These Are the Recommended Sleep Times According to the National Sleep Foundation

Sleeping is extremely important for the health of your body and mind. The National Sleep Foundation prepared a list which explains how much sleep everyone should get in accordance to their age. Sleeping is also important for the development of the body and the energy levels.

In order to remain healthy and have your brain boosted you should know how much sleep you need or how much sleep is needed for your children. This way you will also manage to boost the level of energy needed for the day.

Problems of lack of sleep

Lack of sleep can make you feel physical tiredness, but also it can cause to lose the appetite and the brain function. You might also find it hard to concentrate and make decisions if you didn’t have enough sleep during the night.

Sleeping disorders can lead to different health issues according to physician experts. People that sleep less than 5 hours can have serious heart problems. Sleeping less than 7 hours could lead to health problems such as weight gain, obesity, and diabetes.

Therefore it is important to think about the hours you sleep during the night in order to avoid such health conditions. Make sure that you give yourself enough time for night sleep in order to be able to run all the tasks during the day.

Recommended sleeping hours

Charles Czeisler, a professor at Harvard University conducted a research study which helped to determine the amount of sleep needed for the human body. The study was conducted during the period 2004-2014. Professor Czeisler evaluated the obtained results and discovered what the optimum sleeping hours are in order to avoid health issues.

Here is the list of recommended sleeping hours according to age that he discovered:

1. 0-3 months – 14-17 hours
2. 4-11 months – 12-15 hours
3. 1-2 years old – 11-14 hours
4. 3-5 years old – 10-13 hours
5. 6-13 years old – 9-11 hours
6. 14-17 years old – 8-10 hours
7. 18-25 years old – 7-9 hours
8. 26-64 years old – 7-9 hours
9. Over 64 years old – 7-8 hours

These hours shouldn’t be generalized and might not apply to everyone. The best way is to find your exact needed hours of sleep around these ranges in order to avoid development of health conditions.

Reasons for sleep problems:

People have sleeping problems due to stress and technology.

Stress: when you feel stressed your body releases so called ‘stress hormone’ known as cortisol. If the production of this hormone is increased it can impact your well-being and give you hard time falling asleep.

Technology: during the sleep your body releases melatonin, so if you use bright technology devices it can prevent the brain from producing it. Therefore you should use less electronic devices that emit light such as TV, cell phones and laptops because they stop the production of melatonin. On the other hand, when you are in dark it stimulates the production of this hormone.

source http://thehealthy-food.com