Proper rest and enough hours of sleep are crucial for our development and overall health. Namely, in order to maintain the energy and mental clarity during the entire day, we need to sleep enough. Lack of sleep doesn’t only cause physical fatigue, but problems with the concentration, decision making, and problems with the appetite.
According to experts, sleeping less than 5 hours per night has a negative effect on the cardiovascular health whereas less than 7 hours of sleep is known to cause weight gain, obesity, and diabetes.
Charles Czeisler, a Harvard professor, did a research with a group of other experts to determine the recommended hours of sleep. For this purpose, they conducted several studies between 2004 and 2014. According to the different stages of development, these were the conclusions they made:
Newborn babies from 0 to 3 months need 14 to 17 hours of daily sleep
Babies from 4 to 11 months need 12 to 15 hours of daily sleep
Children from 1 to 2 years need 11 to 14 hours of daily sleep
Preschoolers from 3 to 5 years need 10 to 13 hours of daily sleep
Primary and secondary school children from 6 to 13 years need 9 to 11 hours of daily sleep
Teens from 14 to 17 years need 8 t o10 hours of daily sleep
Youth from 18 to 25 years need 7 t o 9 hours of daily sleep
Adults from 26 to 64 years need 7 to 9 hours of daily sleep
Seniors over the age of 65 need 7 to 8 hours of daily sleep
It’s important to mention that these hours are approximate and they depend on the individual’s needs. However, when the person is too deprived of sleep, they can experience numerous health complications. Sleeping problems can be closely associated with stress which is known to cause excessive release of cortisol, the stress hormone. The high levels of cortisol may cause insomnia and other health problems as well.
Moreover, when you use a tablet or a phone shortly before going to bed, due to the light coming from these devices, the brain cannot release the needed amount of melatonin, a hormone which controls the sleep and wake cycles.