How Much Sleep Is Sufficient For Healthy Life?

If you think you and your child gets enough sleep, you could be wrong. According to the National Sleep Foundation, most kids sleep less than their parents realize.

Emerging research suggests that sleep is just as important as nutrition and exercise are to your child’s health  and we’re talking about more than colds and the flu. 

Scientists aren’t sure why, but too little sleep is linked with both packing on extra pounds and developing Type 2 diabetes.

Researchers have observed this effect on body weight in kids of all ages even infants, toddlers and preschoolers. 

One theory for weight gain is says that sleep disrupts hormone levels that regulate appetite and food intake. Thus, too little sleep means bigger portions of foods and more snacking. And it's also effective on Immunity System.

When kids are overextended in activities, weighed down with homework, constantly texting or plugged into the Internet and other technology, something has to give. 

Unfortunately, it’s frequently an hour or two of shut-eye that gets knocked off the priority list. 

Sleepy kids lack the energy and focus for playing outside and doing schoolwork. They’re more likely to sit in front of the television where they burn few calories and challenge neither their minds nor their bodies. 

1] Make Sleep a Priority 

If parents don’t make sleep a priority for themselves, their kids likely won’t either. 

Here are some things you can do to help kids sleep better and longer Limit after-school clubs and sports to a manageable number. 

1] Set and enforce regular bedtimes. 

Means set specific time to sleep and wake up. And follow every day. 

According to study 10 pm to 2 pm is golden period for quality Sleep.

2] Limit or cut out non-essential activities 

Limit or cut out non-essential activities on school days. Or Likely watching  TV, computer, video games, texting, etc. 

3] Keep phones out of the bedroom. 

Try to keep phones out of the bedroom 2 hours before going to bed. 

I know it's little bit difficult because all are addected towards digital gadgets. Otherwise try to use Blue Light Filter if using screen at night time.

4] Create a routine of doing some activities 30 minutes before going to bed

Create a routine roughly 30 minutes before bedtime doing quiet, calming activities with your kids, such as reading, listening to music, or talking about their day to help them wind down and prepare for sleep. 

Set priorities for young children and help older children set their own.

According to the American Academy of Pediatrics, sleep needs vary by age and get lower as children get older. 

2] Below is a range of sleep time recommendations needs by age

1]Newborn infants: 0 to 2 months  babies needs 12 to 18 hours sleep (includes naps)....

2]Infants: 4 to 12 months  infants needs  12 to 16 hours sleep  (includes naps)...

3]Toddlers: 1 to 2 years toddlers needs 11 to 14 hours of sleep (includes naps)...

4]Preschoolers: 3 to 5 years of children needs about 10 to 13 hours sleep (includes naps)....

5]School-age children: 6 to 12 years of teens need 9 to 12 hours for sleeping.....

6]Teens: 13 to 18 years of pre adults need 8 to 10 hours of average sleep....

7]Adults: 

a>Young adults: Between 18 to 25 years needs 7 to 9 hours....

b>Adults: Between 25 to 64 years adults Need almost  7 to 9 hours....

c> Older Adults: above 65 years need 7 to 8 hours to complete sleep....

I also recommend to kindly check below 👇

1] 7 Best Ways To Improve Quality Of Sleep ?

2] Not Sleeping Enough? Disadvantages of Not Getting Enough Sleep ?

3] A Good Quality Sleep Can Enhance The Life Span...