Most people know that having a good night’s sleep is important, but very few spend eight or more hours between sheets.
To further complicate matters, stimulants such as coffee and energy drinks, as well as the alarm clock and lights including those of electronic devices interfere with the circadian rhythm (wakefulness and sleep cycle).
While acknowledging that sleep is especially affected by the lifestyle and health of each individual, a panel of sleep experts at the National Sleep Foundation, a nonprofit research institute based in Arlington, Va. General recommendations on the basis of age.
The tips are as follows:
- Newborns (0-3 months) : Ideally they sleep between 14-17 hours each day, although it is also acceptable to do so between 11 and 13 hours. What is not advised is to sleep more than 18 hours.
- Babies (4-11 months) : It is recommended that they sleep between 12-15 hours. It is also acceptable that they rest between 11 and 13 hours, but never more than 16 or 18 hours.
- Young children (1-2) : it is not advisable to sleep less than 9 hours and more than 15 or 16. It is advisable to rest between 11 and 14 hours.
- Preschoolers (3-5) : Between 10-13 hours would be appropriate. Experts consider that less than 7 and more than 12 would not be advisable.
- Children of school age (6-13) : it would be advisable to sleep between 9 and 11 hours.
- Adolescents (14-17) : the range of sleep increased by one hour to 10.08 hours (before it was between 8.5 and 9.5)
- Younger adults (18 to 25) : between 7-9 hours a day, not less than 6 and no more than 10-11.
- Adults (26-64) : Ideally, sleep between 7 and 9 hours, although not always achieved.
- Older adults (65 years) : it is healthy to rest for 7-8 hours a day.
How to Improve Sleep :
The experts also offered a number of tips for achieving a healthy sleep :
- Maintain a sleep schedule, even on weekends.
- Practice a relaxed sleep routine.
- Do daily physical exercise.
- Ensure ideal conditions of temperature, noise and light in the bedroom.
- Sleep on a comfortable mattress and pillows.
- Be careful with alcohol and caffeine.
- Turn off electronic devices before bed.