Gina Johnson
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 changes throughout our lives. Newborns need the most sleep, between 14 and 17 hours, while most adults need between seven and nine hours. The quality of sleep is also important: you should wake up feeling refreshed.
| Characteristics | Values |
|---|---|
| Amount of sleep needed | Between 7 and 9 hours |
| Amount of sleep needed by teens | 8 to 10 hours |
| Amount of sleep needed by people 65 and older | Slightly less than 7 to 9 hours |
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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. This includes how well you sleep during the night, whether you sleep straight through, and if you wake up, how long it takes to fall back asleep.
The ideal amount of sleep can vary from person to person, and it is important to consider overall health, daily activities, and typical sleep patterns when deciding how much sleep one needs. For instance, if you are productive, healthy, and happy on seven hours of sleep, that may be the right amount for you.
Sleeping less than seven hours per night on a regular basis is associated with adverse health outcomes, including weight gain, obesity, diabetes, hypertension, heart disease, stroke, depression, and an increased risk of death.
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The quality of sleep is important
The amount of sleep you need depends on your age and individual circumstances. For adults, it is recommended that you get seven or more hours of sleep per night. However, individual variability in sleep needs is influenced by genetic, behavioural, medical, and environmental factors. For example, young adults, individuals recovering from sleep debt, and those with illnesses may need more than nine hours of sleep per night.
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Sleep is critical for our health
Individual variability in sleep needs is influenced by genetic, behavioural, medical, and environmental factors. Sleep quality is also important, and we should consider how well we sleep during the night. Did we sleep straight through? Or did we have periods where we woke up? If so, did it take us a long time to fall back asleep?
Sleeping more than nine hours per night on a regular basis may be appropriate for young adults, individuals recovering from sleep debt, and individuals with illnesses. For others, it is uncertain whether sleeping more than nine hours per night is associated with health risks.
Overall, getting enough sleep is crucial for maintaining good health and well-being.
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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. 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.
- 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.
- Use high-quality materials for your sheets.
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How to wind down before bed
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 16 and 25 can get slightly more. Babies and children need a lot more sleep, as they are growing rapidly.
- 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 or some gentle stretches to help you relax.
- Listen to soothing or calm music.
- Try a breathing exercise: breathe in through your nose for a count of four, hold for a count of four, and then breathe out for a count of four.
- Take a few minutes to write in a journal.
- Get some exercise, but at least five hours before bed.
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Frequently asked questions
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 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.
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.
Try to 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 having a hot bath or exercising to help you relax.
Yes, but try to keep it to 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.
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