Seven to eight hours of sleep a night? This rule was once. Today, experts recommend different guideline values - and these vary depending on the age and fitness of the individual. Read here which sleep time is optimal for you.
The optimal sleep time by age:
The optimal sleep times of humans vary immensely. While an adult can get along with just seven hours of sleep, an infant needs about 19 hours of sleep a day, according to the US National Sleep Foundation.
Newborns (0 to 3 months):
The ideal sleeping time for the youngest is 14 to 17 hours a day. However, these values vary: Some children may need eleven hours, while others may take up to 19 hours.
These long periods of rest have their meaning: During the first months of life, the body releases growth hormones during sleep, which are essential for the physical development of the child. In addition, babies learn while sleeping.
Infants (4 to 11 months):
After a quarter of a year, the baby’s body has adopted a more regular sleep rhythm. Often the children now sleep through the night and need fewer breaks during the day.
The ideal amount of sleep is about 15 hours, some babies need only ten hours. However, these are absolutely necessary as the children’s immune system is just beginning to develop – especially in sleep.
Infants (1 to 2 years):
The perfect sleeping time for toddlers is twelve to fifteen hours. Children who sleep less than 10 hours often compensate for their fatigue with hyperactivity. There are even studies that indicate that children with ADHD generally need more naps.
Kindergarten children (3 to 5 years):
Kindergarten children should sleep for ten to thirteen hours. It should not be less than eight hours. Otherwise, children could develop behavioural problems. British researchers have found that out.
Schoolchildren (6 to 13 years):
Most schoolchildren need nine to eleven hours of sleep a day. However, the optimal values vary between seven and twelve hours.
But the longer the children sleep, the smarter they become. This has resulted in a study of the University of Tübingen.
The reason: While the body sleeps, the brain stores what has been learned. Especially children learn a lot of new things, so they need a lot of time to process the collected information.
- SOS tips for parents: How to help your child fall asleep
Teenagers (14 to 17 years):
During puberty, the body is a victim of its own hormones. To cope with the transition from child to adult, a teenager needs at least eight to ten hours of sleep per night.
Young adults (18 to 25 years):
During this lifespan, the ideal amount of sleep is between seven and nine hours. They are especially important for men who plan a family. Studies by the University of Southern Denmark have shown that sleep deprivation reduces testosterone levels and reduces the amount of sperm by up to a third.
Adults (26 to 64 years):
During this longest lifespan, people usually sleep seven to nine hours a day. However, everything between six and ten hours is still completely normal.
But if you sleep much less, you should be worried. Scientists even warn against ignoring natural sleep habits.
Otherwise, cardiovascular diseases, hypertension or obesity threaten, as various studies have shown.
In another study, researchers found that sleep deprivation can lower sensitivity to insulin, increasing the risk of developing diabetes. ”
Tip: You can optimally check your sleep with many fitness trackers.