Herbie Murray
Sleep is an essential part of our lives, but the amount of sleep we need varies from person to person. While the general recommendation is to aim for 7 to 9 hours of sleep, this can change depending on age, lifestyle, and individual biology. Babies, children, and teens need more sleep than adults, and sleep requirements typically stabilise around the age of 20. As we get older, we tend to need less sleep, but environmental, behavioural, and medical factors can also influence our sleep needs. Ultimately, a doctor is in the best position to advise on an individual's unique sleep requirements.
| Characteristics | Values |
|---|---|
| Recommended amount for adults | 7-9 hours |
| Recommended amount for school-age children and teens | 9.5 hours |
| Recommended amount for babies | 16-18 hours |
| Factors that influence sleep-wake needs | Medical conditions, medications, stress, sleep environment, age, and what you eat and drink |
| Importance of sleep | Sleep allows the body to produce cytokines, which are proteins that fight infection and inflammation. It also produces certain antibodies and immune cells that prevent sickness by destroying harmful germs. Sleep also supports heart health and reduces caloric needs. |
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What You'll Learn
How much sleep do I need?
The amount of sleep you need will be unique to your biology and lifestyle. Sleep requirements stabilise in early adult life, around the age of 20. Most adults require between 7 and 9 hours a night to feel properly refreshed and function at their best the next day. However, some people are genuine short sleepers, while others may require considerably more than the average requirement.
Babies, children, and teens need more sleep than adults to facilitate growth and learning. For example, a newborn baby needs between 14 and 17 hours of sleep.
There are a few reasons you might wake up tired, even after sleeping for 8 hours. For example, you may have woken up towards the end of a sleep cycle. It is recommended that you wake up and fall asleep at the same time each day, even on weekends and days off. It is also generally healthiest to be awake during the majority of daylight hours and asleep during dark periods.
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What happens if I don't get enough sleep?
While the general recommendation is to aim for 7 to 9 hours of sleep, the amount you need will be unique to your biology and lifestyle. Sleep requirements stabilise in early adult life, around the age of 20, and as you get older, you generally need less sleep. However, if you don't get enough sleep, your brain can't work as efficiently, and you may have trouble concentrating and remembering things. Research suggests that sleep deprivation negatively affects functions of the brain's frontal lobe.
Sleep is involved in the regulation of blood pressure, cholesterol and blood sugar levels. Sleep deprivation is associated with an increased risk of cardiometabolic conditions including obesity, hypercholesterolaemia (high cholesterol levels), diabetes and hypertension. When you don't get enough sleep, your body may crave energy-dense foods that are rich in fats and carbohydrates. Sleep deprivation can also reduce your motivation to exercise and impair your performance when you do exercise.
Sleep is also important for your immune system. When you don't get enough sleep, your body may not be able to fend off invaders, and it may take you longer to recover from illness. Sleep deprivation increases your risk for chronic conditions and leaves you more vulnerable to respiratory infections like the common cold and flu.
If you wake up in the morning and you aren't refreshed, and you feel exhausted or are yawning excessively during the day, these are all signs of insufficient sleep or another sleep disorder.
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How can I improve my sleep quality?
Sleep is important for your health and it's recommended that adults get at least seven hours of sleep per night. However, sleep needs can vary from person to person. Your activity level, health status, age, and many other factors influence how much sleep you need.
- Keep a sleep journal to help you keep track of how well you are sleeping and identify factors that might be helping or hurting your sleep.
- Evaluate your bedroom environment and optimise your sleep schedule.
- Make sure you have the best mattress for your needs and preferences so that you are comfortable enough to relax.
- Make changes to your diet and lifestyle.
- Discuss the use of supplements with your doctor. Melatonin supplements are commonly used to shorten the time it takes to fall asleep. Other natural sleep aids include valerian, chamomile, and glycine.
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What are some common sleep disorders?
Sleep is important for our health and wellbeing. Experts recommend that adults get at least seven hours of sleep per night, although sleep needs can vary from person to person. Sleep allows our bodies to make cytokines, which are proteins that fight infection and inflammation, and it also produces certain antibodies and immune cells.
There are more than 80 different sleep disorders, and they are common in the general adult population. Insomnia is the most common sleep disorder, affecting approximately 33% of the adult population. It is characterised by difficulty falling asleep, staying asleep, or both, and can result in daytime consequences such as fatigue, difficulty with memory and concentration, and disturbances in mood or irritability. Other common sleep disorders include:
- Delayed sleep-wake phase disorder
- Restless legs syndrome (RLS)
- Parasomnias, such as rapid eye movement (REM) sleep behaviour disorder, which can include sleepwalking, nightmares, sleep-related eating disorder, and sleep paralysis
- Sleep disorders causing excessive daytime sleepiness, such as obstructive sleep apnea (OSA) and narcolepsy
- Sleep apnea, a breathing disorder in which you stop breathing for 10 seconds or more during sleep
- Hypersomnia, which includes narcolepsy and causes extreme daytime sleepiness
- Circadian rhythm disorders, which are problems with the sleep-wake cycle.
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What are some tips for falling asleep faster?
Adults need at least seven hours of sleep per night, but this can vary from person to person. Sleep needs change with age and can be influenced by factors such as activity level, health status, and stress.
- Make small changes to your routine, such as making the room cooler, practising the 4-7-8 breathing method, and avoiding screens before bedtime.
- Journaling and focusing on positive thoughts can help calm the mind. Writing a to-do list for the next day may also help.
- Listen to relaxing music before bed. This can help improve sleep onset, quality, and duration, as well as reduce anxiety.
- Establish a sleep schedule. Waking up and going to bed at the same time each day can help regulate your body's internal clock.
- Exercise early in the morning to help establish your circadian rhythm and improve your sleep in the evening.
- Try to space out your meals and eat your last meal at least two hours before going to bed. If this isn't possible, opt for a lighter meal.
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Frequently asked questions
The general recommendation is 7-9 hours, but this will vary depending on your biology and lifestyle.
Yes, experts suggest waking up and falling asleep at the same time each day, even on weekends.
When you don't get enough sleep, your brain can't work as efficiently, and you may have trouble concentrating and remembering things.
Yes, your sleep requirements change with age and typically stabilise around the age of 20. As you get older, you generally need less sleep.
A doctor is in the best position to make a detailed sleep recommendation for any individual based on their unique situation.
