Colin Snow
Sleep is a mystery, but it's essential for our health. Most of us spend a third of our lives sleeping, but the amount of sleep we need varies from person to person and changes throughout our lives. While most adults need between seven and nine hours of sleep, babies and children need more, and people over 65 can function on slightly less. Sleep quality is also important, and you should aim to wake up feeling refreshed. To improve your sleep, create a bedtime routine and a sleep sanctuary, and avoid bright lights, large meals, caffeine, and alcohol before bed.
| Characteristics | Values |
|---|---|
| Newborns | 14-17 hours |
| Babies and children | A lot more sleep |
| Young adults (16-25) | More than 7-9 hours |
| Adults (26-64) | 7-9 hours |
| Adults 65+ | Less than 7-9 hours |
| Most of the population | 7-9 hours |
| Nap length | No more than 30 minutes |
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What You'll Learn
The amount of sleep we need changes throughout our lives
The quality of sleep is also important. 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 your sleep, it's recommended that you 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. 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
The amount of sleep we need varies throughout our lives. Newborns need the most sleep, 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.
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 electronic screens like TVs or cell phones, and don't eat large meals, drink caffeine, or alcohol before bed. Try relaxing activities like a hot bath, and get regular exercise, but at least five hours before bed.
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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. Newborns need the most sleep, somewhere between 14 and 17 hours, while babies and children need a lot more sleep than adults 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, while people who are 65 and older can get slightly less, and young adults between 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 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, and feel more comfortable.
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How to create a bedtime routine
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 more 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 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.
- 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.
- Avoid eating a heavy meal, consuming alcohol, and smoking within two hours of when you hope to be asleep.
- Stay away from spicy foods and foods high in sugar about three hours before bed.
- Reading a book, listening to calming music, or practicing gentle stretches can signal to your body that it's time to wind down.
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The importance of sleep
Sleep is critical for our health, and most of us spend a third of our lives doing it. However, 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.
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. 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 your sleep, you can create a sleep sanctuary by keeping 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. Exercise is also important, but make sure you do it at least five hours before bed.
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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. 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 having a hot bath, and make sure you're getting enough exercise during the day.
If you find yourself lying awake, get up and do something quiet, like reading, until you feel sleepy. Try to avoid looking at electronic screens like TVs or cell phones.
