What daily sleeping pattern do experts recommend for senior citizens? (light sleep, deep sleep, REM, etc.)
How much deep sleep should you get?
The ratio of deep sleep to sleep in adults is about 13 to 23 percent. That is to say, sleeping for eight hours a night will approximately give you 62 to 110 minutes. As you grow up, you require less deep sleep. Throughout deep sleep, a series of tasks occur in the brain and body as follows:
• Memory consolidation
• Processing of learning and emotions
• Physical recovery
• Stabilizing blood sugar levels and metabolism
• Boosting the immune system
• Detoxification of the brain
Without deep sleep, these operations will malfunction, and sleep deprivation symptoms appear. On the contrary, there hasn’t been any issue identified as too much deep sleep.
How much REM sleep should you get?
Even though no official statement has been announced on how much REM sleep one should get, we know that dreaming is the most common phenomenon in this stage. According to experts, dreaming is helpful to processing emotions and solidifying particular memories.
REM occupies 20 to 25 percent of sleep for most adults, proving healthy through the average sleep cycle. Still, sleep research has been raising some critical questions. As a recent study suggests, higher amounts of REM sleep might be associated with depression. But hold your horses and don’t make drastic changes in your sleep habits as it’s not crystal clear what the cause and effect are.
How much light sleep do you require?
Sleep scientists believe that light sleep is beneficial to you. Still, there’s no minimum amount prescribed for it. As the default stage in the cycle, light sleep is almost impossible to avoid when asleep. That being said, too much overall sleep regularly can result from depression, obesity, heart disease, pain, and even a heightened risk of death.
How much deep and light sleep do children require?
Young individuals require more sleep than adults. Newborns have the most need of rest, allocating 16 hours of the day to sleep. Nearly half of their slumber goes for the REM stage, and the other half is spent as stages 1 through 4 and NREM, which cycles between light and profound. The need for sleep changes through different periods of childhood:
• Toddlers: 11 to 14 hours
• Preschoolers: 10 to 13 hours
• School-aged children: 9 to 12 hours
• Teens: 8 to 10 hours
If children get enough soothing and quiet sleep, it’s very likely that light, deep, and REM all occupy the appropriate ratio of their overall sleep.
Suppose they’re facing some problems with falling asleep, remaining asleep, or sleeping smoothly, or they dedicate too much of their time sleeping. In that case, they might be irritable, have memory and learning difficulties, or be more vulnerable to sickness.