How many hours of sleep do you need to be in shape?
A teenager does not need to sleep as much as an infant, but more than an adult or senior. Indeed, at each age group its sleep time.
Nothing beats a good night's sleep to feel good. Sleeping yes, but how long? A panel of 18 specialists reviewed over 300 scientific publications and concluded that sleep requirements varied greatly over the course of life and could be divided into nine age categories:
The number of hours of sleep recommended for each of the 9 age groups: newborns (14 to 17 hours); infants (12 to 15 h); babies (11 to 14 h); young children (10 to 13 h); children (9 to 11 am); adolescents (8-10 h); young adults (7 to 9 am); adults (7 to 9 h); seniors (7 to 8 pm).
These ranges are only indicative. However, the authors note that sleeping more or less than recommended by these recommendations could be considered as a symptom of a disorder.
Assess your need for sleep
In reality it is impossible to set a standard, everyone must determine their own sleep needs. In adults, the average duration of sleep is 8 hours, but some small sleepers are content to 6 hours while "heavy sleepers" need 9 to 10 hours to feel rested. These differences are related to genetic factors that define our "chronotype".
How to appreciate his real need? "It can be measured by actimetry [examination sleep / sleep rhythm achieved through an actimeter], but it is complicated, says Arnaud Rabat, project manager in the Fatigue and Vigilance Unit of the Institute for Biomedical Research of the Armed Forces (Irba) The easiest way is to hold a sleep diary for a period of time without (or with little) work and family constraints, ideally the second week of your vacation.The absence of constraints, will allow you to sleep the time which best corresponds to your physiological needs! "The sleep agenda, as suggested by the Réseau Morphée for example, consists in noting some sleep parameters and sleepiness over a long period of time, which allows you to analyze your habits, the distribution of your sleep and to objectify progress in case of difficulties.
We often notice that our need for sleep is greater than what we actually practice. On average, according to the National Institute of Sleep and Vigilance (INSV), 29% of French sleep less than 7 hours a day on weekdays. With an increase in sleep time on weekends, which passes at 7 h 50 min on average. It is intended to "offset" the chronic sleep debt of the week. However, the lack of sleep is not canceled in 2 days.
"If this restriction is punctual and moderate, the consequences are limited, notes the INSV, but reduce the sleep time to 6 hours in subjects whose need was 6 h 30 min to 8 h 30 min over a period of two weeks causes alterations in performance in the day as important after 5 days as after a sleepless night, as well as uncontrollable sleep in some subjects at the end of the experiment. "
Moreover, we now know that nights of less than 6 hours upset the expression of our genes with risks of diseases to the key.