This is the optimal amount of sleep for your age

Even though you’ve slept long enough, do you often feel tired and listless? Maybe you just slept too much! Because not only too little sleep is harmful – those who lie in bed too long also risk their well-being. A team of researchers from the USA has now provided information on how much sleep you really need depending on your age group.

Restful sleep depends on quite a few factors – including the length of sleep. The more sleep the better? A popular misconception that you should say goodbye to now at the latest! In fact, your optimal sleep duration depends on how old you are. The US National Health Foundation has published new guidelines in the current ” Sleep Journal ” and announced how many hours of sleep are good for your body and your health – and how many hours of sleep can even harm you!

Also exciting: lack of sleep – this is what happens to your body when you sleep too little >>

You really need that much sleep

Our overview tells you how much sleep you really need at your age to feel fit and rested. So much in advance: the older you are, the less sleep you need!

  • Newborn (0-3 months): 14-17 hours
  • Infants (4-11 months): 12-15 hours
  • Infants (1-2 years): 11-14 hours
  • Pre-school children (3-5 years): 10-13 hours
  • School children (6-13 years): 9-11 hours
  • Youth (14-17 years): 8-10 hours
  • Young adults (18-25 years): 7-9 hours
  • Adult (26-64 years): 7-9 hours
  • Seniors (65+): 7-8 hours

Tolfioow tip: Fall asleep and stay asleep better? That’s what weighted blankets promise, like the models from Cura of Sweden . Heavier than conventional blankets, weighted blankets trigger the body’s own feel-good hormones – similar to a hug. The result: you are much more relaxed and enjoy a more restful sleep.

This is how you recognize your individual need for sleep

Of course, the need for sleep can vary from person to person – but if yours deviates far from the guideline values, this indicates a very extensive or extremely shortened need for sleep. In addition, the US researchers warn against regularly exceeding the upper or lower limit of the guideline values, as this can lead to damage to health. To determine for yourself how many hours of sleep are good for you, you should ask yourself the following questions:

  • Are you productive, healthy and balanced after seven hours of sleep? Or do you need more nine hours of sleep to feel completely fit?
  • Do you have any health restrictions such as being overweight?
  • Having trouble sleeping?
  • Do you depend on caffeine to get you through the day?
  • Do you feel sleepy while driving?

Read more: Is going to bed early better for your health? >>

Tips for a better sleep

Of course, the US researchers also have a few tips for all those who have trouble falling asleep:

  • Stick to a regular sleep schedule, even on weekends. This ensures stability and is firmly embedded in our routine.
  • Find relaxing sleep rituals, such as a relaxing bath before bed (especially helpful for children) or special soothing audio sounds .
  • Make sure you get enough exercise during the day to keep you busy and get some rest in the evening. If you need help relaxing, you can also use naturally calming scents, such as a lavender spray that you spritz sparingly on the pillow.
  • Avoid hidden sleep killers like alcohol and caffeine. Instead, a sleep and nerve tea can have a calming effect and help you wind down.
  • Movement makes it easier to fall asleep. For this reason, a short walk just before bedtime is just the right thing to quickly dive into dreamland and sleep better and more deeply.
  • Turn off all electronic devices before bed. Also make sure that no light sources disturb your sleep. If this cannot be avoided, or if you are particularly sensitive, a sleep mask can help.
  • Noise like a busy street or noisy neighbors keep you from sleeping. Earplugs are therefore the solution to dampen the disturbing noises.
  • Ensure an optimal room temperature in your bedroom. The room temperature should ideally be between 16 and 18 °C. If your bedroom is too warm, you sweat more quickly and your sleep quality suffers. On the other hand, if the room is too cold, this leads to permanent muscle tension and less restful sleep.

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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