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 varies throughout our lives. The National Sleep Foundation recommends that most adults get between seven to nine hours of sleep a night, but this can change depending on your age and quality of sleep. For example, babies and children need a lot more sleep than adults, while people over 65 can function on slightly less.
| Characteristics | Values |
|---|---|
| How much sleep do most people get? | 7-9 hours |
| How much sleep do most people need? | 7-9 hours |
| How much sleep do babies and children need? | More than 7-9 hours |
| How much sleep do people over 65 need? | Less than 7-9 hours |
| How much sleep do young adults (16-25) need? | Slightly more than 7-9 hours |
| How much sleep do newborns need? | 14-17 hours |
| How to get better sleep | Keep your bedroom dark, quiet, and at a comfortable temperature. Avoid bright lights, large meals, caffeine, and alcohol before bed. Exercise. Nap for no more than 30 minutes. |
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What You'll Learn
The amount of sleep you need changes throughout your life
It's important to think about the quality of your sleep. According to sleep specialist Dr. Rafael Pelayo, "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 wake up tired, something is wrong. You shouldn't leave your favourite restaurant feeling hungry.
To improve your sleep, you can try creating 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, but make sure to get it 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 quality of sleep is important
The amount of sleep you need depends on your age, with babies and children needing more sleep than adults. 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, you can try creating 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 bringing in electronic screens like TVs or cell phones.
It's also a good idea to have a bedtime routine. Avoid bright lights, large meals, caffeine, and alcohol before bed. Try relaxing activities, like a hot bath, or exercise – but make sure you do this at least five hours before bed. If you need to nap during the day, aim 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 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 exercise, meditation, or other relaxation techniques.
- Make sure you have enough time for sleep; avoid staying up late to finish assignments or hang with your friends.
- Use fleece throws for extra comfort.
- If you have hardwood floors, a cosy rug can make your bedroom feel warmer.
- Sleep on your side? Choose a side pillow or body pillow.
- Have back or neck problems? Use a memory foam pillow to keep your spine aligned.
- Having storage space for everything in your bedroom can help you keep your bedroom clean.
- Use a down comforter to keep warm during cold, winter nights.
- For warmer months, make sure your bedroom is anywhere between 60 and 67 degrees Fahrenheit. Fans and the right sheets can help keep you cool at night.
- Using high-quality materials for your sheets means that they’ll last longer, but they’ll also feel so comfy that you won’t want to get out of bed.
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How to prepare for sleep
The amount of sleep you need depends on your age, with babies and children needing more sleep than adults. 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.
Firstly, it's 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. Don’t bring 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.
Thirdly, exercise. Get about 30 minutes of exercise a day, at least 5 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.
Finally, if you find yourself lying awake, get up and do something quiet, like reading, until you feel sleepy.
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How to know if you need more sleep
It's important to think about the quality of your sleep. According to sleep specialist Dr Rafael Pelayo, "What you really want to do is wake up feeling refreshed — that's what it's about." If you're waking up feeling tired, something is wrong.
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.
If you're not getting enough sleep, you may feel tired during the day, have trouble concentrating, or find it hard to fall asleep at night. You might also be more irritable or have a shorter temper. If you're experiencing any of these symptoms, it's a sign that you need to prioritize getting more sleep.
To improve your sleep, try creating 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 relaxing activities like a hot bath, and make sure you're getting enough exercise during the day.
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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 and nine hours of sleep. People over 65 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.
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 a hot bath, and get some exercise – but at least five hours before bed.
Yes, 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.
