How many hours of sleep is Best ? - Mero Kuraa - Nepal's English News Portal

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08 April 2015

How many hours of sleep is Best ?




 According to a study by the United States National Sleep Foundation, people of all ages have different needs for sleep. How many hours do you need to sleep? Most of us know that we don't get enough sleep. Research says - "It depends on your age."


Lack of regular sleep, consumption of beverages like alcohol, coffee and energy drinks, alarm clock, and daylight can affect a person's biological clock.
     According to the National Sleep Foundation, a sleep research organization based in Allington, Virginia, USA, a person's need for sleep depends on his lifestyle.
 Newborns need more sleep than people of other ages, and it is normal for them to get up to 19 hours of sleep. But age also plays an important role in a person's sleep needs.
Newborn (0–3 months)

Newborns usually need 4 to 17 hours of sleep a night. Even when sleeping 11 to 13 hours They get enough sleep but do not get more than 19 hours of sleep.


Infant (4-11 months)
12 to 15 hours of sleep is suitable for them. Even at least 10 hours of sleep can get you to sleep. But babies should never be allowed to sleep more than 18 yards.


Left Movers (1-2 years)
Children at this age should get 11 to 14 hours of sleep. 9 to 16 hours of sleep is acceptable to them.

Before going to school (3-4 years)
Experts say children in this age group need 10 to 13 hours of sleep. But less than 8 hours and more than 14 hours of sleep are not considered healthy for them.

School-age (5-13 years)
According to the American Sleep Foundation, this age group needs 9 to 11 hours of sleep. Less than 7 hours and more than 12 hours of sleep are not considered healthy for them.

Adolescents (14-17 years)
The recommended sleep duration for adolescents is 8 to 10 hours. But they shouldn't sleep more than 11 hours and less than 7 hours, according to the American Sleep Foundation.

Young (18-25 years)
Younger age groups are recommended to get 7 to 9 hours of sleep. But they should not sleep less than 6 hours and more than 11 hours.

Adults (26-64 years)
The recommended sleep duration for this age group is the same as for young people.

Older (over 64 years)
For people in this age group, 7-8 hours of sleep a day is considered healthy. But it is not healthy for them to sleep less than 5 hours and more than 9 hours. Manish's health and activism due to insufficient sleep There are negative effects.

The habit of healthy sleep
Sleep experts at the US National Sleep Foundation have also published some tips to improve sleep. According to him, sleep should be the first priority for everyone. Here are some suggestions from them.
  • There should be a set time for sleeping and it should be followed during the weekly holidays.
  • Before going to sleep, you should practice calming your mind and brain.
  • Exercise daily.
  • The temperature of the bedroom, the sound coming from outside and the light should be kept to one's liking.
  • Use a comfortable bed and pillow.
  • Don't consume sleep-depriving substances like alcohol and coffee.
  • Electrical appliances should be turned off before going to bed.
Source: BBC News