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Adequate sleep is a key factor in maintaining good health in adults and proper development in children. Our bodies need rest to function properly, and recommended sleep durations vary depending on age.
Why is lack of sleep a problem?
Sleep deprivation is not just about physical tiredness. It can lead to many other problems, such as loss of appetite, difficulties with concentration and decision-making. Long-term sleep deprivation even increases the risk of serious health problems. If you sleep less than 5 hours a day, it can endanger your heart health. Even sleep shorter than 7 hours can contribute to the development of diabetes and obesity.
Recommended sleep durations by age
According to research by Professor Charles Czeisler of Harvard University, recommended sleep times have been established for different age groups. The following table summarizes these ranges, which can help prevent health problems:
- Newborns (0–3 months): Need 14 to 17 hours of sleep per day.
- Infants (4–11 months): Recommended 12 to 15 hours.
- Toddlers (1–2 years): 11 to 14 hours.
- Preschool children (3–5 years): 10 to 13 hours.
- School-age children (6–13 years): 9 to 11 hours.
- Teenagers (14–17 years): 8 to 10 hours.
- Young adults (18–25 years): 7 to 9 hours.
- Adults (26–64 years): Also 7 to 9 hours.
- Older adults (65 years and over): 7 to 8 hours.
Main causes of sleep problems
Two main factors that can disrupt sleep quality are stress and technology.
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Stress: Long-term elevated levels of cortisol, known as the “stress hormone”, can lead to problems falling asleep and staying asleep.
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Technology: Artificial lighting and the blue light emitted from TVs, computers, and smartphones block the production of melatonin – the hormone that is key for quality sleep. Without it, it is difficult for the body to transition into sleep, which can cause insomnia.
How to improve sleep quality?
To improve our sleep quality, it is important to avoid stressful situations and limit the use of electronic devices before bedtime. It is also recommended to establish a regular sleep schedule and ensure a comfortable, dark environment for sleeping.
Take care of your health and remember that quality sleep is the foundation of wellbeing and a healthy life!
