The average amount of sleep (called the need for sleep) that a person needs varies throughout their life. Sleep needs are highly dependent on age. To meet your specific sleep needs, what is the right time to go to bed to achieve your target hours of rest?
Let's find out how much sleep is needed based on age, estimated bedtime, reasons for difficulty sleeping, and tips for getting to sleep.
How much do you need to sleep
When choosing a reasonable bedtime for a person, the amount of sleep needed to wake up rested or the need for sleep is taken into account. Sleep needs are often related to age, although a person's genetic makeup and environment, medical and behavioral conditions can influence sleep needs.
Sleep experts recommend that adults get seven to nine hours of sleep, or eight hours on average, for optimal health .
Rarely, adults can be divided into two categories: short sleepers and long sleepers. Short naps can be normal if you sleep less than the recommended average hours (less than seven hours). Long sleepers need more than the recommended average, or more than nine hours, to feel well rested .
Young people and people recovering from lack of sleep can benefit from sleeping more than nine hours a night. Lack of sleep or lack of sleep has been linked to a variety of negative health effects, including depression, heart disease, obesity, and weight gain.
Children need more sleep than adults to feel well rested. During childhood and throughout life, a change in average sleep duration is required.
The National Sleep Foundation recommends the following :
- Newborns (0-3 months): On average, they should sleep 14-17 hours a day, including naps.
- Babies (4-11 months): On average, they should sleep 12-15 hours a day, including naps.
- Babies (12 to 35 months): Average 11 to 14 hours, including sleep.
- Preschool-age children (3 to 5 years old): 10 to 13 hours a day on average.
- School- age children (6 to 13 years): Average of 9 to 11 hours a day.
- Adolescents (14 to 17 years old): on average, eight to 10 hours a day.
- Youth (18 to 25): an average of seven to nine hours a day.
- Adults (26 to 64): an average of seven to nine hours a day.
- Seniors (65 years or older): an average of seven to nine hours a day.
Usually, bedtime can be set by using the average number of hours of sleep needed to meet sleep needs and counting down from the desired time to wake up.
For example, suppose the desired time to wake up is between 7:00 a.m. and 8:00 a.m. M .:
- Babies can be put to sleep in a dream state between 7:00 pm and 8:00 pm
- Babies can go to bed from 7:00 p.m. to 9:00 p.m.
- Preschoolers can go to bed at 8:00 PM and 9:00 PM.
Since wake-up time varies due to school or work hours, and the time it takes to get ready for a new day, wake-up time may be closer to 5:00 a.m. M. At 7:00 a. M., Which suggests the following recommended bedtime:
- School-age children must go to bed between 8:00 pm and 9:00 pm.
- For teenagers, it is best to go to bed between 9:00 PM and 10:00 PM to get a good night's sleep.
- Adults should try to go to bed between 10:00 PM and 11:00 PM.
With changing schedules, waking hours, and even sleep needs, this bedtime isn't for everyone. Individual needs vary.
Despite age and the need for sleep, staying awake constantly, even on weekends, is important for better sleep .
Difficulty before going to bed
Sometimes it is normal to have trouble falling asleep or before going to bed. If trouble falling asleep becomes common, you may be dealing with insomnia .
Insomnia in children
Children who have difficulty falling asleep may suffer from behavioral insomnia . There are two types of behavioral insomnia: insomnia during sleep and setting limits . Sleep insomnia is aggravated by the presence of the parents when the child falls asleep and the absence when waking up.
Like insomnia in adults, trouble falling asleep can be caused by the environment where you sleep. The presence of parents while the child falls asleep, especially during relaxing activities such as rocking and singing, can become part of the child's conditioned sleep environment.
The best way to deal with insomnia during sleep is to ask your parents to break the association with this presence. Various calming techniques to allow the child to calm down upon waking at night or even allow the child to 'scream' can be effective methods of breaking this behavior.
Restrictive insomnia most often develops due to the caregiver's inability or unwillingness to set consistent bedtime rules and ensure a regular bedtime. The problem is often compounded by the child's oppositional behavior.
Resetting the limits is the best way to get rid of the insomnia associated with setting limits. By setting a consistent bedtime, setting aside irrational demands before bed, and planning quiet activities 20 to 30 minutes before bed, limits can be set so that babies can get the adequate amount of sleep they need.
Insomnia in adults
In adults, there are different subtypes of insomnia that make it difficult to fall asleep in different ways. Insomnia can be related to a person's genetics or it can be associated with various sleep disorders such as sleep apnea or psychological disorders such as anxiety and depression.
Insomnia can cause symptoms such as daytime sleepiness and fatigue, poor focus and concentration, decreased energy and motivation, and even an increased risk of suicide.
Fortunately, there are different ways to treat insomnia in adults. Sleeping pills can be helpful as a temporary fix, and if you want to avoid taking medications, cognitive behavioral therapy for insomnia (CBTI) may be a good option .
Tips and tricks
Falling asleep and going to bed early can be effective if you follow the tips below.
Good sleeping environment
Your bedroom greatly affects your sleep and your ability to fall asleep. A generally quiet environment is conducive to a good night's sleep. A cool, dark room is recommended, although this can be changed based on personal preference.
Make sure you're comfortable, for example, make sure you have a comfortable mattress and bedding, and remove stressors from the space to help you fall asleep.
Regular bedtime routines and relaxation techniques can also help you fall asleep at the right time. A nighttime routine prepares your mind and body for sleep, helping you begin the process of relaxation and relaxation before getting a good night's rest.
Some nighttime activities are reading, listening to music, stretching, or bathing. It is best to avoid overly stimulating activities before bed, such as watching television or doing aerobics.
Good sleep hygiene
Good sleep hygiene , including sleeping habits during the day and before bed, can help you reach your goal at bedtime. Avoiding naps is a helpful part of maintaining good sleep hygiene. Sleeping during the day reduces overall sleep deprivation, reducing sleep cravings.
Avoid spending time in bed awake or doing activities like reading or watching TV in bed to ensure good sleep hygiene. As much as possible, try not to associate your bed and sleeping environment with being awake. Finally, a consistent waking time and, of course, a consistent bedtime can help you fall asleep.
Get the word of drug information
The amount of sleep you need varies with age. This is helpful in determining the right time to lie down and stay awake. By maintaining bedtime and waking hours, maintaining good sleep conditions, following a nightly schedule, and good sleep hygiene, you can effectively get the sleep you need to stay healthy and rested.
If you want to know more about the optimal bedtime for your age and your sleep needs, see a board-certified sleep medicine therapist.