Find out how many hours of sleep you need, depending on your age

Although good nutrition and physical activity are essential to maintaining health, they are not enough, as sleep also plays an important role in a person's well-being.

In a report in the French magazine Santi Plus, Sarah Oum said: "Many people have difficulty answering the question 'Do you sleep enough?' This explains the daily pressures that lead them to spend time working at the expense of sleep.

The following article outlines how much sleep you need based on your age and the elements that negatively affect your sleep, including the consumption of certain foods and stimulants (caffeine and energy drinks), the use of electronic devices, alarm clocks, not to mention overwork.

The importance of sleep for health
Sleep is an essential factor for many biological functions in the body. According to the statistics of the National Institute of Health and Medical Research of 2017, one in three French suffer from sleep disorders.

45% of those between 25 and 45 years of age think they are sleeping too little, while 13% think sleep is a waste of time. It should be noted that sleep affects both mental and physical health.

overweight
Lack of sleep leads to an increase in appetite due to disorders at the level of certain hormones, such as ghrelin and leptin, which increases the body's need for calories to overcome fatigue caused by sleep deprivation, according to the National Institute of Health and Medical Research. A person can gain a lot of extra weight without realizing it.

Disease and inflammation
Sleeping less than six hours a day increases your risk of infection. Lack of sleep makes the body susceptible to infections, such as the common cold, due to failure at the level of the immune system.

memory
According to one study, lack of sleep is likely to cause long-term deterioration of cognitive function in adolescents, so having enough sleep at night on a daily basis helps one to enhance his memory and improve his ability to concentrate while facilitating his ability to learn.

How many hours of sleep are needed?
You probably already heard the information that good sleep requires eight hours per night. However, according to a study by the National Sleep Foundation, in which about 18 experts from different disciplines participated, this figure does not necessarily apply to everyone as the number of hours of sleep each person needs can be determined by age.

These experts used the technique of convenience to arrive at the following precise conclusions and recommendations on the number of adequate sleep hours.

- A child between the ages of 0 and 3 months: 14 to 17 hours a day.

- A child between the ages of 4 and 11 months: 12 to 15 hours a day.

- Children aged between one and two years: from 11 to 14 hours a day.

- Children aged three to five years: ten to 13 hours a day.

- Children between the ages of six and 13 years: nine to 11 hours a day.

Adolescents between the ages of 14 and 17: eight to ten hours a day.

Adults aged 18-25: seven to nine hours a day.

Adults aged 26 to 64: seven to nine hours a day.

- Persons aged 65 or older: seven to eight hours a day.

To enhance the quality
There are some tips to help you follow a healthy lifestyle and enjoy a better sleep quality, as recommended every day of the week, exercise daily, and attention to the environment around you, especially your room in terms of sound, lighting and temperature, as well as choose a comfortable sleep mode ( Mattress and pillow).

Avoid stimulants such as caffeine and energy drinks, and avoid using electronic devices, making sure to turn them off before going to sleep.

If you have difficulty breathing, notice insomnia, feel drowsy during the day or any other signs of sleep deprivation, consult your doctor for a clear and accurate diagnosis.