Experts reveal new sleep requirements for different age groups
Given that we spend a big part of lives sleeping – one third to be exact – it should come as no surprise that the quality and quantity of sleep is crucial to our overall health and wellbeing.
Yet despite reading countless information about how to improve your sleep and why it’s imperative to get good-quality shuteye each night – guidelines vary when it comes to how much Zs we should catch each night. Well, until now. If you’re wondering how much sleep you should actually get, a new study from the National Sleep Foundation (NSF) in the United States has revised the amount everyone needs.
The chart has a minimum and maximum range, and a recommended section for optimal health that can be used as a good rule of thumb.
One of the new things introduced is the “may be appropriate” range, which acknowledges that individuals do vary in their sleep needs.
The NSF now recommends:
Newborns (0-3 months): Sleep range narrowed to 14 to 17 hours each day (previously it was 12-18)
Infants (4-11 months): Sleep range widened two hours to 12 to 15 hours (previously it was 14-15)
Toddlers (1-2 years): Sleep range widened by one hour to 11 to 14 hours (previously it was 12-14)
Preschoolers (3-5): Sleep range widened by one hour to 10 to 13 hours (previously it was 11-13)
School age children (6-13): Sleep range widened by one hour to 9 to 11 hours (previously it was 10-11)
Teenagers (14-17): Sleep range widened by one hour to 8 to 10 hours (previously it was 8.5-9.5)
Younger adults (18-25): Sleep range is 7 to 9 hours (new age category)
Adults (26-64): Sleep range did not change and remains 7 to 9 hours
Older adults (65+): Sleep range is 7 to 8 hours (new age category)
The NSF gathered a panel of 18 scientists and researchers from medical associations in fields including paediatrics, obstetrics and gynaecology, and psychiatry, who spent more than two years working on their study.
The experts were asked to review more than 300 current studies on how much sleep is ideal, and then vote on how much sleep people should get at different stages of their life.
“The NSF has committed to regularly reviewing and providing scientifically rigorous recommendations,” Chair of the National Sleep Foundation Scientific Advisory Council Dr Max Hirshkowitz said.
“The public can be confident that these recommendations represent the best guidance for sleep duration and health.”
While their sleep chart is good to keep in mind, the NSF says it's important to also consider what lifestyle factors may be impacting your sleep.