09 Feb 2015 Blackmores How much sleep you really need 12680 views 2 min to read Find out how many hours of sleep you need to wake up feeling refreshed and ready to take on a new day. Stress relief Share Share on Facebook Share on Twitter Share on Pinterest Share on Linkedin 0 comments We all know the benefits of a good night’s sleep. But with increasingly busy lives, and jam packed work and social schedules, are you actually getting enough sleep, and just how much is enough? With these questions in mind the National Sleep Foundation in the US convened a panel of experts to revamp their sleep guidelines. READ: 6 signs you're not getting enough sleep New sleep recommendations Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day Infants (4-11 months): Sleep range widened two hours to 12-15 hours Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours School-age children (6-13): Sleep range widened by one hour to 9-11 hours Teenagers (14-17): Sleep range widened by one hour to 8-10 hours Younger adults (18-25): Sleep range is 7-9 hours Adults (26-64): Sleep range did not change and remains 7-9 hours Older adults (65+): Sleep range is 7-8 In a media release the National Sleep Foundation chairman of the board Charles A. Czeisler PhD, MD said "This is the first time that any professional organization has developed age-specific recommended sleep durations based on a rigorous, systematic review of the world scientific literature relating sleep duration to health, performance and safety," The foundations’ CEO David Cloud, added, “The National Sleep Foundation Sleep Duration Recommendations will help individuals make sleep schedules that are within a healthy range. They also serve as a useful starting point for individuals to discuss their sleep with their health care providers." How to get a good nights’ sleep Herbs for your head If worrying thoughts are disturbing a good night’s sleep, herbal medicines can be very useful. A combination of hops, passionflower and lemon balm calm an overactive mind. Work up a sweat Being physically active during the day boosts your body’s level of melatonin, the ‘sleep hormone’ by nightfall. Create the perfect bedroom for sleep Keep you bedroom dark, cool and dust and technology free for a better night’s sleep.