Our bodies must be well rested in order for our health to be at its peak, and to maintain a normal growth. With this in mind, it’s extremely important that we know exactly how much time our bodies need to rest so that we can tackle what’s on our plates throughout the day and preserve our well-being. Therefore, the National Sleep Foundation helped us understand how much time we need to sleep in order to function properly, feel energetic and keep our health.
Not Enough Sleep Means Trouble For Each And Every One of Us
If one doesn’t get enough sleep, feeling tired isn’t the only negative outcome. In fact, misbalanced sleeping routines lead to decreased concentration, not feeling hungry, not being able to think clearly, to tackle responsibilities and so on.
There’s scientific proof that misbalanced sleep can actually result in many different health conditions. For example, sleeping less than 5 hours can harm your heart. Also, sleeping less than 7 hours can result in obesity, diabetes, and/or weight gain. So, the right way to approach this is to calculate how much hours a day your body needs to rest, which is the very first step.
The Advised Hours for Sleeping
Charles Czeisler, a Harvard professor conducted a study with a goal to determine exactly how much we need to sleep according to our age. The research lasted 10 years (from 2004-2014), and the results, after evaluation, showed the hours of sleep needed so that you can exploit the most positive benefits for your health.
Recommended sleep times by age – According to the National Sleep Foundation
- 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
Of course, these are rounded numbers. For example, 7 hours may be just enough for a 30-year old, while another same-aged person may feel better with 8-8.5 hours of sleep. It’s totally okay as long as you’re within the borders, otherwise, you put your health at risk.
The Main Reasons For Not Getting Enough Sleep
Having trouble sleeping can either be caused by stress or, believe it or not, technology.
STRESS: When you’re going through stressful times, your organism releases cortisol or also known as the stress hormone. If the levels of this hormone are going higher, it will most likely negatively affect your health, and your sleep.
TECHNOLOGY: Your body needs to produce melatonin so that you can get a good night’s sleep. And the light from our cell phones actually gets in the way of that. Our bodies produce melatonin in the darkness, so staring at the TV, or the phone while “trying” to sleep is what actually keeps you awake.