News 24 | How many hours of sleep are adequate for each age group … and how do you sleep healthily?

Sleep is one of a person’s basic needs, in addition to food and oxygen, and studies show that a person spends at least a third of their life while sleeping, but what is the appropriate number of hours for each step so that a person gets adequate and healthy sleep? This is what we recognize in this report.

How many hours of sleep do I need?

In order to determine how many hours of sleep are sufficient for you, you need to answer several questions, including: Do you wake up happy after seven hours of sleep? Or do you need more hours to feel these feelings? Do you suffer from any health problems like being overweight or are you at risk of getting a disease? Do you suffer from sleep problems and disturbances? Do you depend on caffeine in your day and consume a lot of it? Do you feel drowsy while driving?

The answers to these questions give an indication of the need to increase the number of hours of sleep, which forces the person to adjust their daily routine, and between what can be changed the pattern of consumption of coffee and energy drinks , in addition to adjusting poor lighting. in the rooms and even the alarm clock.

According to new research by the US National Sleep Foundation, the difference in the number of hours you sleep depends not only on the age group but also on the health of the body, so if you have pathological anxiety disorders, you will develop sleep disorders, for example.

Updates for healthy sleep

The American Foundation has updated the number of hours of sleep people should get according to their age group, after a study that lasted more than two years, by 18 scientists and researchers, where they reached adjustments that are only newborns (0-3 months) need sleep from 14 to 17 hours, instead of 12 to 18 hours, for previous studies.

While infants aged 4 to 11 months need 12 to 15 hours of sleep, up from 14 to 15 hours in previous studies, and children aged one to two years need 11 to 14 hours of sleep at the place. from 12 to 14 hours ago.

As for preschool children (3 to 5 years old), they need 10 to 13 hours, and it was previously estimated to 11 to 13 hours, and school children (6 to 13 years old) need 9 to 11 hours, and previous studies were 10 hours. -11:00.

While teens (14-17 years old) should get 8-10 hours of sleep, instead of 8.5-9.5 hours earlier, and those aged 18-64 should get 7-9 hours, and those over 65 years old, need 7 to 8 hours of sleep per day.

Tips for healthy sleep

The Foundation reported that in order to enjoy good and comfortable hours of sleep, a fixed and clear schedule of sleep hours should be set, implemented on public holidays and vacations, the person practicing light sports on a daily basis.

And before falling asleep, the person should make sure of the correct degree of lighting and temperature for sleeping, in addition to the presence of pillows and comfortable beds, and also to ensure that electronic devices such as that computers and phones are turned off.

And a person should also monitor themselves, after drinking caffeine and without it, to determine what is appropriate for the way they sleep, and if caffeine consumption is preventing them from getting enough sleep, they shouldn’t take it until after. go to bed.

Making sure the body is comfortable is one of the important things, avoiding thinking about negative things while counting, lying on your back and moving your fingers towards your head and doing new exercises.