How many hours do you sleep? Age and sleep
The year 2022 has begun, and Coming of Age Day ceremonies were recently held across Japan. Among the new adults celebrating this milestone, some may be sacrificing sleep due to academic pursuits, work, leisure, or hobbies. So, how much sleep do 20-year-olds actually need? This article will explore sleep by generation.
What is the ideal sleep duration by generation?
First, let's look at the recommended sleep duration by generation.According to data from the U.S. Centers for Disease Control and Prevention (CDC), newborns aged 0-3 months need "14-17 hours," infants aged 4-12 months need "12-16 hours," 1-2 year olds need "11-14 hours," 3-5 year olds need "10-13 hours," 6-12 year olds need "9-12 hours," 13-18 year olds need "8-10 hours," 18-60 year olds need "7 hours or more," 61-64 year olds need "7-9 hours," and those 65 and older need "7-8 hours." For children up to age 5, this includes naptime. According to this data, the recommended sleep duration for new adults is 7 hours or more.
How much sleep do Japanese people get?
How much sleep do Japanese people get?According to a 2020 survey by the NHK Broadcasting Culture Research Institute, the average sleep duration for Japanese people was 7 hours and 12 minutes. By generation, the average sleep duration for male teenagers was 7 hours and 35 minutes, and for female teenagers, it was 7 hours and 33 minutes, both falling below the aforementioned recommended sleep duration for teenagers. Furthermore, for both men and women in their 40s and 50s, who are in their prime working years, the average sleep duration was less than 7 hours.
Moreover, according to a 2020 survey conducted by the French smart device manufacturer Withings across 14 countries, Japan had the shortest average sleep duration among the 14 countries in 2020, at 6 hours, 22 minutes, and 19 seconds. The countries with the longest sleep durations were Belgium, the UK, and France, in that order. Even in a survey conducted by the OECD (Organisation for Economic Co-operation and Development), Japan ranked last out of 33 countries in average sleep duration. It is well known that Japanese people have short sleep durations globally, but recently, terms like "COVID-19 insomnia" have emerged. This indicates an increasing number of cases where anxiety about the novel coronavirus and stress from changes in lifestyle habits lead to insomnia or a decline in sleep quality.
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Risks of sleep deprivation and ways to improve it
Accumulated sleep deprivation is believed to weaken the immune system and lead to various health risks such as lifestyle-related diseases like diabetes, high blood pressure, and cancer, as well as depression and dementia.
While ensuring sufficient sleep duration is important, getting quality sleep is also crucial for better rest. Poor sleep quality can lead to persistent fatigue even after adequate sleep, waking up repeatedly during the night, or snoring. The Sleep Foundation in the United States recommends the following habits to improve sleep quality:
- Maintain the same sleep schedule on weekends as on weekdays
- Establish a relaxing bedtime routine to fall asleep quickly
- Choose a comfortable mattress that supports your body and provide high-quality pillows and bedding
- Minimize light and noise, and optimize the temperature and scent of your bedroom
- Avoid electronic devices such as smartphones and computers for 30 minutes before bed
- Limit caffeine and alcohol consumption several hours before bed
In Japan, there are proverbs such as "A sleeping child grows" and "Early to bed, early to rise, makes a man healthy, wealthy, and wise." Perhaps modern people, who are busy and often pressed for time, need to pause and consider the importance of sleep. We hope you can use the information presented here to aim for higher quality sleep.
Text: Masayo Fukaya
