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With 10, 30, 50, or 70 years of age: optimal sleep time for each age

Seven to eight hours of sleep per night? This rule was once. Today, experts recommend values of any other indicative and are depending on the age and Fitness of the individual people in different ways. Here you can read what sleep time is for you.

The optimal sleep time, according to age:

  • 0 to 3 months
  • 4 to 11 months
  • 1 to 2 years
  • 3 to 5 years
  • 6 to 13 years
  • 14 to 17 years
  • 18 to 25 years
  • 26 to 64 years
  • 65 years of age and older

The optimal sleep times of people vary immensely. While an adult can get by with seven hours sleep, needed a baby around 19 hours of sleep a day, such as the American "National Sleep Foundation" reported.

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Newborns (0 to 3 months):

The ideal sleep time for the Youngest are 14 to 17 hours per day. However, these values fluctuate: Some of the children meet for eleven hours, while others need up to 19 hours.

These long rest periods have their meaning: In the first months of life the body releases during sleep, growth hormones are essential for the physical development of the child. In addition, babies learn while they sleep.

Infants (4 to 11 months):

After a quarter of a year, the body of the baby has a sleep pattern more regular habit. Often the children sleep through the night now, the night and need less breaks during the day.

The ideal amount of Sleep is 15 hours, some babies will need only ten hours. Which, however, are absolutely necessary, because the immune system of the children just developed – and especially in the bedroom.

Toddlers (1 to 2 years):

The perfect sleeping time for toddlers twelve to 15 hours. Children who sleep less than ten hours, to compensate for their fatigue, often with hyperactivity. There are even studies that indicate that children with ADHD need more sleep.

Kindergarten children (3 to 5 years):

Ten to 13 hours should kindergarten children to sleep. Less than eight hours it should be in any case. Otherwise, it could develop the children’s behavior problems. The have found British researchers.

School children (6 to 13 years):

Most school children need nine to eleven hours of sleep a day. The optimal values vary between seven and twelve hours.

But: The longer children sleep, the smarter you will be. This is the result of a study at the University of Tübingen.

The reason: While the body sleeps, saves the brain Learned. Children, especially, learn a lot of New, so you need a lot of time to process the collected information.

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Teenagers (14 to 17 years):

During puberty the body is a victim of his own hormones. With the change from child to adult to cope with, needed a Teenager at least eight to ten hours of sleep per night.

Young adults (18 to 25 years):

During this life-span is the ideal amount of Sleep is between seven and nine hours. They are for men planning a family, particularly important. Studies at the University of southern Denmark have shown that lack of sleep reduces the testosterone level, and the amount of sperm by up to a third.

Adults (26 to 64 years):

During this longest life span of seven to nine hours to meet the people usually sleep. However, everything is between six and ten hours is absolutely normal.

Who sleeps significantly less, should be Worried. Scientists are now warning that to ignore the natural sleep habits.

Otherwise, cardiovascular disease, hypertension, or Obesity are threatening, as several studies were able to show.

In another study, researchers found that lack of sleep can reduce sensitivity to Insulin, and thus the risk for development of Diabetes increases."

Seniors (65 years and older):

In this age, seven to eight hours is enough for most people to sleep. Who are these during the night, also gets, reduced risk for Diabetes, cardiovascular disease and even dementia.

Difference between sexes

In addition to age, gender can also affect our need for sleep. Hans-Günter Blind psychologist and a Board member of the German society for sleep research and sleep medicine (DGSM) explains in his book "Sleep has a Wunder", that women have a higher need for sleep than men.


Consequently, the woman need in middle age, on average, about twenty to thirty minutes more per night. "In addition, women are deeper sleepers. You don’t have to sleep more deeply, but to keep, especially in the second half of life, the physical recovery is so important Tiefschlaf", Blind reported. Men would lose this time.

Also women, according to sleep experts, a more flexible sleep-Wake rhythm: "You manage it better than men to go to bed earlier, to make on the day to take a NAP and stay the night awake." However, women need longer time to fall asleep and had more – and by sleep disturbances than men.

Frightening result: babies can in some children choke mattresses