Why is sleep important?
Although even experts have not reached a consensus on the exact reasons we sleep, many indicators support the view that it has a fundamental biological functions.
From an evolutionary perspective, sleep is found in nearly all animal species, despite its vulnerability and the time it takes away from feeding or reproduction. This strongly suggests that sleep is fundamental to well-being.
For infants and adolescents, sleep seems crucial for both physical and mental development. For adults, insufficient sleep is associated with a range of negative health consequences, including cardiovascular issues, weakened immune system, higher risk of obesity, type 2 diabetes, impaired thinking and memory, as well as mental health problems such as depression and anxiety.
Healthy sleep provides strong support for these diverse consequences of deprivation, namely that sleep does not just have a single biological purpose but, in fact, through its complexity, is an essential contributor to the proper functioning of nearly all bodily systems.
| stage | Age Range | Recommended sleep time |
|---|---|---|
| baby | 4 - 12 months | 12 - 16 hours (including nap) |
| Toddler | 1 - 2 years old | 11 - 14 hours (including nap) |
| kindergarten | 3 - 5 years old | 10 - 13 hours (including nap) |
| school age | 6 - 12 years old | 9 - 12 hours |
| teenager | 13 - 18 years old | 8 - 10 hours |
| aldult | 18 years old and above. | More than 7 hours |
Healthy adults need at least seven hours of sleep each night. Infants, toddlers, and teenagers require more sleep to support their growth and development.
People of different age groups require different amounts of sleep. According to research by the American Academy of Sleep Medicine, a recommended range of sleep duration is provided for each group of healthy individuals. In some cases, depending on a person’s circumstances, it may be acceptable to have one hour more or less of sleep than the general range.
The amount of sleep you need depends on your overall health, daily activities, and typical sleep patterns.
Here are some questions you can ask to assess your personal sleep needs:
- Are you productive, healthy, and happy with seven hours of sleep? Or have you noticed that you need more sleep time to reach the best state?
- Do you have any underlying health conditions that may require more rest?
- Is your daily energy expenditure high? Do you often engage in physical exercise or work in labor-intensive jobs?
- Do your daily activities require mental focus for safety? Do you drive or operate heavy machinery every day? Have you ever felt drowsy while performing these activities?
- Have you experienced or do you have a history of sleep disorders?
- Do you rely on drinking coffee to get through the day?
You can adjust your optimal sleep duration based on the answers to these questions.
WeChat Account