Depending on your age, you don’t need the same amount of sleep. Find out how long you need to sleep each night.
It took 6 sleep experts, 12 other medical experts, and an analysis of 300 scientific publications, but the National Sleep Foundation (NSF), the American body aimed at promoting sleep education, is arrival to be determined the number of hours of sleep adapted according to your age.
The NSF therefore recommends:
– for newborns (less than 3 months) to sleep between 2 and 5 p.m. per day
– for infants (between 4 and 11 months) to sleep between 12 and 15 hours
– for toddlers (between 1 and 2 years old) to sleep between 11 and 2 p.m.
– for children under 5 to sleep between 10 and 1 p.m.
– for schoolchildren (between 6 and 13 years old) to sleep between 9 and 11 a.m.
– for adolescents (between 14 and 17 years old) to sleep between 8 and 10 hours
– for young adults (between 18 and 25 years old) to sleep between 7 and 9 hours
– for adults (between 26 and 64 years old) to sleep between 7 and 9 hours
– for seniors (over 65) to sleep between 7 and 8 hours
However, if you sleep less (or more) than the previous recommendations, don’t panic! The SNFG believes that there is actually a length of sleep that “may be appropriate.” Thus for newborns, this duration can vary very well from 11 hours to 18 hours per day, while a senior can apparently sleep very well between 5 hours and 9 hours per night. See the map below which summarizes the recommendations of the SNF (click on the image to view it in large):
The researchers point out that you cannot identify the exact amount of each person’s sleep needs and that you have to be attentive to your own needs. “If you’re getting enough sleep and feeling good, keep going at this pace,” advises Max Hirshkowitz, a Harvard sleep physician and president of the NSF.
In order to get a good night’s sleep, SNF’s Dr Maree Barnes explains that it is important to have a routine: “Try to do more or less the same thing every night before going to bed so that your body understands that this series of activities leads to sleep ”. You should also avoid stimulants like caffeine and alcohol an hour and a half before going to bed, and avoid eating two hours before bedtime.
You should also avoid screens: cell phones, tablets or computers should be avoided because they reduce the quality of sleep and lengthen the time it takes to fall asleep.