Sleep: How Much Do Humans Need Daily?

Sleep is an essential part of our lives, and the amount of sleep we get can have a significant impact on our health and well-being. On average, adults need around seven hours of sleep per night, but this can vary depending on age, activity level, and overall health. Sleep quality is also crucial, as it can affect our risk of developing health issues such as diabetes, heart disease, and mental health issues. Recent studies have shown that people spend up to 83% of their lives sleeping or sitting, highlighting the importance of investing in comfortable and supportive mattresses and office chairs.

How much sleep do we need?

The amount of sleep a person needs changes throughout their lifetime. It also depends on factors such as their activity level and overall health. According to the American Academy of Pediatrics and the Centers for Disease Control and Prevention (CDC), here are the recommended hours of sleep by age group:

Birth to 3 months: 14 to 17 hours

Newborns have highly variable sleep needs, ranging from as few as 11 hours to as many as 19 hours per 24-hour period.

4 to 11 months: 12 to 16 hours

1 to 2 years: 11 to 14 hours

3 to 5 years: 10 to 13 hours

6 to 12 years: 9 to 12 hours

13 to 18 years: 8 to 10 hours

18 to 64 years: 7 to 9 hours

For healthy adults, guidelines suggest a minimum of seven hours of sleep per night. However, some people may need less or more than this amount.

65 years and older: 7 to 8 hours

It's important to prioritize getting enough sleep each night to maintain physical and mental health. Not getting enough sleep can cause various issues, including lack of energy, trouble remembering things, a reduced attention span, slowed thinking, a reduced sex drive, poor decision-making, irritability, and other mood changes.

In addition to the quantity of sleep, sleep quality is also crucial. This includes factors such as how well you sleep during the night, whether you wake up frequently, and how you feel when you wake up.

To improve sleep quality, it's recommended to maintain a consistent wake time, limit daytime naps, and engage in physical activity. Additionally, creating a relaxing bedtime routine and optimizing your bedroom environment by minimizing disruptions from light and sound can also enhance sleep quality.

Overall, the amount of sleep a person needs varies and it's important to reflect on individual needs. By prioritizing sleep and making necessary adjustments, we can ensure we get the rest we need to stay happy, healthy, and sharp.

Sleep disorders

On average, adults need between seven and nine hours of sleep per night. However, the amount of sleep a person needs varies depending on age, lifestyle, health, and other factors.

Now, onto sleep disorders. Sleep disorders are conditions that disturb normal sleep patterns. There are over 80 types of sleep disorders, with insomnia being the most common. Here are some of the most prevalent sleep disorders:

Insomnia

Insomnia is a disorder in which a person has trouble falling asleep or staying asleep. It is often linked to other mental disorders, with around 40% to 50% of insomniacs also suffering from another mental condition. To be diagnosed with insomnia, a person must experience sleep difficulties at least three nights a week for a minimum of three months, significantly impacting their daily functioning.

Sleep Apnea

Obstructive sleep apnea is a breathing disorder characterised by interrupted breathing during sleep, resulting in snoring, gasping, or breathing pauses. This disorder commonly affects men, certain racial and ethnic groups, and individuals who are obese or have gone through menopause.

Central Sleep Apnea

Central sleep apnea is a rare disorder where the brain fails to regulate breathing during sleep, leading to breathing interruptions. It is more prevalent in older adults and individuals with heart disorders or stroke, as well as those using opioid pain medications.

Restless Leg Syndrome (RLS)

Restless Leg Syndrome involves an urge to move the legs, accompanied by uncomfortable sensations like creeping, crawling, or tingling. These symptoms typically occur at night or during periods of rest and are temporarily relieved by movement. RLS affects up to 3% of the population.

Circadian Rhythm Sleep-Wake Disorders

In these disorders, a person's sleep-wake cycles become misaligned with the external light-dark cycle, resulting in significant sleep problems and daytime sleepiness. This misalignment can be caused by internal factors, such as a person's body clock differing from the light-dark cycle, or external factors like shift work or jet lag.

Parasomnia

Parasomnia involves unusual behaviours during sleep, such as sleepwalking, sleep terrors, or rapid eye movement (REM) sleep behaviour disorder. Sleepwalking often begins in childhood, while sleep terrors are more common in very young children. REM sleep behaviour disorder may lead to physical injury, social isolation, or work-related issues.

Hypersomnia

Hypersomnia is a disorder characterised by excessive sleepiness during the day, even when a person gets sufficient sleep. Individuals with hypersomnia may experience recurrent periods of sleep or lapses into sleep within the same day and have difficulty being fully awake upon abrupt awakening. Narcolepsy is a form of hypersomnia that involves an irrepressible need for sleep multiple times a day.

Sleep quality

Good sleep quality is defined by the following characteristics:

• Falling asleep within 30 minutes of getting into bed
• Sleeping through the night, waking up no more than once
• Being able to sleep the recommended amount of hours for your age group
• Falling back asleep within 20 minutes if you do wake up
• Feeling rested, restored, and energized in the morning

Poor sleep quality can be caused by a number of factors, including poor sleep hygiene, stress, sleep apnea, or another chronic health condition or sleep disorder. Poor sleep habits, such as an irregular sleep schedule or consuming too much caffeine or alcohol, can also interfere with sleep quality.

To improve sleep quality, it is recommended to make changes to your daytime and nighttime behaviours, such as exercising regularly, avoiding technology close to bedtime, and eating meals at consistent times. Creating a relaxing bedtime routine and limiting caffeine and alcohol intake can also help.

