more dangerous than driving while intoxicated.
3. Better Mental health
Your mood and mental health will improve when you get the right amount of nap. What’s more , sleep can help improve cognitive performance.
4. Improved Productivity
Want to focus and work faster? Get some rest! Lack of nap and drowsiness lead to poor concentration which impacts productivity.
5. Reduced Risk of Diabetes
Blood sugar control goes hand in hand with getting enough nap. People who nap 8 hours per night are 1.7 times less likely to develop diabetes than those diabetes than those who nap 6.
6. Lower Stress levels
It’s much harder to think logically and rationally when you haven’t slept enough, and those who report poor sleeping habits usually report higher stress levels as well.
7. Healthier skin
Want faster- healing skin, more protection against ultraviolet rays, and fewer signs of aging? Adequate nap could be the key, according to a study from the National library of Medicine.
8. Enhanced Memory
Forget tying a sting around your finger to remember things, just get enough nap. While you’re sleeping, the brain works to categorise your memories and experiences.
9. Stronger immune system
A poor sleep pattern can mean your immune system isn’t able to function properly and fight off infections or bacteria that come your way.
Improve Your Sleep Today: Make Sleep a Priority
Once you have a nightly goal based on the hours of sleep that you need, it’s time to start planning for how to make that a reality.
Start by making sleep a priority in your schedule. This means budgeting for the hours you need so that work or social activities don’t trade off with nap. While cutting sleep short may be tempting in the moment, it doesn’t pay off because nap is essential to being at your best both mentally and physically.
Improving your nap hygiene, which includes your bedroom setting and sleep-related habits, is an established way to get better rest. Examples of nap hygiene improvements include:
- Sticking to the same nap schedule every day, even on weekends.
- Practicing a relaxing pre-bed routine to make it easier to fall asleep quickly.
- Choosing the best mattress that is supportive and comfortable, and outfitting it with the best pillows and bedding.
- Minimizing potential disruptions from light and sound while optimizing your bedroom temperature and aroma.
- Disconnecting from electronic devices like mobile phones and laptops for a half-hour or more before bed.
- Carefully monitoring your intake of caffeine and alcohol and trying to avoid consuming them in the hours before bed.
If you’re a parent, many of the same tips apply to help children and teens get the recommended amount of sleep that they need for kids their age. Pointers for parents can help with teens, specifically, who face a number of unique nap challenges.
Getting more sleep is a key part of the equation, but remember that it’s not just about nap quantity. , and it’s possible to get the hours that you need but not
feel refreshed because your sleep is fragmented or non-restorative. Fortunately, improving nap hygiene often boosts both the quantity and quality of your nap.
If you or a family member are experiencing symptoms such as significant sleepiness during the day, chronic snoring, leg cramps or tingling, difficulty breathing during nap, chronic insomnia, or another symptom that is preventing you from sleeping well, you should consult your primary care doctor or find a sleep professional to determine the underlying cause.