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Benefits of Good Sleep: Sleep is one of the most important things for a person. Let us tell you how much sleep you need according to your age to stay fit.

Sleep is as essential for the body and mind as food and water, but most people don't know how much sleep they should get based on their age. Neurologist Dr. Sudhir Kumar recently stated that newborns should get 14 to 17 hours of sleep, toddlers 12 to 16 hours, school-age children 9 to 12 hours, teenagers 8 to 10 hours, and adults 7 to 9 hours of sleep daily.

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According to public health expert Dr. Jagdish Hiremath, these figures align with guidelines from the American Academy of Sleep Medicine and the National Sleep Foundation. Sleep needs may vary slightly from person to person, but these are considered averages.

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Children need more sleep because their brains and bodies grow rapidly. As they age, the brain matures, and their sleep needs decrease. For adults, sleep helps recharge the brain, relieve fatigue, and maintain emotional balance.

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Parents and caregivers can help children get enough sleep by establishing a consistent bedtime, reducing screen time, and maintaining a quiet environment. It's especially important for teenagers to understand that sleep is just as important as studying.

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The effects of poor sleep are immediate. These include distractibility, low mood, and weakened immunity. In the long run, it increases the risk of heart disease, obesity, diabetes, and depression.

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If you want to improve your sleep, some simple steps can help: Get into the habit of going to bed and waking up at a consistent time every day, keep your room dark and cool, and avoid mobile or TV screens before bed.

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Additionally, avoid caffeine or heavy meals at night. Simple lifestyle changes can significantly improve the quality of your sleep. A little physical activity during the day is also essential to help you fall asleep faster at night.