Are you getting enough quality sleep for your age?

The factors influencing sleep the most are the number of hours spent sleeping and the number of times one wakes up during the night. A good sleep requires falling asleep within 30 minutes, not waking up during the night and sleeping for at least 85% of the time spent in the bed.

If it takes you a long time to fall asleep, if you wake up several times during the night and if you spend too much time being awake, you are not getting quality sleep.

How much sleep do you need?

Newborn infants (0-3 months) – 14 to 17 hours.

Babies (4-11 months) – 12 to 15 hours.

Small children (1-2 years) – 11 to 14 hours.

Pre-school-age children (3-5 years) – 10 to 13 hours.

School-age children (6-13 years) – 9 to 11 hours.

Teenagers (14-17 years) – 8 to 10 hours.

Young adults (18-25 years) – 7 to 9 hours.

Adults (26-64 years) – 7 to 9 hours.

The elderly (above 65) – 7 to 8 hours.

Why is insomnia a problem?

Long-term insomnia may cause a range of health problems.

They are tied with frequent bouts of depression, anxiety, anger-proneness, irritability etc.

Long-term insomnia also increases the risk of development of chronic diseases (like heart and blood vessel diseases and certain forms of carcinoma), obesity and premature aging.

One in ten persons experiences problems, and the frequency grows to one in five with age.

There are three major ways to regulate insomnia: medical drugs, psychotherapy and a change of habits.

factors influencing sleep

sleeping

sleep quality

insomnia

depression

anxiety