How Much Sleep Do You Need According To Your Age: Science Finally Reveals The Answer

People usually believe that having 7-8 hours of sleep is enough to keep in good health. But this may not always be the case. Respecting your body’s biological clock and sleep cycles will provide you with great health benefits but do you really know how many hours of sleep does your body actually requires?


After returning home from a long, hard day of work, nothing can be better than going to bed and dozing off until the next morning. Sleep is the most integral part of any human’s life as it helps your body recover from the stress and exhaustion from the day. According to your age, you will need to know how much of sleep you should be getting. Here are some tips on how you can manage your sleep schedule in accordance with your age.

1The connection between age and sleep

As you grow older, your body’s condition, as well as its ability to function efficiently, starts declining. But there is one thing that can prevent this from happening or at least slow it down- sleep. Scientists have worked out the required number of hours of sleep you for every age:

  • 0-3 months: 14-17 hours
  • 4-11 months: 12-15 hours
  • 1-2 years: 11-14 hours
  • 3-5 years: 10-13 hours
  • 6-13 years: 9-11 hours
  • 14-17 years: 8-10 hours
  • 18-25 years: 7-9 hours
  • 26-64 years: 7-9 hours
  • 65+ years: 7-8 hours
The connection between age and sleep

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An older person requires less amount of sleep to recover in comparison to babies who require the most amount of sleep. Kids under 18 years of age should sleep not less than 8 hours every night. Once they are over 18, the required amount of sleep is reduced but changes yet again once they reach 65 years of age. But, since each person is different, the required amount of sleep for them can vary as well.

Sleeptime according to age

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2How to improve your sleep

Paying attention to the duration and quality of sleep you are getting is necessary because bad quality sleep and insufficient sleep could ruin your health. To ensure that you are getting proper sleep for the required number of hours so as to make you feel refreshed the next day follow these tips:

  • Get into the habit of falling off to sleep and waking up at the same time every day.
  • Avoid overeating at night.
  • Don’t drink alcohol just before going to bed.
  • Don’t use any gadgets before going to bed and switch of all electrical appliances at night.
  • Don’t stay awake till late night because it is important to keep your day and night separate. The day is meant for staying awake and the night is meant for sleeping. Breaking this natural cycle will upset your body clock and cause you to develop sleeping problems.
  • Try out some physical activity during the day and practice relaxation techniques which can help you get a good sleep.
  • Choose a comfortable bed to sleep on.
  • Create a comfortable and cozy atmosphere in your bedroom.
  • Sometimes taking a short walk outside in the fresh air can help you fall asleep faster.

By adopting such simple actions, you can improve the quality of your sleep which will ultimately lead to you having a healthier and cheerful lifestyle.

How to improve your sleep

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3Lack of sleep can be dangerous

Don’t wait until the weekend to get a well-deserved rest. You shouldn’t go about neglecting your sleep just to watch some of the latest viral videos on the internet and social media. This could lead to you being sleep deprived, which can have a bad effect on the quality of your sleep later.

Moreover, lack of sleep is detrimental for your health. It can weaken your immunity and can have serious consequences. Insufficient sleep puts you at risk of developing the health issues and diseases like-

  • Visual impairment
  • Depression
  • Exhaustion
  • Cardiovascular diseases
  • Diabetes
  • Hormone imbalances

  • Lack of sleep can be dangerous

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    Even your body’s appearance can be altered by lack of sleep. You will notice dark circles under your puffy eyes, bad complexion, pallor, and even start gaining extra weight. Soon, you will even notice signs of premature aging. You may also start losing your ability to concentrate properly and experience a decrease in everyday efficiency.


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