What are your bedtime events? How long do you sleep each night? Statistics have shown that majority of adults spend a substantial amount of time tossing in bed each night. Sleep needs vary across the age groups and cohorts. The need for sleep is mostly impacted by health issues and lifestyle.For one to experience a good night sleep, it is essential for them to determine the lifestyle factors that could be affecting the quality and quantity of sleep. This article will inform you how much sleep is recommended at every stage in life. This way you are able to train yourself to sleep better. Read on.
Newborns 0-3 months
They are given a range of between 14 to 17 hours of sleep each day. This is inclusive of the 4 to 5 hours of a nap during the day. At this age, a circadian rhythm of sleep is not yet developed.
There range of sleep each day is 12 to 15 hours. This is inclusive of 3 to 5 hours of a nap during the day.
Toddlers 1-2 years
There sleep range is 11 to 14 hours of sleep each day.
Preschoolers 3 to 5 years
They have a sleep range of 10 to 13 hours of sleep each day.
School-age children 6 to 13 years
Their sleep range is from 10 to 11 hours per night. At this age, babies tend to sleep longer as they adapt to school events.
Teenagers 14 to 17 years
People in this age group need sleep for 8 to 10 hours each day.
Younger adults 18-25 years
This age group should sleep for 7 to 9 hours daily.
Adults 26 and above years
Individuals in this age group require a sleep of 7 to 8 hours each day.
- For a better sleep, one has to assess their lifestyle and determine how they respond to different amounts of sleep.
Here are simple techniques to follow for better sleep:
- Develop a sleep routine regardless of the day of the week.
- Practice a bedtime routine
- The bedroom environment should be ideal for sleep.
- Sleep on comfortable beddings.
- Do not use caffeinated drinks or abuse any drug before sleep.
- Exercise on a regular basis.
Sleep has impressive benefits including:
- Improving one’s athletic performance.
- Lowering stress and improves mood.
- Maintaining a healthy weight.
- Increasing one’s ability to pay attention and remember new information.
You should learn to schedule for your sleep just like all other daily activities. Visit your doctor as soon as you can in case you think you could be suffering from a sleep disorder.
SOURCES AND REFERENCES
- Sleep ranges in different age groups (October 2017)
- Benefits of sleep.(December 2016)
- Tips for better sleep.(August 2017)