How Much Sleep Is Really Necessary For Your Well-Being?
Sleep is critical at any age, according to scientific evidence. Sleep revitalises the mind, restores the body, and strengthens virtually every bodily system. But, in order to reap these benefits, how much sleep do we really need?
According to the National Sleep Foundation1, healthy adults require between 7 and 9 hours of sleep per night. Babies, young children, and teenagers require even more sleep in order to develop and grow. People over the age of 65 should get 7 to 8 hours of sleep per night as well.
The first step is to understand the general recommendations for how much sleep you require. Then, based on factors such as your activity level and overall health, it’s critical to consider your unique requirements. Finally, it’s critical to follow healthy sleeping habits so that you can get the full night’s rest that’s recommended.
What Is the Appropriate Amount of Sleep for Each Age Group?
The recommended sleep times are divided into nine groups based on age.
Recommended Age Group Sleeping Hours
- Newborns between the ages of 0 and 3 months- Approximately 14-17 hours
- 4-11 months old infant-12 – 15 hrs
- Toddler,1-2 years of age –11 to 14 hrs
- Preschool,3-5 years of age ten to thirteen hours
- 6 to 13 years old in school 9-11 a.m.
- Teenagers aged 14 to 17 years old, 8 to 10 hours
- 18 to 25 years old young adult 7 to 9 hours
- Adults between the ages of 26 and 64 7 to 9 hours
- Adults who are 65 years or older Approximately 7-8 hours
The guidelines present a recommended range of nightly sleep duration for healthy people in each group. Based on a person’s circumstances, sleeping an hour more or less than the general range may be acceptable in some cases.
What Is Your Sleep Requirement?
These recommendations serve as a general guideline for how much sleep children and adults require, while recognising that the ideal amount of sleep varies from person to person.
As a result, the guidelines specify a time range for each age group. The guidelines also recognise that, for some people with special circumstances, there is some wiggle room on either side of the range for “acceptable,” but still not optimal, sleep amounts.
Consider your overall health, daily activities, and typical sleep patterns when determining how much sleep you require. The following are some questions that can help you determine your specific sleep requirements:
On seven hours of sleep, are you productive, healthy, and happy? Or have you noticed that getting into high gear necessitates more sleep hours?
Do you have any other health problems? Do you have a higher risk of contracting a disease?
Do you expend a lot of energy on a daily basis? Do you participate in sports or work in a physically demanding job on a regular basis?
Do your daily activities necessitate vigilance in order to be carried out safely? Do you drive and/or operate heavy machinery on a daily basis? When you’re doing these things, do you ever feel sleepy?
Do you have a history of sleeping problems or are you experiencing them now?
Do you rely on caffeinated beverages to get you through the day?
Do you sleep more than you do on a typical workday when you have an open schedule?
Start with the suggestions above, and then use the answers to these questions to figure out how much sleep you need.
Make Sleep a Priority Today to Improve Your Sleep.
It’s time to start planning how to make your nightly goal based on the number of hours of sleep you require a reality.
Make sleep a priority in your schedule to begin. This entails planning ahead for the hours you’ll need so that work or social activities don’t take precedence oversleep. While it may be tempting to cut sleep short in the moment, it is not a good idea because sleep is necessary for mental and physical well-being.
Improving your sleep hygiene, which includes your bedroom setting and sleep-related habits, is a tried-and-true method of getting more rest. Improvements in sleep hygiene include the following:
- Even on weekends, sticking to the same sleep schedule every day.
- Developing a relaxing pre-bed routine to help you fall asleep faster.
- Investing in a supportive and comfortable mattress, as well as quality pillows and bedding.
- Light and sound disruptions are minimised, and your bedroom’s temperature and aroma are optimised.
- Before going to bed, disconnect from electronic devices such as phones and laptops for at least a half-hour.
- Caffeine and alcohol consumption should be carefully monitored, with the goal of avoiding them in the hours leading up to bedtime.
- If you’re a parent, many of the same tips apply to ensuring that your child or teen gets the recommended amount of sleep for their age group. Parents can use these pointers to help their teenagers, who face a variety of sleep issues.
Getting more sleep is important, but don’t forget that it’s not just about the amount of sleep you get. It’s also important to get good sleep5, and it’s possible to get the hours you need but not have a good night’s sleep.
Because your sleep is fragmented or non-restorative, you may not feel refreshed. Fortunately, improving your sleep hygiene can help you get more and better sleep.
If you or a family member is experiencing symptoms such as excessive sleepiness during the day, chronic snoring, leg cramps or tingling, difficulty breathing during sleep, chronic insomnia, or another symptom that prevents you from sleeping well, you should speak with your primary care physician or seek the advice of a sleep professional to determine the underlying cause.
To keep track of your sleeping habits, try using 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.