The recommended hours of sleep vary by age and individual needs. Here's a general guideline :
Sleep Recommendations by Age :
- Newborns (0 - 3 months) : 14 - 17 hours per day.
- Infants (4 - 12 months) : 12 - 16 hours (including naps).
- Toddlers (1 - 2 years) : 11 - 14 hours (including naps).
- Preschoolers (3 - 5 years) : 10 - 13 hours (including naps).
- School-Age Children (6 - 12 years) : 9 - 12 hours.
- Teenagers (13 - 18 years) : 8 - 10 hours.
- Adults (18-64 years) : 7 - 9 hours.
- Older Adults (65 plus years) : 7 - 8 hours.
Factors That Influence Sleep Needs :
- Individual Differences : Some people may feel fully rested with slightly less or more sleep than recommended.
- Activity Levels : Physically active individuals might need more sleep to recover.
- Health Status : Illness, stress, or recovery may increase the need for rest.
Signs Your'e Getting Enough Sleep :
- You wake up feeling refreshed and alert.
- You don't feel sleepy during the day.
- You can maintain focus and perform tasks effectively.
Tips For Better Sleep :
- Maintain a consistent sleep schedule.
- Create a relaxing bedtime routine.
- Avoid caffeine, heavy meals, and screens close to bedtime.
- Keep your sleeping environment cool, quiet, and dark.
If your'e not feeling rested despite getting the recommended amount of sleep, consider consulting a healthcare provider.
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