The latest studies on sleep have generated new recommendations on the number of hours of sleep required by age, adding a new category: those over 65 years. This new consensus also defines criteria such as recommended, appropriate, and not recommended sleep hours. In practice, if the sleep is of good quality, it can compensate for the short duration. Also, too many hours of sleep can be harmful. Do not you think possible? Keep reading!
Recommended hours of sleep based on age
The American organization National Sleep Foundation, the leading sleep experts, has recommended a menu of hours of sleep according to age.
- Newborns: they should sleep from 14 to 17 hours, but not less than 11 and not more than 19.
- Until adolescence: the amounts vary around 11 hours, but children up to 13 years of age should not sleep more than 12 hours per day.
- Adolescents: they need 8 to 10 hours of sleep, not less than 7 but also not more than 11 hours. Many teens don’t get enough sleep, but their sleep pattern is different from that of children and adults.
- Until 64 years of age: they should sleep 7 to 9 hours, but not less than 6 and not more than 10.
- From 65 years: 7 to 8 hours, not less than 5 nor more than 9.
Problems caused by sleeping too much
Maybe if you lack hours of sleep, you may think that sleeping would never be “too much.” A study by confirmed that lack of sleep is associated with cardiovascular problems , increased blood pressure, inflammation, and obesity.
However, another study revealed that those over 50 who sleep more than 8 hours see an increase in their cardiovascular risk, proportionally to the number of hours. Also, if you sleep more than 6 hours a night, taking a nap can become a cardiovascular risk.
Recommendations for better sleep
- Sleep 6 to 8 hours a day. However, a few hours of sleep can be compensated with good quality sleep.
- Disconnect the screens at least an hour before bed. The blue light prevents falling asleep.
- If you take a nap, that is not more than 30 minutes and during the hours of the sun.
Sleeping has to be a good habit. It involves always going to bed at the same time, doing breathing and relaxation exercises to induce sleep, and create a calm, dark, and quiet environment. This habit should also be instilled in the little ones.