Restful sleep depends on several factors, including the length of sleep. The more sleep the better? A popular misconception that you should say goodbye to at the latest! In fact, your optimal sleep time depends on how old you are. The US National Health Foundation has published new guidelines in the current “Sleep Journal” explaining how many hours of sleep are good for your body and health, and how many hours of sleep can harm you!
Our overview tells you how much sleep you really need at your age to feel fit and rested. Long before: You need less sleep as you get older!
- Newborn (0-3 months):14-17 hours
- Babies (4-11 months):12-15 hours
- Babies (1-2 years):11-14 hours
- Preschool children (3-5 years):10-13 hours
- School children (6-13 years):9-11 hours
- Youth (14-17 years):8-10 hours
- Young adults (18-25 years):7-9 hours
- Adult (26-64 years):7-9 hours
- Seniors (65+):7-8 hours
Tips for a better sleep
Of course, US researchers also have some advice for those who have trouble falling asleep:
- Stick to a regular sleep schedule, even on the weekends. This ensures stability and is closely tied to our routine.
- Find relaxing sleep rituals like a relaxing bath (especially helpful for kids) or special soothing sounds before bed.
- Make sure you get enough exercise to keep you busy during the day and get some rest in the evening. If you need help with relaxation, you can also use naturally calming scents, such as lavender spray, which you spray a small amount on the pillow.
- Avoid hidden sleep killers like alcohol and caffeine. Instead, a sleep and nerve tea can have a calming effect and help you relax.
- Movement makes it easier to fall asleep. Therefore, it is the right thing to take a short walk just before bedtime to quickly plunge into the world of dreams and sleep better and deeper.
- Turn off all electronic devices before going to bed. Also, make sure that no light source disturbs your sleep. If this cannot be avoided, or if you are particularly sensitive, a sleep mask may help.
- Noise, such as a crowded street or noisy neighbors, keeps you from sleeping. That’s why earplugs are a solution to reduce irritating sounds.
- Provide optimum room temperature in your bedroom. The room temperature should ideally be between 16 and 18 °C. If your bedroom is too hot, you sweat more quickly and your sleep quality decreases. On the other hand, if the room is too cold, this will cause persistent muscle tension and less restful sleep.