How Much Sleep Do We Really Need?

How Much Sleep Is Recommended for Each Age Group?

The recommended sleep times are broken down into nine age groups.

The guidelines give a suggested range of nightly sleep duration for healthy people in each group. Based on a person’s circumstances, sleeping one hour more or less than the normal range may be acceptable in some scenarios.

How Much Sleep Do You Need?

Consider your overall health, daily activities, and regular sleep habits when determining how much sleep you require. The following are some questions that can help you determine your specific sleep requirements:

• Are you productive, healthy, and happy on seven hours of sleep? Or have you noticed that you require more hours of sleep to get into high gear?
• Do you have coexisting health issues? Are you at higher risk for any disease?
• Do you have a high level of daily energy expenditure? Do you frequently play sports or work in a labor-intensive job?
• Do your daily activities require alertness to do them safely? Do you drive every day and/or operate heavy machinery? Do you ever feel sleepy when doing these activities?
• Are you experiencing or do you have a history of sleeping problems?
• Do you depend on caffeine to get you through the day?
• When you have an open schedule, do you sleep more than you do on a typical workday?

Start with the above-mentioned recommendations and then use your answers to these questions to home in on your optimal amount of sleep.

Improve Your Sleep Today: Make Sleep a Priority

Once you’ve established a nightly objective based on the number of hours of sleep you require, it’s time to plan how to make that a reality.

Begin by prioritizing sleep in your schedule. This is budgeting for the hours you require so that work or social activities do not take precedence over sleep. While it may be tempting to cut sleep short in the short term, it does not pay off because sleep is crucial for being at your best both intellectually and physically.

Improving your sleep hygiene, which encompasses your bedroom environment and sleep-related activities, is a tried-and-true method for getting more rest. Improvements in sleep hygiene include:

• Sticking to the same sleep schedule every day, even on weekends.
• Practicing a relaxing pre-bed routine to make it easier to fall asleep quickly.
• Choosing a mattress that is supportive and comfortable and outfitting it with quality pillows and bedding.
• Minimizing potential disruptions from light and sound while optimizing your bedroom temperature and aroma.
• Disconnecting from electronic devices like mobile phones and laptops for a half-hour or more before bed.
• Carefully monitoring your intake of caffeine and alcohol and trying to avoid consuming them in the hours before bed.

If you’re a parent, many of the same suggestions apply to ensuring that your children and teenagers receive the required amount of sleep for their age. Tips for parents might be especially beneficial for teens, who confront a variety of particular sleep issues.

Getting more sleep is an important component of the equation, but keep in mind that it’s not just about the quantity of sleep. Quality sleep is also important, and it is possible to acquire the hours you require but not sleep well.

If you or a family member are experiencing symptoms such as excessive daytime sleepiness, chronic snoring, leg cramps or tingling, difficulty breathing during sleep, chronic insomnia, or another symptom that is preventing you from sleeping well, you should consult your primary care doctor or a sleep professional to determine the underlying cause.

To keep track of your sleeping habits, try utilizing our Sleep Diary or Sleep Log. This can reveal information about your sleeping habits and requirements. It’s also a good idea to bring it with you to the doctor if you’re having trouble sleeping.