Best times to sleep for different age groups

Psithurism [email protected] November 26, 2020 | 22:49

Scientific research makes clear that sleep is essential at any age. Sleep powers the mind, restores the body, and fortifies virtually every system in the body. But how much sleep do we really need in order to get these benefits?

Best times to sleep for different age groups

Photo: CNN.com

In an “ideal” world, you’d have the luxury of going to bed early and then waking up early, all rested for a productive day ahead. But some commitments, like job duties or child care, can make it difficult to adhere to the “early to bed, early to rise” philosophy.

There are perhaps two important aspects to consider when it comes to sleep: the amount of sleep you get and the consistency in time. Going to bed while it’s dark can ensure you get enough rest while also making it easier to fall asleep. It’s also important to get the right amount of sleep on a regular basis to help prevent potential health consequences.

If you’re looking for advice for your own sleep schedule, consider the following guidelines for ideal sleep.

Best sleeping hours

Ideally, people ought to go to bed earlier and wake up in the early morning hours. This pattern matches our biological tendencies to adapt our sleep pattern with that of the sun. You might find that you’re naturally sleepier after sundown.

The exact time depends on when you tend to wake up in the morning. Another consideration is the amount of sleep you need per night, according to Healthline.

Best times to sleep for different age groups

The National Sleep Foundation recommends the following, according to Verywellhealth.

Newborns (0 to 3 months): Should average 14 to 17 hours of sleep a day, including naps.

Infants (4 to 11 months): Should average 12 to 15 hours of sleep per day, including naps.

Toddlers (12 to 35 months): Should average 11 to 14 hours, including naps.

Preschoolers (3 to 5 years): Should average 10 to 13 hours per day.

School-age children (6 to 13 years): Should average nine to 11 hours per day.

Teenagers (14 to 17 years): Should average eight to 10 hours per day.

Younger adults (18 to 25 years old): Should average seven to nine hours per day.

Adults (26 to 64): Should average seven to nine hours per day.

Older adults (age 65 and over): Should average seven to nine hours per day.

How Much Sleep Do You Need?

Photo: childrens.com

The National Sleep Foundation guidelines serve as a rule-of-thumb for how much sleep children and adults need while acknowledging that the ideal amount of sleep can vary from person to person.

For that reason, the guidelines list a range of hours for each age group. The recommendations also acknowledge that, for some people with unique circumstances, there’s some wiggle room on either side of the range for “acceptable,” though still not optimal, amount of sleep.

Deciding how much sleep you need means considering your overall health, daily activities, and typical sleep patterns, suggested by Sleepfoundation.

Signs that you’re not getting enough sleep

If you’re getting less than eight hours of sleep each night, chances are you’re sleep deprived. What’s more, you probably have no idea just how much lack of sleep is affecting you.

How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Furthermore, if you’ve made a habit of skimping on sleep, you may not even remember what it feels like to be truly wide-awake, fully alert, and firing on all cylinders. Maybe it feels normal to get sleepy when you’re in a boring meeting, struggling through the afternoon slump, or dozing off after dinner, but the truth is that it’s only “normal” if you’re sleep deprived, Helpguide showed.

Photo: news.harvard.edu

The Truth About Naps

A 15 to 20-minute nap can be a great way to help get rid of a sleep deficit. If you sleep longer than 20 minutes, you risk going into a deeper sleep, and when you wake up you could be groggy for a while. The length of a full sleep cycle is around 90 minutes, so if you sleep for 90 minutes, you may not wake up groggy, though it may be more difficult for you to fall asleep at night.

Early risers tend to want to nap around 1 pm, and late risers an hour or two later. As long as you nap early in the afternoon, and not in the evening, it shouldn't affect your ability to sleep at night, Startsleeping added.

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