 "How many hours of sleep do you need? Here are the essential guidelines for every age group")
Sleep is essential for maintaining physical health, emotional well-being, and cognitive function. Despite its importance, many people struggle to get the recommended amount of sleep each night.
A February 2024 study by Flinders University revealed that 31 per cent of adults do not achieve the recommended 7-9 hours of sleep, with only 15 per cent managing this consistently for five or more nights per week. This discrepancy highlights the need for better sleep habits and awareness of sleep requirements across different age groups.
Sleep needs vary significantly by age, and understanding these requirements can help individuals optimise their sleep patterns. Additionally, factors such as sleep quality, previous sleep deprivation, pregnancy, and aging can influence the amount of sleep one needs.
What are the sleep requirements by age?
The US-based Centers for Disease Control and Prevention (CDC) provides the following guidelines for different age groups:
Newborns (0-3 months): 14-17 hours (including naps)
Infants (4-12 months): 12-16 hours (including naps)
Toddlers (1-2 years): 11-14 hours (including naps)
Preschoolers (3-5 years): 10-13 hours (including naps)
School-age children (6-12 years): 9-12 hours
Teenagers (13-17 years): 8-10 hours
Adults (18-60 years): 7 or more hours
Older adults (61-64 years): 7-9 hours
Seniors (65+ years): 7-8 hours
What factors influence sleep needs
Sleep quality: Quality of sleep is just as important as quantity. Interrupted sleep can significantly reduce the benefits of sleep, even if the total hours slept fall within the recommended range.
Previous sleep deprivation: Individuals who have been sleep-deprived need more sleep to recover and restore their bodies.
Pregnancy: Hormonal changes and physical discomfort during pregnancy often result in poorer sleep quality, necessitating adjustments in sleep duration.
Aging: As people age, their sleep patterns change. Older adults may experience lighter sleep, take longer to fall asleep, and wake up more frequently during the night. Despite these changes, their overall sleep requirement remains similar to that of younger adults.
What are the health implications of adequate sleep
Getting the right amount of sleep is crucial for maintaining various aspects of health:
Children and Teenagers: Adequate sleep is linked to improved attention, behavior, learning, memory, emotional regulation, physical health, and overall quality of life.
Adults: Regularly getting less than seven hours of sleep is associated with poor health outcomes, including weight gain, obesity, diabetes, high blood pressure, heart disease, stroke, and depression.
Quality of sleep as important as quantity
“Instead of focusing exclusively on the number of hours we sleep per night, we should also consider our sleep quality,” advises Eric Zhou from the Division of Sleep Medicine at Harvard Medical School in an October 2023 Harvard Health article.
“If you awaken refreshed and feel like you have the energy to get through your day, then I would worry less about the exact number of hours you’re sleeping,” says Zhou.
Impact Shorts
More ShortsResearch has shown that poor sleep quality increases the risk for conditions like diabetes, heart disease, stroke, and mental health issues such as anxiety and depression. Age-related changes in circadian rhythm and melatonin production also affect sleep patterns.
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A comprehensive study published in Sleep Health, which involved monitoring nearly 68,000 adults worldwide, revealed significant deviations from recommended sleep durations. This study found that female participants generally slept longer than males, and middle-aged individuals had shorter sleep durations compared to younger and older participants.
“Given what we know about the importance of sleep to health, we also need to assist people to resolve chronic sleep difficulties and encourage all people to make sleep a priority,” said Professor Danny Eckert, co-author of the Flinders University study.
What are tips for better sleep
To achieve better sleep, consider the following strategies recommended by sleep researchers:
Maintain a consistent sleep schedule: Keeping a fixed wake-up time, even on weekends, and going to bed when feeling sleepy can help ensure adequate restorative sleep.
Manage daytime naps: Limiting naps to 20-30 minutes and taking them at least six hours before bedtime can improve nighttime sleep quality.
Be physically active: Regular physical activity can enhance sleep quality and duration.
Practice good sleep hygiene: Avoiding caffeine and alcohol in the afternoon and reducing their consumption throughout the day, along with avoiding heavy meals close to bedtime, can help improve sleep quality.
If you are struggling with sleep, it is advisable to consult a doctor to rule out sleep disorders and explore treatment options. Achieving good sleep quality and duration is crucial for reducing the risk of chronic diseases, improving mental health, and enhancing overall well-being.
Also Read: Why rest is not about how much you sleep
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