How much sleep do you need by age?

Sleep is not only important for feeling refreshed, but it is also necessary for the body and mind to function properly. The body goes through critical processes for cellular growth, repair, and maintenance when you sleep. This is essential for the immune system's proper operation as well as general physical wellness. Hormones that regulate development, stress, appetite, and metabolism are among those that are released in response to sleep. Sleep disturbances can alter the balance of hormones, which may result in a number of health problems. Getting enough sleep helps to enhance general physical endurance, coordination, and response time. Chronic sleep deprivation has been associated with a higher risk of cardiovascular disease and hypertension. Getting enough sleep is crucial to sustaining normal blood pressure levels. Considering these benefits of getting a regulated sleep, you must be wondering the right hours of sleep you need to be in your best health.

Indeed, the amount of sleep that each age group requires varies. Based on age, the American Academy of Sleep Medicine and the Sleep Research Society recommend a general amount of time for good sleep. Remember that everyone has different sleep demands, and that some people can get by with a little bit more or less sleep than what is advised. The general rules are as follows:

Newborns (0-3 months):

Recommended sleep duration for the new born babies is the highest since they are still developing beyond the mother’s womb. A newborn baby typically needs almost 14-17 hours of sleep per day

Infants (4-11 months):

Body functions and development in infants makes it necessary for them to get a recommended sleep of around 12-15 hours per day.

Toddlers (1-2 years):

For toddlers, playtime consumes most of their energy and their brain functioning requires the rest. Therefore, the recommended sleep duration for them is approximately 11-14 hours per day

Preschoolers (3-5 years):

Children who are in preschool are in the learning phase which needs ample rest too. The recommended sleep duration of sleep for them is 10-13 hours per day.

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School-Age Children (6-12 years):

For school going children, their bodies are developing in mass and height. Hence, the recommended sleep duration for them stands at 9-12 hours per day.

Teenagers (13-18 years):

Teenagers spend their time inculcating new hobbies, playing tiresome sports and studying. Their reproductive organs are also undergoing major advancements which requires them to get a recommended sleep of 8-10 hours per day.

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Adults (18-60 years):

Adults live a fast life with work responsibilities and family chores. With fast paced life, they may not be able to get enough rest at times. However, the recommended sleep duration for an adult stays at 7-9 hours per day.

Older Adults (61 years and older):

Older adults need to conserve their energy at times due to their slow body processes. However, most old people find it troublesome to sleep due to health conditions like joint pain and insomnia. The recommended sleep duration for older adults is around 7-8 hours per day.

It's crucial to remember that these are only suggestions; each person's demands for sleep might vary depending on a number of factors, including stress levels, lifestyle choices, genetics, and medical issues. Furthermore, it's vital to prioritize both amount and quality of sleep, thus setting up a comfortable sleeping environment and forming sound sleeping habits are equally significant.

To rule out any underlying sleep disorders or health issues, it's essential to see a healthcare provider or sleep specialist if you frequently struggle to fall asleep or feel tired during the day. Your general well-being and cognitive function can be enhanced by changing your lifestyle and sleep schedule.