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.

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.

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:

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

QUESTIONS ABOUT A SLEEP ISSUE? LET’S TALK.

Recent News & Information

7 Signs You're Having a Sleep Apnea Episode: A blog about signs of sleep apnea and how to prevent episodes

7 Signs You’re Having a Sleep Apnea Episode: A blog about signs of sleep apnea and how to prevent episodes

Imtiaz Ahmad MD, MPH, FCCP January 13, 2023

You snore. You feel tired during the day. Or, you have to drag yourself out of bed in the morning because you stay up so late. But, do you know if this means you have sleep apnea? If any of these applies to you, here are 7 signs that you’re having a sleep apnea episode.

How to Hack Your CPAP for Better Compliance and Feel Refreshed with Sleep Apnea

How to Hack Your CPAP machine for Better Compliance and Feel Refreshed with Sleep Apnea

Imtiaz Ahmad MD, MPH, FCCP January 13, 2023

Continuous positive airway pressure (CPAP) therapy is a common treatment for sleep apnea, but many people struggle to consistently use the equipment. Noncompliance with CPAP use can lead to a number of negative health consequences, including an increased risk of high blood pressure, heart attack, and stroke.

insomnia during pregnancy

How can I cope with or treat my insomnia during pregnancy?

Imtiaz Ahmad MD, MPH, FCCP January 11, 2023

Insomnia is the perception of inadequate or poor-quality sleep. Here are some tips for managing insomnia during pregnancy.