Studies show that one needs 7-9 hours of sleep to recover strength. People who get enough sleep are full of energy and have better memory and concentration.
Get into the habit of going to bed and waking up at the same time. This will slow your body to get used to a particular regime as well as improve the quality of your sleep.
Planning to catch up on your sleep on the weekend? It is not a good idea: you should keep regular hours not only on weekdays, but also on weekends and holidays.
Sleep schedules do differ between ages, the younger you are, the more sleep you need.
Studies show that by the time a baby becomes a toddler, it'll need 10 to 14 hours of sleep per day. That includes one nap (after 18 months, naps are reduced from two to one) that lasts about two to three hours. Keeping those numbers in mind, a toddler will normally sleep 10 or more hours per night.
* view sleep chart below*
AGE: Newborns 0-3 months
RECOMMENDED: 14 to 17 hours
MAY BE APPROPRIATE: 11 to 13 hours or 18 to 19 hours
NOT RECOMMENDED: less than 11 hours / more than 19 hours
AGE: Infants 4-11 months
RECOMMENDED: 12-15 hours
MAY BE APPROPRIATE: 10 to 11 hours or 16 to 18 hours
NOT RECOMMENDED: less than 10 hours / more than 18 hours
AGE: Toddlers 1-2 years
RECOMMENDED: 11 to 14 hours
MAY BE APPROPRIATE: 9 to 10 hours or 15 to 16 hours
NOT RECOMMENDED: less than 9 hours / more than 16 hours
AGE: Preschoolers 3-5 years
RECOMMENDED: 10 to 13 hours
MAY BE APPROPRIATE: 8 to 9 hours or 14 hours
NOT RECOMMENDED: less than 8 hours / more than 14 hours
AGE: School-aged children 6-13 years
RECOMMENDED: 9 to 11 hours
MAY BE APPROPRIATE: 7 to 8 hours or 12 hours
NOT RECOMMENDED: less than 7 hours / more than 12 hours
AGE: Teenagers 14-17
RECOMMENDED: 8 to 10 hours
MAY BE APPROPRIATE: 7 hours or 11 hours
NOT RECOMMENDED: less than 7 hours / more than 11 hours
AGE: young adults 18-25 years
RECOMMENDED: 7 to 9 hours
MAY BE APPROPRIATE: 6 hours 10-11 hours
NOT RECOMMENDED: less than 6 hours / more than 11 hours