Herbie Murray
Sleep is a mystery, but it's an essential part of our lives. Most of us spend a third of our lives sleeping, but the amount of sleep we need changes throughout our lives. Newborns need the most sleep, somewhere between 14 and 17 hours, while adults need between seven and nine hours. The National Sleep Foundation recommends that adults between 26 and 64 get seven to nine hours of sleep, while people 65 and older can get slightly less, and young adults between 16 and 25 can get slightly more.
| Characteristics | Values |
|---|---|
| Number of hours needed | Changes throughout your life |
| Babies | 14-17 hours |
| Children | More sleep than adults |
| Adults (26-64) | 7-9 hours |
| Young adults (16-25) | Slightly more than adults |
| People 65 and older | Slightly less than adults |
| Quality of sleep | Important |
| Waking up feeling refreshed | Important |
| Waking up tired | Something is wrong |
| Listening to your body | Important |
| Sleep environment | Dark, quiet, comfortable temperature |
| Screens | Avoid in the bedroom |
| Bedtime routine | Avoid bright lights, large meals, caffeine, alcohol |
| Relaxing activities | Hot bath, reading |
| Exercise | 30 minutes a day, at least 5 hours before bed |
| Napping | Aim for no more than 30 minutes |
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What You'll Learn
The amount of sleep you need changes throughout your life
The National Sleep Foundation recommends most adults between 26 and 64 get between seven to nine hours of sleep. People who are 65 and older can get slightly less, and young adults between ages 16 and 25 can get slightly more. Newborns need the most sleep – somewhere between 14 and 17 hours.
It's important to think about the quality of your sleep. As sleep specialist Dr Rafael Pelayo says: "What you really want to do is wake up feeling refreshed – that's what it's about. If somebody tells me that they sleep many hours but they wake up tired, something is wrong. You shouldn't leave your favourite restaurant feeling hungry."
There are ways to improve your sleep quality, such as keeping your bedroom dark, quiet, and at a comfortable temperature. It's also a good idea to avoid bright lights, large meals, caffeine, and alcohol before bed.
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The quality of your sleep is important
The amount of sleep we need changes throughout our lives. Newborns need the most sleep, somewhere between 14 and 17 hours, while babies and children need a lot of sleep because they are growing so rapidly. The National Sleep Foundation recommends that most adults between 26 and 64 get between seven to nine hours of sleep. People who are 65 and older can get slightly less, and young adults between ages 16 and 25 can get slightly more.
To improve the quality of your sleep, keep your bedroom dark, quiet, and at a comfortable temperature. Only use it for sleep, sex, and quiet activities like reading. Avoid bringing in electronic screens like TVs or cell phones. Have a bedtime routine. Stay away from bright lights, large meals, caffeine, and alcohol before bed. Try relaxing activities, like a hot bath, and get about 30 minutes of exercise a day, at least five hours before bed. If you need to, nap for no more than 30 minutes so you don't wake up groggy or mess up your sleep schedule.
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How to create a sleep sanctuary
Most of us spend a third of our lives sleeping, but the amount of sleep we need changes throughout our lives. The National Sleep Foundation recommends that adults between 26 and 64 get between seven to nine hours of sleep. People who are 65 and older can get slightly less, and young adults between 16 and 25 can get slightly more. Newborns need the most sleep, somewhere between 14 and 17 hours.
- Keep your bedroom dark, quiet, and at a comfortable temperature.
- Use your bedroom only for sleep, sex, and quiet activities like reading.
- Don’t bring in electronic screens like TVs or cell phones.
- Have a bedtime routine. Avoid bright lights, large meals, caffeine, and alcohol before bed.
- Try things to help you relax, like a hot bath.
- Exercise. Get about 30 minutes a day, at least 5 hours before bed.
- Nap if you must. Aim for no more than 30 minutes so you don’t wake up groggy or mess up your sleep schedule.
- Manage stress through meditation or other relaxation techniques.
- Make sure your bedroom is anywhere between 60 and 67 degrees Fahrenheit. Fans and the right sheets can help keep you cool at night.
- Use fleece throws and a down comforter for extra comfort and warmth.
- If you have hardwood floors, a cozy rug can make your bedroom feel warmer.
- Choose a side pillow or body pillow if you sleep on your side.
- Use a memory foam pillow to keep your spine aligned if you have back or neck problems.
- Use storage space to keep your bedroom clean.
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How to create a bedtime routine
Most adults need between seven and nine hours of sleep a night. The amount of sleep you need changes throughout your life, with babies and children needing more sleep, and people over 65 needing slightly less.
- Keep your bedroom dark, quiet and at a comfortable temperature. Only use it for sleep, sex and quiet activities like reading.
- Avoid bright lights, large meals, caffeine and alcohol before bed.
- Try things to help you relax, like a hot bath or reading a book.
- Exercise. Get about 30 minutes a day, at least five hours before bed.
- Nap if you must, but aim for no more than 30 minutes so you don't wake up groggy.
- If you find yourself lying awake, get up and do something quiet, like reading, until you feel sleepy.
- A bedtime routine can also be a form of self-care. It's an opportunity to take a few moments for yourself and do things that help you relax and feel at ease.
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How much sleep does a baby need?
The amount of sleep a baby needs varies, but most babies sleep for 14-17 hours in every 24 hours. Young babies sleep in cycles that last 50-60 minutes, and each cycle is made up of active sleep and quiet sleep.
Newborns often nap during the day, with each nap lasting between one and four hours. Although the total nap time decreases as they get older, it is typical for infants to continue to nap for 2 to 3 hours or more each day. Babies need less sleep as they get older and sleep more at night, but many babies still wake at night and need help to settle.
Research has found that frequent naps allow infants to consolidate specific memories. In addition, naps enable a more generalized memory that is important for learning and brain development.
Your baby's mood and wellbeing are often a good guide to whether your baby is getting enough sleep.
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Frequently asked questions
The amount of sleep you need depends on your age. The National Sleep Foundation recommends that most adults between 26 and 64 get between seven to nine hours of sleep. People who are 65 and older can get slightly less, and young adults between ages 16 and 25 can get slightly more.
According to sleep specialist Dr. Rafael Pelayo, you should wake up feeling refreshed. If you're waking up tired, something is wrong.
Try to create a sleep sanctuary. Keep your bedroom dark, quiet, and at a comfortable temperature. Only use it for sleep, sex, and quiet activities like reading. Avoid bright lights, large meals, caffeine, and alcohol before bed. Try having a hot bath or exercising – but make sure you exercise at least five hours before bed.
It's fine to nap if you must, but try to keep it to 30 minutes so you don't wake up groggy or mess up your sleep schedule.
