The National Sleep Foundation has revised the recommended hours of sleep per age group, however stress that individual factors can sway the number!
An example of someone with a unique factor includes someone who has a very busy work schedule, or someone experiencing a high level of stress, they are likely to need more time indulging in quality sleep outside of the recommended ranges.
The National Sleep Foundation panel revised the recommended sleep ranges for all children, teen and adult age groups.
A summary of the new recommendations includes:
• Babies (0-3 months): Should have 14-17 hours of sleep each day (previously it was 12-18)
• Infants (4-11 months): Sleep range expanded two hours to 12-15 hours (previously it was 14-15)
• Toddlers (1-2 years): Sleep range expanded to 11-14 hours (previously it was 12-14)
• Preschoolers (3-5): Sleep range expanded by one hour to 10-13 hours (previously it was 11-13)
• School age children (6-13): Sleep range included an extra hour 9-11 hours (previously it was 10-11)
• Teenagers (14-17): Sleep range expanded by one hour to 8-10 hours (previously it was 8.5-9.5)
• Younger adults (18-25): Sleep range is 7-9 hours (this is a new age category)
• Adults (26-64): Sleep range has not change and is 7-9 hours
• Older adults (65+): Sleep range is 7-8 hours (new age category)3
What modern-day factors affect quality sleep?
There are many factors which can negatively impact the duration and quality of sleep. Stimulants like coffee and energy drinks, alarm clocks, lights and electronic devices can deter one from getting to sleep on time, and affect the quality of sleep once they have dozed off.
Another factor which can impair quality sleep is snoring and sleep apnoea. Sleep apnoea and snoring are extremely common conditions and are a major disruption to most families and a significant cause of ill health to people who suffer from it. Snoring occurs when the airway from the mouth to the throat is partially blocked by either the tongue or the soft pallette tissue at the back of the throat. When the snorer inhales air through the narrow airway it causes that ‘gutteral’ sound; what we call snoring. See What Causes Sleep Apnoea and the Benefits of Quality Sleep.
While we can aim to get to bed earlier and cut down on stimulants like coffee, energy drinks and electronic usage at night. It’s very difficult to control snoring and sleep apnoea. Thankfully, there is a proven-effective treatment to help you reduce this annoying problem. SleepTight is a treatment program at Specialist Clinics of Australia which can help you get back on track to indulging in quality sleep that spans across your recommended hours. Dr Garry Cussell discusses SleepTight.