STUDY: How much sleep do you need?
The National Sleep Foundation has released a chart showing how much sleep people need based on their age. Are you getting enough sleep?
According to the study, this is the recommended amount of sleep you should get a day:
• Newborns (0-3 months ): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)
• Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)
• Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)
• Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)
• School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
• Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
• Younger adults (18-25): Sleep range is 7-9 hours (new age category)
• Adults (26-64): Sleep range did not change and remains 7-9 hours
• Older adults (65+): Sleep range is 7-8 hours (new age category)
"Eighteen leading scientists and researchers came together to form the National Sleep Foundation's expert panel tasked with updating the official recommendations," according to the foundation's website.
The chart also includes a new range of sleep time, "may be appropriate," to acknowledge the individual variability in appropriate sleep durations.
"The NSF has committed to regularly reviewing and providing scientifically rigorous recommendations," says Max Hirshkowitz, PhD, Chair of the National Sleep Foundation Scientific Advisory Council.
The National Sleep Foundation says if you're having trouble sleeping, try these simple tips:
• Stick to a sleep schedule, even on weekends
• Practice a relaxing bedtime ritual
• Exercise daily
• Evaluate your bedroom to ensure ideal temperature, sound and light
• Sleep on a comfortable mattress and pillows
• Beware of hidden "sleep stealers," like alcohol and caffeine
• Turn off electronics before bed
For more information, visit the National Sleep Foundation website.
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