How Much Sleep You Need? Know The Answer of Experts

How Much Sleep You NeedHow much to sleep every day? This question remains same in every age but the answer changes with your age. Sleep requirements differ in every person.

The question is answered by National Sleep Foundation.

To know the perfect sleeping time for every age group, National Sleep Foundation made a team of 18 members to evaluate scientific literature related to the sleep duration. What they have found was presented to the world.

Sufficient sleep is a basic need of the body. It is necessary to live a healthy life. The guidelines presented here are up to dated. These are not for the people who are suffering from any kind of sleep disorder.

Researchers of this study said that people who sleep outside these normal ranges may have any underlying severe health problem but if they are doing it on purpose, then they must not because they are risking their health.

The current guidelines with every age group are as follow:

For a newborn:

A kid of 0 to 3 months must sleep for 14 to 17 hours. About 11 to 13 and 18 to 19 hours are considered appropriate for them. Less than 11 and more than 19 hours sleeping time falls in the not recommended list of the researchers.

For an Infant:

A child who is 4 to 11 months old, the recommended sleep is 12 to 15 hours a day but a child must not sleep for more than 18 hours or less than 10 hours.

For a toddler:

For the kid of 1 to 2 years old, 11 to 14 hours of sleep can be highly beneficial. Less than 9 hours and more than 16 hours of sleep are not considered healthy, but they can go for 9 to 10 hours sleep or 15 to 16 hours of sleep.

For a preschooler:

Any 3 to 5 years old kid must sleep from 10 to 13 hours in a day. The sleep time can be lessened to 8 to 9 hour but less than 8 hours is not recommended, while up to 14 hours is appropriate but more than that is not.

For a school going children:

A child of 6 to 13 years of age must have the daily sleep of 9 to 11 hours. The lower appropriate limit for them is 7 to 8 hours and upper limit is 12 hours. They must not sleep for less than 7 hours or for more than 12 hours.

For a Teenager

Teenagers, 14-17 years old, must have a sound sleep of 8 to 10 years, but they can limit it to 7 hours or exceed to 11 hours but less than 7 hours and more than 11 hours is not recommended.

For a Young Adult:

For young adults, 18-25 years old, sleeping for 7 to 9 hours is a must. But they can sleep minimum of 6 hours and maximum of 11 hours, less or more than that is not recommended.

For an Adult:

For adults of age 26-64, 7 to 9 hours of sleep is recommended by experts but less than 6 or more than 10 hours sleep is not recommended.

For an Older Adult:

The adults of age 65 and more must sleep for 7 to 8 hours at night, but not less than 5 hours or greater than 9 hours.

What is Sleep Debt?

When you sleep less, you are basically going in debt. The fewer hours you sleep in a day, the total sleep hours lost is known as sleep debt. For instance, if you sleep one hour less every night in a week, then you have a sleep debt of seven hour for a week. Sleep debt decreases your health so you must try to complete the daily recommended sleep.

How much protein should you consume a day if you want to build muscle?

proteinA quick Google search will tell you that your protein intake should be 0.8 g per kilogram of body mass, in general. This places the average sedentary man at about 56 grams per day and the average sedentary woman at 46 grams per day. That being said, if you’re going to the gym and working out properly, those estimates are not for you. Obviously you need more protein in order to build muscle, but the question is how much? The problem with that question is there are not enough studies in this particular area in that can give you give you definitive answer. Some studies even suggest that the 0.8 g per kilogram figure underestimates our needs. This means even the 56 grams per day recommended intake is not enough for the average man, let alone someone who is actively trying to build muscle.

 

There is no conclusive research as of yet that can tell you what the most efficient protein intake is. Depending on whom you ask, you will be given different information. Some supplement manufacturers would let you to believe that your needs are as high as 4 grams per pound, which is quite frankly overkill. A common myth is that if you consume too much protein it will destroy your kidneys, but at this moment there is no scientific data backing up that hypothesis. Even so, you probably don’t need that much protein on a daily basis unless you’re a professional athlete, and even then it’s still debatable.

 

The general rule of thumb based on most research and experience in the gym setting is that approximately 1 gram per pound of bodyweight is a good starting point. You should see good results with this protein intake. If you feel like your gains have started to diminish, then you can consider increasing the dose. After all, with time it’s possible that your needs have increased, either because you’ve started to work out more intensely, or because you’ve gain lean body mass and more protein to support it.

 

If you’re trying to lose weight but want to keep your muscles in the process, increasing your protein intake is a great way to do that. Keep in mind that if you’re overweight or have a high percent body fat, it’s a good idea to base your protein intake on your lean body mass.

 

Bottom line is that 1 to 1.5 g of protein per pound is where the magic happens. Start from there and then make your own adjustments. Some people prefer to take 2 g per pound hoping for better gains, but at the end of the day your body has limit of how much muscle it can synthesize. Also, it’s not just about protein, either. You can have 5 grams per pound per day of high quality animal protein and still not get the results you want if you don’t train hard enough. Getting your macronutrients is important, but so is proper training.