The Recommended Sleep Times According To The National Sleep Foundation
Proper overnight rest is of utmost importance so the body can heal itself, but sleeping disorders such as insomnia are affecting a big part of the population nowadays. The National Sleep Foundation has a chart for optimal rest which depends on your age. The quality and hours of sleep overnight determines your energy levels during the day and has an either positive or negative effect on your overall health as well.
Sleeping disorders are caused by different factors such as stress or use of electronic devices. Stress affects the cortisol levels in the body – if the hormone is produced in excess, it may cause discomfort, sleeping disorders or various ailments. On the other hand, the blue light emitted from electronic devices can inhibit the production of melatonin, a hormone which regulates your sleeping patterns. Low melatonin levels can result in fatigue and exhaustion, as well as problems with focus and inability to think clearly.
Many studies have shown that not getting the recommended amount of rest is related to many health problems. Sleeping less than 5 hours overnight can make your heart suffer, while sleeping less than 7 can result in weight gain or diabetes. This is why it’s important to stick to the recommended amount of sleeping hours overnight.
Charles Czeisler, a Harvard University professor and his team of scientists review numerous studies from the previous 15 years and came up with an optimal sleeping hours for every age group. You can see the results below:
– Newborns (0-3 months) – 14-17 hours of sleep recommended
– Babies (4-11 months) – 12-15 hours of sleep recommended
– Children (1-2 years) – 11-14 hours of sleep recommended
– Preschool (3-5 years) – 10-13 hours of sleep recommended
– School age (6-13 years) – 9-11 hours of sleep recommended
– Teenagers (11-17 years) – 8-10 hours of sleep recommended
– Youth (18-25 years) – 7-9 hours of sleep recommended
– Adults (26-64) – 7-9 hours of sleep recommended
– Elderly (over 65 years) – 7-8 hours of sleep recommended
As you can see, not getting proper rest overnight can cause a variety of health problems, which is why you need to start sleeping more. Stick to the above schedule and you’ll reduce the risk of numerous diseases and conditions.