Sleep Hours: The Magic Number For A Healthy Mind And Body

Sleep is an essential part of our lives and getting enough of it is critical to our health. The amount of sleep we get can affect everything from our weight and metabolism to our brain function and mood. While the amount of sleep we need changes throughout our lifetime, it's generally recommended that adults get between 7 to 9 hours of sleep per night. However, this can vary depending on various factors such as age, genetics, and overall health. For example, newborns may need up to 17 hours of sleep per day, while teenagers and young adults require more sleep to support their growth and development. Additionally, the quality of sleep is just as important as the quantity, with uninterrupted and restful sleep contributing to overall health and well-being.

Sleep recommendations by age

Sleep is essential for a person's health, and the amount of sleep one needs changes throughout their lifetime. Here are the recommended hours of sleep based on different age groups:

Newborns (0-3 months): 14-17 hours

Newborns have highly variable sleep patterns, ranging from 11 to 19 hours of sleep per 24-hour period.

Infants (4 months-1 year): 12-16 hours

Infants between 4 months and 1 year old typically need 12 to 16 hours of sleep per day, including naps.

Toddlers (1-2 years): 11-14 hours

Toddlers who are 1 to 2 years old should get 11 to 14 hours of sleep per day, including naps.

Preschoolers (3-5 years): 10-13 hours

Children between 3 and 5 years old are recommended to have 10 to 13 hours of sleep per day, including naps.

School Children (6-12 years): 9-12 hours

For children aged 6 to 12, the recommended sleep duration is 9 to 12 hours per day.

Teenagers (13-18 years): 8-10 hours

Teenagers in the age group of 13 to 18 years should aim for 8 to 10 hours of sleep daily.

Adults (18-64 years): 7-9 hours

Most healthy adults need at least 7 hours of sleep per night, with the ideal range being 7 to 9 hours.

Older Adults (65+): 7-8 hours

For older adults aged 65 and above, the recommended sleep duration is slightly lower at 7 to 8 hours per night.

It's important to note that these are general guidelines, and individual sleep needs may vary. Factors such as genetics, sleep quality, daily activities, overall health, and sleep disorders can influence the amount of sleep a person requires.

Sleep quality

There are several ways to improve your sleep quality. Maintaining a consistent wake-up time, especially on weekends, is one way to improve sleep quality. Limiting daytime naps to 20 to 30 minutes and ensuring they end at least six hours before your desired bedtime is another. Being physically active during the day can also help improve the quality of your sleep.

Keeping a sleep diary is a good way to track your sleep quality. Record the time you went to bed, how long it took you to fall asleep, whether you woke up during the night and for how long, and what time you woke up. Also, keep track of how you feel when you wake up and at the end of the day. After a week or two, review the information to identify any patterns that may be affecting your sleep quality, then make adjustments as needed.

If you are doing all the right things for your sleep but still do not feel rested when you wake up, talk to your doctor. You may have an underlying condition, such as a sleep disorder, acid reflux, or high blood pressure, that is interfering with your sleep. Other factors that can affect sleep quality include taking multiple medications, depression, anxiety, loneliness, and environmental changes like temperature, noise, and light exposure.

Sleep disorders

The amount of sleep we need varies depending on age and from person to person. According to the National Sleep Foundation, most adults need around seven to nine hours of restful sleep each night, preferably with consistent sleep and wake times. However, it's important to note that some people might need less than seven hours, while others might need more.

• Sleep apnea: A breathing disorder characterised by pauses in breathing during sleep, often resulting in snoring and gasping for air.
• Restless leg syndrome (RLS): Involves a tingling or prickly sensation in the legs, along with an urge to move them.
• Hypersomnia: Characterised by excessive daytime sleepiness and the inability to stay awake during the day. This includes narcolepsy.
• Circadian rhythm disorders: Problems with the sleep-wake cycle, making it difficult to sleep and wake at the right times.
• Parasomnia: Unusual behaviours during sleep, such as walking, talking, or eating while asleep.

Consequences of sleep deprivation or disorders can include fatigue, irritability, cognitive issues, and mood changes. Additionally, lack of sleep has been linked to chronic health problems such as heart disease, diabetes, and obesity.

If you suspect you may have a sleep disorder, it is important to consult a healthcare professional for diagnosis and treatment.

