The amount of sleep you need each night changes throughout your life. So your age can help you figure out what time you need to go to bed to feel refreshed and function optimally during the day.
The National Sleep Foundation says that most adults should aim for seven to nine hours of sleep, or an average of eight hours. However, not everyone needs that much sleep for the same amount of time.
This article discusses how much sleep you need and what your target sleep time should be at each age. It also discusses some common issues that keep people from getting to bed on time and staying asleep easily, as well as strategies for relaxing before bed.
How Much Sleep You Need by Age
The National Sleep Foundation recommends the following:
Newborns (0 to 3 months): Should get an average of 14 to 17 hours of sleep per day, including naps
Infants (4 to 11 months): Should get an average of 12 to 15 hours of sleep per day, including naps
Toddlers (12 to 35 months): Should get an average of 11 to 14 hours, including naps
Preschoolers (3 to 5 years): Should get an average of 10 to 13 hours per day
School-age children (6 to 13 years): Should get an average of nine to 11 hours per day
Teenagers (14 to 17 years): Should get an average of eight to 10 hours per day
Younger adults (18 to 25 years): Should get an average of seven to nine hours per day
Adults (26 to 64 years): Should get an average of seven to nine hours per day
Older adults (ages 65 and older) above): Should average seven to eight hours per day
Translated with DeepL.com (free version)How Much Sleep You Need by Age
The National Sleep Foundation recommends the following:
Newborns (0 to 3 months): Should average 14 to 17 hours of sleep per day, including naps
Infants (4 to 11 months): Should average 12 to 15 hours of sleep per day, including naps
Toddlers (12 to 35 months): Should average 11 to 14 hours, including naps
Preschoolers (3 to 5 years): Should average 10 to 13 hours per day
School-age children (6 to 13 years): Should average nine to 11 hours per day
Teenagers (14 to 17 years): Should average eight to 10 hours per day
Younger adults (18 to 25 years): Should average seven to nine hours per day
Adults (26 to 64): Average seven to nine hours per day
Older adults (ages 65 and older): Average seven to eight hours per day
Tips for Getting Enough Sleep
You can make it easier to fall asleep and stay asleep on time. Here are some strategies that can help.
A Good Sleep Environment
Your bedroom can help you fall asleep and stay asleep better. For most people, you should start with a quiet, cool, and dark room. You should also consider whether your mattress and bedding are interfering with or helping you get a good night's sleep.
If your workspace is in your bedroom, try to minimize visual stressors. For example, you might want to place your laptop out of sight.
Nighttime Routine
A consistent bedtime routine and relaxation techniques can also help. A nighttime routine prepares your mind and body for sleep, helping you wind down before you rest.
Reading, listening to soft music, stretching, or taking a bath can all help you relax. Avoid overly stimulating activities before bed, such as watching television or exercising.
Translated with DeepL.com (free version)Tips for Getting Enough Sleep
You can make it easier to fall asleep and stay asleep on time. Here are some strategies that can help.
A Good Sleep Environment
Your bedroom can help you fall asleep and stay asleep better. For most people, it's best to start with a quiet, cool, and dark room. You should also consider whether your mattress and bedding are interfering with or helping you get a good night's sleep.
If your workspace is in your bedroom, try to minimize visual stressors. For example, you might want to place your laptop out of sight.
Nighttime Routine
A consistent bedtime routine and relaxation techniques can also help. A nighttime routine prepares your mind and body for sleep, helping you wind down before you rest.
Reading, listening to soft music, stretching, or taking a bath can all help you relax. It's also a good idea to avoid overly stimulating activities before bed, such as watching television or exercising.
To get the most out of your nighttime sleep,
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