How much to sleep every day? This question remains same in every age but the answer changes with your age. Sleep requirements differ in every person.
The question is answered by National Sleep Foundation.
To know the perfect sleeping time for every age group, National Sleep Foundation made a team of 18 members to evaluate scientific literature related to the sleep duration. What they have found was presented to the world.
Sufficient sleep is a basic need of the body. It is necessary to live a healthy life. The guidelines presented here are up to dated. These are not for the people who are suffering from any kind of sleep disorder.
Researchers of this study said that people who sleep outside these normal ranges may have any underlying severe health problem but if they are doing it on purpose, then they must not because they are risking their health.
The current guidelines with every age group are as follow:
For a newborn:
A kid of 0 to 3 months must sleep for 14 to 17 hours. About 11 to 13 and 18 to 19 hours are considered appropriate for them. Less than 11 and more than 19 hours sleeping time falls in the not recommended list of the researchers.
For an Infant:
A child who is 4 to 11 months old, the recommended sleep is 12 to 15 hours a day but a child must not sleep for more than 18 hours or less than 10 hours.
For a toddler:
For the kid of 1 to 2 years old, 11 to 14 hours of sleep can be highly beneficial. Less than 9 hours and more than 16 hours of sleep are not considered healthy, but they can go for 9 to 10 hours sleep or 15 to 16 hours of sleep.
For a preschooler:
Any 3 to 5 years old kid must sleep from 10 to 13 hours in a day. The sleep time can be lessened to 8 to 9 hour but less than 8 hours is not recommended, while up to 14 hours is appropriate but more than that is not.
For a school going children:
A child of 6 to 13 years of age must have the daily sleep of 9 to 11 hours. The lower appropriate limit for them is 7 to 8 hours and upper limit is 12 hours. They must not sleep for less than 7 hours or for more than 12 hours.
For a Teenager
Teenagers, 14-17 years old, must have a sound sleep of 8 to 10 years, but they can limit it to 7 hours or exceed to 11 hours but less than 7 hours and more than 11 hours is not recommended.
For a Young Adult:
For young adults, 18-25 years old, sleeping for 7 to 9 hours is a must. But they can sleep minimum of 6 hours and maximum of 11 hours, less or more than that is not recommended.
For an Adult:
For adults of age 26-64, 7 to 9 hours of sleep is recommended by experts but less than 6 or more than 10 hours sleep is not recommended.
For an Older Adult:
The adults of age 65 and more must sleep for 7 to 8 hours at night, but not less than 5 hours or greater than 9 hours.
What is Sleep Debt?
When you sleep less, you are basically going in debt. The fewer hours you sleep in a day, the total sleep hours lost is known as sleep debt. For instance, if you sleep one hour less every night in a week, then you have a sleep debt of seven hour for a week. Sleep debt decreases your health so you must try to complete the daily recommended sleep.