suitable time for sleep

Suitable time for sleep 

The sleep pattern changes throughout life. So there is a scientifically accepted guide on proper sleep time. It is a reliable parameter to make sure you get enough rest.

Experts now know that the sleep pattern changes according to the periods in our life. So there is a suitable sleep time for all ages. Because your body's needs and lifestyle change with time.

It is very important to get enough sleep according to your age. Not getting enough sleep can have consequences, but excessive sleep is also not recommended. Sleep is a basic process for our functions (especially in the brain) to function properly.

The sleep time required for each person may vary depending on various factors. Yes, there are sleep times suitable for age, but this is a general indicator. In some cases, there may be variables that differ depending on the situations the person is in.

Adequate Sleep Time and Its Importance

Sleep time by age is not an exact measure. In fact, it is quite difficult to identify sharp differences. Some young adults rest perfectly with six hours of sleep, while others may need nine hours.

You can distinguish whether you are sleeping enough or not, with signs indicating whether you are resting. In general, a person who feels lethargic and irritable during the day probably cannot get enough rest. Similarly, a person who woke up in the morning and fell asleep in a few minutes probably could not sleep well at night .

A safe method to decide how much sleep you need; Sleeping for 15 days without any restrictions or anything disturbing. You can apply this on vacation time. If you do not have sleep disorders and your sleep periods are regular at the end of this period, you can say that you have received enough sleep.

Sleep time

You may also want to read this article: Improve Your Sleep Quality With These Healthy Sleep Habits

Age appropriate sleep time

As we mentioned before, proper sleep time varies according to our age. The National Sleep Foundation (NSF) has published a list of minimum and maximum sleep times for each age group. This list is based on a recent scientific study on this subject. Based on the report, the appropriate sleep times created by age are as follows:

• Newborns (0-3 months): 14-17 hours.
• Babies (4-11 months): 12-15 hours.
• Toddlers (1-2 years old): 11-14 hours.
• Preschool children (3-5 years old): 10-13 hours.
• School period children (6-13 years): 9-11 hours.
• Adolescents (14-17 years): 8-11 hours.
• Young adults (18-25 years old): 7-9 hours.
• Adults (26-64 years old): 7-9 hours.
• Seniors (age 65 and older): 7-8 hours.

Why Age Affects Sleep Time?

yawning man

Babies need more sleep than adults because this is a basic requirement for their proper physical and psychological development. During sleep, the children's body produces more growth hormones. This is important for the growth of organs and maturation of the nervous system . In addition, babies and children are in a constant state of learning. Sleep is the only moment that allows to organize and consolidate the information they receive during the day. They need less sleep time as they grow and mature.

In contrast, during adolescence there is a temporary imbalance in the circadian rhythm, a kind of internal biological clock. For this reason, they fall asleep late at night and have trouble waking up early in the morning. As we grow older, we need less sleep.

Grandfather Hypothesis

A study published in an important academic journal shows that the reason for sleep patterns to change with age may be evolutionary adaptation. This possibility is known as the grandfather hypothesis, which cannot sleep well.

Accordingly, one of the factors that help our ancestors survive is their survival at night. Older adults were responsible for doing this, as they performed fewer daytime activities and the surveillance job did not include unusual demands.

In the primitive societies, it was found that older people lay earlier and wake up earlier at dawn. This may be a hereditary behavior that supports our ancestors' explanation of why sleep time changes with age.