how much deep sleep do you need?

 

Most people know that having a good night's sleep is important, but very few spend eight or more hours between the sheets. To further complicate things, stimulants such as milk coffee and soft drinks, in addition to the alarm clock and lights-including those of electronic devices-interfere with the circadian rhythm.

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The arrogance of ignoring the need to sleep While recognizing that sleep is especially affected by each individual's lifestyle and health, a panel of sleep experts from the National Sleep Foundation, a nonprofit American research institute based in Arlington, Virginia, published general recommendations according to each age.

 The tips are the following:

 1. Newborns (0-3 months): ideally they sleep between 14-17 hours each day, although it is also acceptable to do it between 11 and 13 hours. What is not advised is to sleep more than 18 hours.

 2. Babies (4-11 months): it is recommended that they sleep between 12-15 hours. It is also acceptable to rest between 11 and 13 hours, but never more than 16 or 18 hours.

 3. Young children (1-2): it is not recommended that they sleep less than 9 hours and more than 15 or 16. What is advised is that they rest between 11 and 14 hours.

 4. Pre-school children (3-5): between 10-13 hours would be appropriate. Experts believe that less than 7 and more than 12 would not be advisable.

 5. Children of school age (6-13): it would be advisable to sleep between 9 and 11 hours.

 6. Adolescents (14-17): the sleep range increased by one hour to 10.08 hours (before it was between 8.5 and 9.5)

 7. Younger adults (18 to 25): between 7-9 hours a day, and no less than 6 or more than 10-11.

 8. Adults (26-64): ideally, sleep between 7 and 9 hours, although not always achieved.

9. Older adults (of 65 years old): the healthy thing is to rest between 7-8 hours a day.

Improve sleep:

The experts also offered a series of tips to achieve a healthy dream:

1. Maintain a sleep schedule, even on weekends.

2. Practice a relaxed sleep routine.

3. Do physical exercise daily.

4. Ensure ideal temperature, noise and light conditions in the bedroom.

5. Sleep on a comfortable mattress and pillows.

6. Be careful with alcohol and caffeine.

7. Turn off electronic devices before going to bed.