Infants, children, adolescents, adults and the elderly. Each with its own necessary sleep range, depending on age. This is what he analyzed in his latest sleep study there National Sleep Foundation, an American organization based in Texas specializing in the subject. Which has issued new guidelines for "perfect sleep". Let's see what they are.
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- Hours of sleep depending on age;
- How to sleep? Tips for restful sleep
Hours of sleep depending on age
In particular, in this study the range of hours of sleep generally recommended so far has been adjusted, dividing the population into nine age groups:
- infants (0 to 3 months): 14-17 hours of sleep per day (before: 12-18 hours);
- children from 4 to 11 months: 12-15 hours of sleep per day (before: 14-15 hours);
- children from 1 to 2 years: 11-14 hours of sleep per day (before: 12-14 hours);
- children from 3 to 5 years: 10-13 hours of sleep per day (before: 10-11 hours);
- children from 6 to 13 years: 9-11 hours of sleep per day (before: 10-11 hours);
- adolescents (14 to 17 years): 8-10 hours of sleep per day (previously: 8,5-9,5 hours);
- adults from 18 to 25 years: 7-9 hours of sleep per day (age class not considered before);
- adults from 26 to 64 years: 7-9 hours of sleep per day (unchanged range);
- elderly (over 65 years): 7-8 hours of sleep per day (age class not considered before).
The recommendations for adults have not changed. Instead, two previously not considered bands have been added: that between 18 and 25 years and that of the over 65s.
As for babies and children, the daily sleep hours have all been tweaked. For example, the need for sleep for children aged 3-5 increases, while the need for adolescents between 14 and 17 years is concentrated. (Take the quiz: do you know all about the baby's sleep?)Read also: Babies and rest: 8 things to know about the importance of sleep for your children
How to sleep? Tips for restful sleep
There are many external factors that can affect the circadian rhythm, the physiological rhythm of the body over a period of 24 hours, related to the alternation of day and night.
For example, in adults, coffee and energy drinks can have an impact. As well as the alarm clock. In children, electronic devices, the mattress, external light or room temperature must be kept under control. (Read also: sleep disorders)
Let's see in detail what can help you sleep well:
- Try to go to sleep (or put the baby to bed) and always get up at the same time, even on weekends
- Use a sleep ritual before bedtime
- Playing sports during the day
- Pay attention to the room in which the child sleeps or sleeps: temperature, light and noise must be kept under control
- Use soft light in the evening to help you sleep and sunlight to wake up in the morning
- Sleep on comfortable pillows and mattresses
- Do not use cell phones, tablets and TVs before going to sleep
Fonte: Sleep Foundation20 PHOTOS
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Questions and answers
How long should a baby from 0 to 3 months sleep?
A newborn from 0 to 3 months must sleep at least 14-17 hours a day.
How long should a baby sleep between 4 and 11 months?
A newborn between 4 and 11 months must sleep at least 12-15 hours a day.
How long should babies between one and two years sleep?
Babies aged one to two need to sleep 11-14 hours a day.
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