Herbie Murray
Sleep is a mystery, despite being critical to our health. Most of us spend a third of our lives sleeping, but the amount of sleep we need changes throughout our lives. For example, newborns need between 14 and 17 hours of sleep, while adults between 26 and 64 are recommended to get between seven and nine hours.
| Characteristics | Values |
|---|---|
| Number of hours needed | Changes throughout your life |
| Babies and children | More sleep |
| People 65 and older | Able to function on slightly less than seven to nine hours |
| Adults between 26 and 64 | Seven to nine hours of sleep |
| Young adults between 16 and 25 | Slightly more than seven to nine hours |
| Newborns | 14 to 17 hours |
| Quality of sleep | Important |
| Bedroom | Dark, quiet, comfortable temperature |
| Screens | Avoid electronic screens |
| Bedtime routine | Avoid bright lights, large meals, caffeine, alcohol |
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What You'll Learn
The number of hours needed changes throughout your life
The number of hours of sleep we need changes throughout our lives. Newborns need the most sleep, somewhere between 14 and 17 hours. As we grow, we need less sleep, but when we're babies and children, we need a lot more sleep because we're growing so rapidly. The National Sleep Foundation recommends that most adults between 26 and 64 get between seven and 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. Most of the population gets between seven and nine hours, and this category has the lowest association with health problems.
It's important to think about the quality of your sleep. Sleep specialist Dr Rafael Pelayo says: "What you really want to do is wake up feeling refreshed — that's what it's about." He adds: "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 definitely times when your body is telling you that you need more sleep. It's important to listen. To help you get a good night's sleep, keep your bedroom dark, quiet, and at a comfortable temperature. Use it 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 five hours before bed. Nap if you must, but aim for no more than 30 minutes so you don't wake up groggy or mess up your sleep schedule.
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The amount of sleep we need depends on the quality of it
The amount of sleep we need varies from person to person and changes throughout our lives. For example, babies and children need a lot more sleep than adults, as 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, the quality of sleep is also important. Sleep specialist Dr Rafael Pelayo says: "What you really want to do is wake up feeling refreshed — that's what it's about." He adds: "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, it is recommended that you 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 to exercise for about 30 minutes a day, at least five hours before bed. If you need to nap, aim for no more than 30 minutes so you don't wake up groggy or mess up your sleep schedule.
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The ideal amount of sleep has the lowest association with health problems
Sleep is an essential part of our lives, but the amount of sleep we need varies from person to person. Most of the population gets between seven to nine hours of sleep, and this particular category has the lowest association with health problems.
The amount of sleep we need changes throughout our lives. Newborns need the most sleep, somewhere between 14 and 17 hours. As we grow, we need less sleep, but the number of hours needed can fluctuate. 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 function on slightly less, and young adults between 16 and 25 can get slightly more.
It's important to consider the quality of your sleep. 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 your sleep quality, it's recommended to keep your bedroom dark, quiet, and at a comfortable temperature. Avoid bright lights, large meals, caffeine, and alcohol before bed. Try relaxing activities like a hot bath or reading. Exercise can also help, but it's best to do this at least five hours before bedtime. If you need to nap during the day, aim for no more than 30 minutes to avoid feeling groggy or messing up your sleep schedule.
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How to create a sleep sanctuary
The amount of sleep you need depends on your age. 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.
- 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 your bedroom feel warmer with a cosy rug or fleece throws.
- Use 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 a bench at the foot of the bed to store your duvets and sheets.
- Use a down comforter to keep warm during cold, winter nights.
- Use high-quality materials for your sheets.
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How to prepare for sleep
The amount of sleep we need changes throughout our lives. Newborns need the most sleep, somewhere between 14 and 17 hours. 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.
Firstly, it is important to create a sleep sanctuary. Keep your bedroom dark, quiet and at a comfortable temperature. Only use your bedroom for sleep, sex and quiet activities like reading. Avoid bringing in electronic screens like TVs or cell phones.
Secondly, 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 is also important, but make sure you do it at least five hours before bed.
Thirdly, nap if you must. Aim for no more than 30 minutes so you don't wake up groggy or mess up your sleep schedule. Don't force it. If you find yourself lying awake, 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 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.
You should wake up feeling refreshed. If you're waking up feeling tired, something is wrong.
Keep your bedroom dark, quiet, and at a comfortable temperature. Use it 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.
It's fine to nap if you must, but 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.
