Good sleep is a fundamental pillar of our health, but do you know exactly how many hours are needed according to age?
In this article, we will look at scientifically backed recommendations for sleep duration at each stage of life.
Why is it important to know your sleep needs?
Before diving into specific recommendations, it's important to understand that quality sleep is vital for:
• Physical recovery
• Mental health
• Immune system
• Emotional stability
• Cognitive functions
Recommended sleep time by age:
-
Newborns (0-3 months):
• 14-17 hours per day spread over several periods, including daytime sleep -
Infants (4-11 months):
• 12-15 hours per day
• Longer periods of nighttime sleep
• 2-3 daytime naps -
Toddlers (1-2 years):
• 11-14 hours total, including 2 naps for the first 2-3 months after turning one, and 1 longer afternoon nap after that period.
• Longer nighttime sleep -
Preschoolers (3-5 years):
• 10-13 hours
• May include one afternoon nap
• Focus on establishing a consistent routine -
School-aged children (6-13 years):
• 9-11 hours
• No daytime sleep
• It is crucial to work on establishing a specific bedtime -
Teenagers (14-17 years):
• 8-10 hours
• Special attention to sleep quality
• Avoid electronic devices before bed -
Young adults (18-25 years):
• 7-9 hours
• Consistent sleep schedule
• Balancing study/work and rest -
Adults (26-64 years):
• 7-9 hours
• Emphasis on sleep quality
• Regular sleep and wake schedule -
Adults over 65 years:
• 7-8 hours
• Earlier bedtime
• Possible short daytime naps
Practical tips for better sleep:
• Create a bedtime routine and follow the sequence of each action
• Maintain a consistent sleep and wake schedule
• Ensure a dark and quiet bedroom. If there is background noise, you can use white noise to neutralize it
• Avoid caffeine after 4 PM
• Limit screens before bed
The importance of the mattress
The quality of your sleep largely depends on your sleeping environment. According to research by the Better Sleep Council, the right choice of mattress and bedding is key to quality sleep.
Mattress:
• Choose a mattress that matches your weight and sleeping style. Firm mattresses will not be comfortable for a person weighing around 50 kilograms, while for a heavier person, it will provide stable orthopedic support and fix the body to reduce the time it takes to fall asleep, as well as nighttime awakenings.
• Pay attention to the degree of firmness, which should not only meet your preferences but also your sleeping position. For example, if you sleep on your side, choose a medium-firm mattress with memory foam to add comfort and embrace your body in a way that reduces tossing and turning during sleep.
• Look for materials that regulate temperature. Most often, these are incorporated into textiles - bamboo, cotton, wool, and others.
• Invest in a quality mattress - we spend 1/3 of our lives sleeping, which recharges us every day. If your budget is limited, look for installment options or focus your investment on the mattress rather than the bed.
• Pay attention to the degree of firmness, which should not only meet your preferences but also your sleeping position. For example, if you sleep on your side, choose a medium-firm mattress with memory foam to add comfort and embrace your body in a way that reduces tossing and turning during sleep.
• Look for materials that regulate temperature. Most often, these are incorporated into textiles - bamboo, cotton, wool, and others.
• Invest in a quality mattress - we spend 1/3 of our lives sleeping, which recharges us every day. If your budget is limited, look for installment options or focus your investment on the mattress rather than the bed.
Bedding:
• Use breathable materials like cotton or bamboo
• Change sheets at least once a week
• Choose duvets according to the season
• Pay attention to hypoallergenic materials
• Change sheets at least once a week
• Choose duvets according to the season
• Pay attention to hypoallergenic materials
• Replace pillows every 1-2 years
• Choose a height suitable for your sleeping position
• Look for pillows with good neck support. If you sleep on your side, anatomically shaped (wavy) pillows will give you more comfort. Classic pillows with a height of about 12 cm are suitable for back sleepers.
• Choose a height suitable for your sleeping position
• Look for pillows with good neck support. If you sleep on your side, anatomically shaped (wavy) pillows will give you more comfort. Classic pillows with a height of about 12 cm are suitable for back sleepers.
Optimal sleep environment:
• Temperature: 18-21°C
• Humidity: 40-60%
• Completely darkened room with blinds or blackout curtains
• Ventilate the room before going to bed
• Humidity: 40-60%
• Completely darkened room with blinds or blackout curtains
• Ventilate the room before going to bed
Additional products for better sleep:
• Blackout curtains
• White noise machines
• Humidifiers or dehumidifiers as needed
• Aroma diffusers with soothing essential oils
• Ergonomic mattress toppers
• White noise machines
• Humidifiers or dehumidifiers as needed
• Aroma diffusers with soothing essential oils
• Ergonomic mattress toppers
The correct amount of sleep is individual, but the recommendations provided are a good starting point for every age. It's important to listen to your body's needs and establish healthy sleep habits.
Quality sleep is not a recommendation but a necessity for optimal health and well-being.
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