I’m a sleep expert – here’s how many hours you need at every age

From cradle to grave, our sleep needs change.

From the womb, newborns spend most of their days asleep, a sleep schedule that tapers off as growth slows through childhood and adolescence.

Both puberty and old age drastically affect sleep. And while teenagers sleep often and late, seniors hit the hay early in the evening. All of this suggests that sleep requirements are an ever-shifting spectrum, with this man, who claims to sleep 30 minutes a day, falling on the extreme end.

But where do you fall on the sleep scale and are you getting the sleep you need?

babe

In the first year of life, babies triple their weight, and getting plenty of rest supports these benefits as growth hormone is massively released during slow-wave sleep. From birth to three months, babies sleep 14 to 17 hours a day, and their growth is equal parts physical and cognitive.

“There are a lot of new neural connections being formed and a lot of new learning happening,” Dr. Yi Cai, director of sleep surgery at Columbia University Irving Medical Center. “Everything is new, and that’s a remarkable driver of sleep needs for that age.”

Between four and twelve months, babies begin to sleep less as they adopt and adjust to a circadian rhythm.

Little children

Sleep needs continue to decline as babies cross the threshold into childhood and growth rates slow. Children need 11-14 hours of sleep from one to two years old and 10-13 hours from three to five.

Some of this sleep is dissipated in sleep time, a measure of sleep that decreases with age.

According to the National Sleep Foundation, by 18 months, most toddlers are taking an average of one nap a day, lasting one to three hours. From three years onwards, sleep requirements vary from child to child, with some dropping them altogether.

“We have some kids who fall asleep much earlier than other kids because it’s affecting them at night,” Joshua Tal, a sleep and health psychologist based in New York, told TIME. “Other children have very predictable naps.”

Tal explains that an active imagination and the fear that comes with it can begin to affect sleep patterns in this age group.

teenagers

From six to twelve, bedtime usually rests and sleep should be reduced to nine to twelve hours a night.

Puberty, however, brings changing needs and an onset of challenges.

It is recommended that teenagers get eight to 10 hours of sleep each night. Many miss the point, struggling to get shut-eye due to delayed circadian rhythms, later onset of melatonin, and higher levels of alertness in the evening, all predisposing them to later sleep and wake times.

“A lot of teenagers just have a sleep delay,” Cai explained. “This is why some teenagers have trouble starting school, where they may not get the sleep they need to wake up in time for school and then may need to catch up on their daytime sleep when them. Go home.â€

Research suggests that teenagers who routinely sleep for 30 to 60 minutes a day have improved attention, nonverbal reasoning ability, and spatial memory. Thus, the solution to sleep deprivation may lie (pun intended) in the designated, school-sanctioned time.

Adults

When we reach the point of adulthood, Tal explained, the body is in “maintenance mode.” This growth plateau is reflected in reduced sleep needs, with seven to eight hours being the sweet spot.

If you need more, Tal warns, you may be suffering from a sleep disorder such as sleep apnea or hypersomnia and should seek medical attention.

As with all things, timing is everything, and recent research suggests that hitting the weed by 1 a.m. can lower your risk of developing mental and behavioral conditions like depression and anxiety.

For those looking to improve the quantity and quality of their sleep, experts suggest evening exercise and a diet rich in fruits and vegetables.

And if you’re looking for another reason to hit the snooze button on Saturday, researchers say sleeping in on the weekend may reduce your risk of heart attack. If you’re hoping to boost creativity, experts say there’s no shame in napping.

The elderly

After the age of 65, the production and release of melatonin decreases, resulting in less and lighter sleep. As the body ages, urination can become more frequent, disrupting sleep patterns.

Advanced age is also associated with an advanced circadian rhythm that causes the body to crave an earlier sleep and wake schedule, but seven to eight hours should still be the goal.