How much sleep do you need?
Good quality sleep is essential for good health, but how much sleep do you need? If you’re over 65, then maybe not as much as you think.
The new sleep code, put together by an expert panel convened by the US National Sleep Foundation, has also been adopted by Australia’s Sleep Health Foundation and is the first sleep guideline to be based on a comprehensive systematic review.
There are variations of what is considered normal for children and teens. In the case of newborns the normal range can vary from and may vary from up to 14-17 hours each day.
If you’re older, you need less
What is interesting is the changed recommendations for the over 65 group at 7-8 hours per day, up to one hour less than the younger age group. According to sleep psychologist and spokesperson for the Sleep Health Foundation, Professor Dorothy Bruck, many older people, particularly those reporting insomnia, spend too long in bed.
‘As you age, your body clock tends to prefer that you go to bed earlier, but many seniors still expect to wake up at the same time they used to when they were younger, she said.
Don’t spend too long in bed
Many older people spend 10 hours in bed and are concerned that they are waking up early or waking during the night. This is not a sleep problem. It’s just that they don’t need as much sleep as they did in middle age.
Choose the right bed and pillow
Getting the right mattress and pillow is essential for a good nights sleep. This is where we can help.
We stock and great range of latex and memory foam pillows that can be tested on our ‘Healthy Life’ mattress in our practice. That way you can be assured you get the right size and style pillow for you.
If you’re after a new mattress we recommend the zoned high coil density mattresses from Regal Sleep Solutions. These are extremely comfortable and with a chiropractic referral, not nearly as expensive as you might think. They also come with a 30 day money back guarantee.
Chiropractic care for better sleep
There’s nothing like a chiropractic adjustment to release nerve tension and unwind tight muscles. No wonder many people report they sleep better under chiropractic care.
How Much Sleep is enough?
|Newborns (0-3 months)||14-17 hours each day|
|Infants (4-11 months)||12-15 hours|
|Toddlers (1-2 years)||11-14 hours|
|Preschool (3-5)||10-13 hours|
|School age children (6-13)||9-11 hours|
|Teenagers (14-17)||8-10 hours|
|Younger adults (18-25)||Sleep range is 7-9 hours|
|Adults (26-64)||7-9 hours|
|Older adults (65+)||7-8 hours|