The effects of sleep deprivation

Sleep is a basic human need, just like eating, drinking, and breathing. The amount of sleep we get can have an impact on everything from our weight and metabolism to our brain function and mood.

Health Risks

Sleep deprivation can increase the risk of various health issues, including:

• Colorectal cancer
• Type 2 diabetes
• Heart disease
• High blood pressure
• Weakened immune system
• Obesity
• Kidney disease
• Stroke
• Respiratory infections
• Certain mental health conditions, such as anxiety and depression

Cognitive and Emotional Impairment

Not getting enough sleep can affect your mental abilities and emotional state. You may experience:

• Difficulty concentrating or learning new things
• Delayed signals in your body, leading to decreased coordination and increased risk of accidents
• Impatience or mood swings
• Compromised decision-making and creativity
• Hallucinations
• Mania in people with bipolar mood disorder

Impaired Judgement

Sleep deprivation can affect your judgement to the extent that you may not even notice its effects. This can further contribute to the cycle of sleeplessness and have a negative impact on your overall health and well-being.

Increased Risk of Accidents

Sleep deprivation can increase the risk of accidents, especially while driving. It is estimated that drowsy driving causes around 6,000 fatal car crashes each year in the United States, with 1 in 25 adults falling asleep at the wheel in the past month. Sleep deficiency has also been implicated in human errors leading to tragic accidents, such as plane crashes and nuclear reactor meltdowns.

Social and Productivity Issues

Sleep deprivation can interfere with social functioning and productivity at work or school. You may find it challenging to learn, focus, react, or judge other people's emotions and reactions. Sleep deficiency can also make you feel frustrated, cranky, or worried in social situations and impact your performance and productivity.

Tips for better sleep

The amount of sleep we need changes throughout our lifetime. For example, newborns need 14 to 17 hours of sleep, while adults aged 18 to 64 need 7 to 9 hours.

• Invest in a good mattress and bedding: A supportive mattress and pillow are vital for ensuring your spine gets proper support to avoid aches and pains. Sheets and blankets that feel comfortable to the touch and help maintain a comfortable temperature are also important.
• Optimise your bedroom environment: Keep noise, light, and artificial lights from devices such as alarm clocks to a minimum. Try to maintain a comfortable temperature, with most research suggesting a cooler room of around 65 to 68 degrees Fahrenheit is best for sleep.
• Get at least seven hours of sleep: Build a sleep schedule that allows for at least seven hours of sleep. Work backward from your fixed wake-up time and identify a target bedtime. Give yourself extra time before bed to get ready for sleep.
• Set a consistent wake-up time: It's almost impossible for your body to get used to a healthy sleep routine if you're waking up at different times. Pick a wake-up time and stick to it, even on weekends.
• Limit naps to 20 to 30 minutes: Naps can be beneficial, but too long or too late in the day can disrupt your sleep schedule. The best time to nap is in the early afternoon, and the ideal length is around 20 to 30 minutes.
• Relax before bed: It's easier to fall asleep if you're relaxed. Try quiet reading, low-impact stretching, listening to soothing music, or relaxation exercises. Controlled breathing, mindfulness meditation, progressive muscle relaxation, and guided imagery are all relaxation methods that can help ease you into sleep.
• Disconnect from devices an hour before bed: Tablets, smartphones, and laptops can keep your brain wired, and the light from these devices can suppress your natural production of melatonin.
• Get natural light exposure during the day: The body's internal clock is regulated by light exposure. Sunlight has a strong effect, so try to get outside or expose yourself to natural light through windows or blinds.
• Exercise daily: Daily exercise has many benefits for health, and it can also promote solid sleep. However, avoid intense exercise close to bedtime as it may hinder your body's ability to settle down.
• Limit caffeine and alcohol intake: Avoid caffeinated drinks after 2 pm, and don't drink alcohol in the hour before bedtime. Caffeine can reduce your total sleep time and efficiency, while alcohol can induce drowsiness but negatively affect sleep quality.
• Eat dinner a few hours before bed: It's harder to fall asleep if your body is still digesting a big meal. Avoid late dinners and limit fatty or spicy foods. If you need an evening snack, opt for something light.
• Keep a sleep diary: A daily sleep journal can help you identify factors that might be helping or hurting your sleep.

Frequently asked questions