how many hours of sleep is healthy

hours of healthy sleep

The number of hours of healthy sleep

The number of hours of sleep, the human body needs varies from person to person and depends on many factors, the most important of which is age. The following table shows the number of recommended hours for each age group: 

Age groupThe number of recommended hours per day
newborn14-17 hours
12 Months10 hours a night, plus 4 hours of naps
Two years11-12 hours at night, plus an hour - two naps
3-5 years10-13 hours
6-13 years old9-11 hours
14-17 years old8-10 hours
Adults7-9 hours

There are also other factors that may have a role in the number of hours of sleep a person needs, including:

  • Pregnancy:  especially in the early stages of pregnancy, when physical changes may increase the need for sleep.
  • Aging:  The sleep pattern may change with age, as the elderly may resort to less deep sleep and for a shorter period of time for those who are younger.
  • Prior sleep deprivation: The need for sleep increases when a person is exposed to some conditions that may prevent him from sleeping.
  • Sleep quality:  interrupted sleep is one of the causes of an increased need for sleep.


Side effects of poor sleep

Lack of sleep leads to a depletion of mental energy, and it may also endanger physical health. It has been scientifically found that lack of sleep is associated with many types of physical diseases, for example, lack of sleep affects many functions of the nervous system, and the immune system, lack of sleep, leads to inhibition of performance The immune system, and it also leads to many chronic diseases such as diabetes and heart disease.


Tips for a better sleep

Just as the number of hours we spend is very important, so is the quality of sleep. Here are some tips that help improve sleep quality: 

  • Following a regular sleep schedule:  Sleeping at the same time every day helps to regulate the biological clock. Following an irregular sleep, the regime has been associated with a weakening of both the duration and quality of sleep.
  • Create a calm atmosphere:  Adopting a relaxation pattern before bed helps stimulate sleep. For example, it has been found that listening to relaxing music before bed improves the quality of sleep in some groups.
  • Create a relaxing environment:  Sleeping in a quiet, dark room, and at an adequate temperature, helps you sleep better.
  • Reducing the intake of caffeine, alcohol, and nicotine:  Studies have shown that consuming caffeine, alcohol, and nicotine affects the quality of sleep, so caffeine should be avoided in the afternoon and evening.
  • Reducing the use of electronics:  Excessive use of mobile phones and other electronic devices impairs the quality of sleep, and the same is the case when exposed to bright lighting before bed.
  • Adopting an active lifestyle:  Studies have shown that adopting an inactive lifestyle is associated with a relatively weaker quality of sleep, on the contrary, when adopting an active lifestyle, which may in turn help enhance the quality of sleep.

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