The studies show that people who sleep 7-8
hours every night usually have the highest life expectancy, and those who sleep
less than 4 hours per day have shorter life expectancy than up to 80%. However,
according to scientists the best sleeping time will be different at each age.
Elderly people over 60 years old: Sleep 5.5-7 hours per day
Elderly people should sleep before 12am;
sleeping time at night is about 6-7 hours, or even 5.5 hours. Data provided by
American’s Alzheimer Prevention Association show that those who sleep 7 hours
per day have brain aging rate slower than others to 2 years. Sleeping less than
5.5 hours would make the concentration decreased, and even increase the risk of
early death or get Alzheimer.
Tip: Sleep problem that is the most common in
the elderly people is dreaming much and insomnia. Dreaming much is due to brain
function of the elderly people that may be degraded. Insomnia is mostly due to
the reduced secretion of melatonin in the body; melatonin is one of the
important factors that determine the quality of the sleep.
According
to scientists the best sleeping time will be different at each age
Elderly people often sleep less; they should
take a siesta for about 1 hour. Otherwise, the brain nerves will be strongly
inhibited, blood flow in the brain will be reduced, and the speed of metabolism
will also be slowed. The body is easy tired after waking up, even more
sleeping.
Adults 30-60 years old: Sleep about 7 hours per day
Men should sleep 6.49 hours per day; women
should sleep about 7.5 hours per day, and they have to ensure "quality
sleeping time" from 10pm to 5am. Because at this time the body easily
achieves deep sleep, this helps relieve fatigue.
Tip: If people at this age lack sleep, this is
related to brain aging, stress or bad habits such as eating too much. In
addition to trying to reduce stress, they can create a quiet sleeping
environment, choose pillow that is 10-15cm high, moderate hardness.
People who lack sleep can also sleep one hour at noon.
Women
should sleep about 7.5 hours per day
Teenagers from 13-29 years old: Sleep 8 hours per day
Teenagers at this age have to sleep for 8
hours per day and have to follow the principle of going to bed early and
getting up early and make sure to go into deep sleep at 3am. They should go to
bed before 12pm and get up at 6am, should not sleep much at weekends. Because
sleeping too much will make reverse the biological clock, lack energy, affect
memory and miss breakfast and disorder eating.
Tip: Teenagers often have a habit of staying
up late, this can directly affect the mental state of the next day, easy makes
skin damaged, acne appear… Staying up late for a long time affects the
secretion of the body, makes the immune system decline. They easily have flu,
gastrointestinal infections and allergies. So, going to bed on time is the best
way to preserve health.
Children from 4-12 years old: Sleep 10-12 hours per day
Children from 4-10 years old should sleep 12
hours per day, go to sleep from 8pm; a nap at noon is as well. Elderly children
should sleep 10 hours per day, even 8 hours. If children lack sleep, their
immune system will be reduced and their development will also be affected. But
sleeping time can’t be too long. If sleeping time is more than 12 hours, it can
cause obesity.
Tip: Basically children do not have problems
about sleep. Before going to bed, they do not snack; there is not too bright
light or loud music in their sleeping room. Parents should set timetable for
their children, urge them to go to bed on time.
Children 1-3 years old: Sleep 12 hours every night, about 2-3
hours in the daytime
Every night, young children have to sleep 12
hours, 2-3 hours in the daytime. Sleeping time can rely on sleep of every baby.
Sleeping
time can rely on sleep of every baby
Tip: The sleep of the babies at this age is
easily affected because they are busy playing. When they go to sleep, their
brain remains active. So, they often have grind, bedwetting... These things can
affect the development of the brain and body of the babies. Therefore, before
the babies sleep, parents can read stories to help babies sleep well.
Newborns under 1 year old: Sleep 16 hours per day
Newborns under 1 year old should sleep at
most, about 16 hours per day. Sleep is an important stage for the growth and
development of newborns; therefore, sleeping time should be guaranteed.
Tip: The sleeping problem of newborns is
mostly due to the lack of calcium, daytime fear, digestive function disorders...
In this regard, parents should pay attention to supply babies with calcium.
