This is how much sleep your body needs according the age listed by The National Sleep Foundation made a list of hours a person should sleep according to his/her age.
If your body lacks the sleep and rest it needs, the physical tiredness which happens as a result leads to weight loss, inability to concentrate and make decisions, and difficulties to think clearly.
Sleeping issues cause even more serious health problems. For instance, if you sleep less than 5 hours, you increase your risk of heart diseases. If you sleep less than 7 hours, you might cause weight loss, obesity, and diabetes.
Therefore, you need to make sure you get the needed sleep every night in order to support your overall health, be full of energy, and ensure mental clarity.
Charles Czeisler, a professor at Harvard University, conducted a study with the aim to estimate the time needed for sleeping. She analyzed the results of numerous studies done in the period between 2004 and 2014.
She eventually made the following chart of recommended hours of sleep according to the different stages of development:
- Newborn (0 to 3 months): 14 to 17 hours.
- Babies (4 to 11 months): 12 to 15 hours.
- Children (1-2 years): 11 to 14 hours.
- Preschool (3-5 years): 10 to 13 hours.
- School age (6-13 years): 9 to 11 hours.
- Teens (14 to 17) : 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.
Yet, it is a fact that these hours vary between individuals, so you need to determine your own needs for sleep and rest, and still make sure you avoid health issues. Sleep issues are most often a result of stress and technology.
Due to stress, the levels of the stress hormone cortisol increase, which destroy the feelings of well-being and prevent restful sleep. Moreover, the use of technological devices which emit light that prevents the release of melatonin is another cause of sleep issues.
Melatonin is crucial for sleep, and it is better released in the dark. Therefore, avoid watching TV, or using your laptop or cell phone a few hours before going to sleep.