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How Much Sleep Do You Really Need?

Humans, like all animals, need sleep, along with food, water and oxygen, to survive. For humans sleep is a vital indicator of overall health and wellbeing.
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We spend up to one-third of our lives asleep, and the overall state of our “sleep health” remains an essential question throughout our lifespan. Most of us know that getting a good night’s sleep is important, but too few of us actually make those eight or so hours between the sheets a priority. For many of us with sleep debt, we’ve forgotten what “being really, truly rested” feels like.
To further complicate matters, stimulants like coffee and energy drinks, alarm clocks, and external lights—including those from electronic devices—interferes with our “circadian rhythm” or natural sleep/wake cycle.
Sleep needs vary across ages and are especially impacted by lifestyle and health. To determine how much sleep you need, it’s important to assess not only where you fall on the “sleep needs spectrum,” but also to examine what lifestyle factors are affecting the quality and quantity of your sleep such as work schedules and stress.

How Much Sleep Do We Really Need

The results of a world-class study that took more than two years of research to complete provides a guideline on how much sleep you really need at each age.
Though research cannot pinpoint an exact amount of sleep need by people at different ages, our chart, which features minimum and maximum ranges for health as well as “recommended” windows, identifies the “rule-of-thumb” amounts experts agree upon.
Nevertheless, it’s important to pay attention to your own individual needs by assessing how you feel on different amounts of sleep.
  • Newborns (0-3 months): 14-17 hours
  • Infants (4-11 months): 12-15 hours
  • Toddlers (1-2 years): 11-14 hours
  • Preschoolers (3-5): 10-13 hours
  • School age children (6-13): 9-11 hours
  • Teenagers (14-17): 8-10 hours
  • Younger adults (18-25): 7-9 hours
  • Adults (26-64): 7-9 hours
  • Older adults (65+): 7-8 hours
It’s important to pay attention to your own individual needs by assessing how you feel on different amounts of sleep.

Are you productive, healthy and happy on seven hours of sleep? Or does it take you nine hours of quality ZZZs to get you into high gear?

Do you have health issues such as being overweight? Are you at risk for any disease?

Are you experiencing sleep problems?

Do you depend on caffeine to get you through the day?

Do you feel sleepy when driving?

These are questions that must be asked before you can find the number that works for you.
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Improve Your Sleep Today: Make Sleep a Priority

To begin a new path towards healthier sleep and a healthier lifestyle, begin by assessing your own individual needs and habits. See how you respond to different amounts of sleep.
Pay careful attention to your mood, energy and health after a poor night’s sleep versus a good one. Ask yourself, “How often do I get a good night’s sleep?” Like good diet and exercise, sleep is a critical component to overall health.

To pave the way for better sleep, follow these simple yet effective healthy sleep tips, including:

  • Stick to a sleep schedule, even on weekends.
  • Practice a relaxing bedtime ritual.
  • Evaluate your bedroom to ensure ideal temperature, sound and light.
  • Exercise daily.
  • Sleep on a comfortable mattress and pillows.
  • Beware of hidden sleep stealers, like alcohol and caffeine.
  • Turn off electronics before bed.

If you or a family member are experiencing symptoms such as sleepiness during the day or when you expect to be awake and alert, snoring, leg cramps or tingling, gasping or difficulty breathing during sleep, prolonged insomnia or another symptom that is preventing you from sleeping well, contact Somnas today to schedule a consultation.

Information provided by the National Sleep Foundation: https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

Imtiaz Ahmad, MD, MPH, FCCP

Dr. Imtiaz Ahmad is a highly qualified physician, Board Certified in Pulmonary and Sleep Medicine. He has received advanced training from some of the most prestigious institutions, including Harvard University, Cornell University, State University of New York at Brooklyn, and the University of Mississippi. SOMNAS is a medical facility that is committed to improving and maintaining the health of patients with sleep disorders. The expert team at SOMNAS is known for their compassionate and high-quality care. They offer unparalleled treatment and care to patients on the Gulf Coast of Florida, ensuring a better and healthier life for them.

Job Title: Board Certified in Pulmonary Medicine

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Please be advised that Allergy Sleep and Lung Care PA and SOMNAS, located at 16420 Healthpark Commons Dr Suite 100, Fort Myers, FL 33908, will be closing its doors permanently effective March 31, 2024. Please CLICK HERE to see the details

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Somnas offers state-of-the-art diagnostic options to identify specific sleep disorders and manage them using the latest treatments and therapies with an individualized treatment plan to ensure long-term optimal outcomes.