Sleep and health

Sleep is essential for our health and well-being. The amount of sleep we need changes throughout our lives and is influenced by various factors, including age, daily activities, and overall health. Here are some insights into the relationship between sleep and health:

Sleep Recommendations

According to the American Academy of Pediatrics and the Centers for Disease Control and Prevention (CDC), the recommended sleep duration varies with age:

• Birth to 3 months: 14 to 17 hours
• 4 to 11 months: 12 to 16 hours
• 1 to 2 years: 11 to 14 hours
• 3 to 5 years: 10 to 13 hours
• 6 to 12 years: 9 to 12 hours
• 13 to 18 years: 8 to 10 hours
• 18 to 64 years: 7 to 9 hours
• 65 years and older: 7 to 8 hours

Impact of Sleep on Health

Not getting enough sleep can have negative consequences for both physical and mental health. Poor sleep quality has been linked to:

• Lack of energy
• Trouble remembering things
• Reduced attention span
• Slowed thinking
• Reduced sex drive
• Poor decision-making
• Irritability
• Daytime sleepiness
• Mood changes
• Increased risk of obesity
• Higher risk of diabetes
• Higher risk of heart disease
• Higher risk of stroke
• Anxiety and depression

Sleep Disorders

Sleep disorders are a group of conditions characterised by poor sleep quality or quantity. They can include insomnia, sleep-related breathing disorders (such as snoring and sleep apnea), circadian rhythm sleep-wake disorders (like jet lag), parasomnias (such as sleepwalking and sleep paralysis), and sleep-related movement disorders (such as restless leg syndrome). Sleep disorders can have a detrimental impact on a person's quality of life and overall health.

Improving Sleep Quality

To improve sleep quality, it is important to maintain a consistent sleep schedule, limit daytime naps, and engage in physical activity. Creating a relaxing bedtime routine and optimising your bedroom environment can also enhance sleep quality. Additionally, reducing stress, avoiding caffeine and alcohol, and managing sleep disorders through medical treatments or lifestyle changes can improve sleep and overall well-being.

Sleep and age

The amount of sleep a person needs changes throughout their life. The ideal amount of sleep can vary from person to person, but there are some general guidelines for different age groups.

Sleep Recommendations by Age

• Birth to 3 months: 14 to 17 hours
• 4 to 11 months: 12 to 16 hours
• 1 to 2 years: 11 to 14 hours
• 3 to 5 years: 10 to 13 hours
• 6 to 12 years: 9 to 12 hours
• 13 to 18 years: 8 to 10 hours

Sleep Recommendations for Adults

According to the National Sleep Foundation, adults between 18 and 64 years old should aim for seven or more hours of sleep per night. Adults 65 and older should get seven to eight hours each night. However, it's important to note that these recommendations are for healthy adults, and individual sleep needs may vary based on factors such as activity level, overall health, and daily activities.

Older adults often experience changes in their sleep quality and duration due to various factors. One factor is the body's internal clock, known as the suprachiasmatic nucleus (SCN), which controls our 24-hour daily cycles or circadian rhythms. As people age, the function of the SCN can deteriorate, disrupting circadian rhythms and affecting when they feel tired and alert. Older adults may also experience a decrease in the production of hormones like melatonin, which is crucial for promoting sleep.

Chronic sleep issues are common among older adults, with estimates ranging from 40% to 70%. These issues can significantly impact their daily activities and quality of life. Some common sleep problems in older adults include:

• Pain and discomfort: Conditions such as arthritis or other sources of pain can disrupt sleep and lead to a cycle of sleeplessness and increased pain.
• Nighttime urination (nocturia): This issue becomes more prevalent with age and can contribute to frequent sleep disruptions.
• Insomnia: Difficulty falling or staying asleep is a prevalent sleep issue among older adults and can be caused by various overlapping factors.
• Daytime drowsiness: While it is not a normal part of aging, excessive daytime sleepiness affects about 20% of older individuals and may indicate underlying health conditions.
• Sleep apnea: Obstructive sleep apnea can cause pauses in breathing during sleep, leading to fragmented sleep and potential health complications.
• Restless legs syndrome: This condition affects 9% to 20% of older adults and can disrupt sleep by causing an urge to move the legs while resting or sleeping.
• REM sleep behavior disorder: Unlike regular REM sleep where muscles remain still, this disorder allows muscle movement during sleep, disrupting sleep quality.

Tips for Improving Sleep in Older Adults

To enhance sleep quality in older adults, it is recommended to:

• Exercise regularly: Physical activity helps older adults fall asleep faster, sleep longer, and report better sleep quality.
• Maintain a regular sleep schedule: Sticking to a consistent sleep and wake-up time, even on weekends, can improve sleep patterns.
• Develop a bedtime routine: Engaging in relaxing activities before bedtime, such as reading or listening to soothing music, can promote better sleep.
• Limit screen time before bed: The light from electronic devices can interfere with sleep, and alarming shows or movies may increase alertness.
• Optimize the bedroom environment: Keep the bedroom comfortable, quiet, and at a suitable temperature.
• Avoid stimulants and alcohol: Caffeine and nicotine can disrupt sleep, and alcohol can make it harder to stay asleep.
• Exercise caution with napping: While short daytime naps may be beneficial, extended or late-afternoon napping can disrupt nighttime sleep.

Frequently asked questions