Ashwin Lewis
Sleep is a mystery, despite being critical for our health. 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 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.
| Characteristics | Values |
|---|---|
| Number of hours needed | Changes throughout your life |
| Babies and children need more sleep | |
| People 65 and older need slightly less sleep | |
| Young adults between 16 and 25 can get slightly more sleep | |
| Most of the population gets between seven to nine hours | |
| Newborns need between 14 and 17 hours | |
| Quality of sleep | More important than quantity |
| You should wake up feeling refreshed | |
| If you wake up tired, something is wrong | |
| You should listen to your body when it tells you that you need more sleep | |
| Sleep environment | Dark, quiet, and at a comfortable temperature |
| Only used for sleep, sex, and quiet activities | |
| No electronic screens | |
| Bedtime routine | Avoid bright lights, large meals, caffeine, and alcohol |
| Try relaxing activities, like a hot bath | |
| Exercise for 30 minutes, at least 5 hours before bed | |
| Nap for no more than 30 minutes |
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What You'll Learn
The amount of sleep we need changes throughout our lives
It's important to think about the quality of your sleep. Sleep specialist Dr Rafael Pelayo said: "What you really want to do is wake up feeling refreshed — that's what it's about." He added: "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."
To improve the quality of your sleep, you can create a sleep sanctuary by keeping your bedroom dark, quiet and at a comfortable temperature. Use it only 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. Exercise is also important – get about 30 minutes a day, at least five hours before bed.
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The quality of sleep is important
Most people need between seven and nine hours of sleep. However, the amount of sleep we need changes throughout our lives. Newborns need the most sleep, between 14 and 17 hours. As we get older, the amount of sleep we need decreases.
The quality of sleep is just as important as the quantity. Sleep specialist Dr. Rafael Pelayo says, "What you really want to do is wake up feeling refreshed — that's what it's about." If you're sleeping many hours but still waking up tired, something is wrong.
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. Don't bring electronic screens like TVs or cell phones into the bedroom. Have a bedtime routine and avoid bright lights, large meals, caffeine, and alcohol before bed. Try relaxing activities like a hot bath, and make sure you're getting enough exercise during the day.
It's also important to listen to your body and pay attention to its sleep cues. There are definitely times when your body is telling you that you need more sleep. If you find yourself lying awake, get up and do something quiet until you feel sleepy.
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How to create a sleep sanctuary
The amount of sleep we need changes throughout our lives. Newborns need the most sleep, somewhere between 14 and 17 hours. Babies and children need a lot of sleep because they are growing 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.
- 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.
- If you find yourself lying awake, get up and do something quiet, like reading, until you feel sleepy.
- Use fleece throws for extra comfort.
- If you have back or neck problems, use a memory foam pillow to keep your spine aligned.
- Make sure you have storage space for everything in your bedroom to help you keep it clean.
- Use a down comforter to keep warm during cold, winter nights.
- Use high-quality materials for your sheets.
- Manage stress through exercise, meditation, or other relaxation techniques.
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How to wind down before bed
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 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. However, it's important to think about the quality of sleep you're getting. If you're sleeping many hours but still waking up tired, something is wrong.
- Create a sleep sanctuary. Keep your bedroom dark, quiet, and at a comfortable temperature. Use it only 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 gentle stretches.
- Listen to soothing or calm music.
- Take a few minutes to write in a journal.
- Practice breathing exercises.
- Exercise for 30 minutes a day, but at least 5 hours before bed.
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How to nap effectively
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.
However, it's important to think about the quality of your sleep. As Dr. Rafael Pelayo, a sleep specialist at Stanford University, says: "What you really want to do is wake up feeling refreshed — that's what it's about."
If you're feeling tired during the day, you may want to consider taking a nap. Here are some tips on how to nap effectively:
- Find a good place to nap. It should be peaceful and quiet so that you will not be disturbed by others.
- Lie down or sit in a comfortable chair.
- Keep the room dark. A sleep mask may help.
- Listen to soft music or white noise.
- Try deep breathing or another relaxation technique, such as meditation, at the start of your nap.
- Keep your nap short. A brief 20-minute nap can help you feel more rested and alert when you wake up. Napping for longer than 30 minutes may leave you feeling groggy.
- Give yourself a few minutes to recover after your nap. Try a bit of stretching and walking around.
- Experiment with the timing, duration, and location of your nap. Consider keeping a nap diary where you can record your sleepiness or fatigue levels before and after your nap, as well as where, when, and how long you napped.
- If you're struggling to fall asleep, don't force it. Get up and do something quiet, like reading, until you feel sleepy.
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Frequently asked questions
The amount of sleep you need depends on your age. 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 ages 16 and 25 can get slightly more.
Babies and children need a lot more sleep than adults because they are growing so rapidly. Newborns need the most sleep, somewhere between 14 and 17 hours.
According to sleep specialist Dr. Rafael Pelayo, you should wake up feeling refreshed. If you're sleeping many hours but still feel tired, something is wrong.
To improve your sleep, you should create a sleep sanctuary. Keep your bedroom dark, quiet, and at a comfortable temperature. Avoid bright lights, large meals, caffeine, and alcohol before bed. Try having a hot bath, exercising, or reading before bed instead.
