To sleep well and long enough is essential for our health and well-being, so this vital practice must become a priority. In many occasions, the worries, the infinity of daily tasks and stress do not allow us to enjoy a good night’s sleep, but you should know that this has very negative consequences for your health condition, because in addition to promoting fatigue it can also end up affecting your heart, your mind, and even your weight. Keep reading this article of how many hours do you have to sleep?
How many hours do you have to sleep?
Sleeping the proper time and advised by specialists as well as being fundamental to be rested, to be able to perform daily tasks with energy and feel good, is a vital practice that brings many benefits to the general health of the body, both physically and mentally. Its main benefits are the following:
- Reduces stress and anxiety and improves mood.
- Improves concentration and learning ability.
- Increases physical endurance and reduces fatigue.
- Improves the quality of life.
- Improves and accelerates metabolism.
- It reduces the risk of suffering inflammatory processes.
- Strengthens the immune system, helping the body is more protected from external aggressions.
It is for all this, so sleep and rest the relevant hours is so important. Otherwise, we expose our body to fatigue and constant fatigue that can even lead to serious psychological or physical disorders, which seriously compromise our health.
Hours of sleep according to age
To answer the question of how many hours you have to sleep. It is convenient to focus on the indications of specialists in sleep disorders. There have been studies that have indicated that the amount of adequate sleep should be established based on the needs of each age in particular. In addition, the hours of rest may vary depending on the particularities of each person, taking into account, for example, their lifestyle, their schedules, their state of health, etc.
The general recommendations regarding the necessary hours of sleep according to age are the following:
Newborns (0 to 3 months): Between 14 and 17 hours a day, they are also acceptable between 11 and 13 hours. It is not advised to sleep for more than 18 hours.
Babies (4 to 11 months): Between 12 and 15 hours a day, they are also acceptable between 10 and 11 hours. They should not sleep more than 16 or 18 hours.
Young children (1 to 2 years old): Between 11 and 14 hours a day, it is not advisable to be less than 9 or more than 15 or 16 hours.
Children of preschool age (3 to 5 years old): Between 10 and 13 hours per day, it is not recommended to be less than 7 or more than 12.
Children of school age (6 to 13 years old): Between 9 and 11 hours a day.
Adolescents (14 to 17 years old): Between 8 and 10 hours a day.
Young adults (18 to 25 years old): Between 7 and 9 hours a day, less than 6 or more than 10 or 11 are not recommended.
Adults (26 to 64 years old): Between 7 and 9 hours a day.
Over 65 years old: between 7 and 8 hours a day.
Tips to sleep better
Although the number of hours is important to feel rested and promote your health, so is the quality of sleep, so you must achieve a deep and prolonged sleep at night.
If you have difficulties to rest well or fall asleep becomes a challenge for you every night, it will be important that you adopt some simple measures that help you solve these problems. Among them we find the practice of physical exercise, establish routines and schedules to sleep, avoid distractions before going to bed, reduce the consumption of foods or drinks with caffeine, moderate alcohol consumption, decrease the time of nap, take infusions relaxing, etc.
