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Fort Myers

16420 HealthPark Commons Dr.
Suite 100
Ft Myers, FL 33908

  Call : 239-437-6670

Cape Coral

126 Del Prado Blvd N
Suite 106
Cape Coral, FL 33909​

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Lehigh Acres

1120 Lee Blvd
Lehigh Acres, FL 33936
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For An Appointment Call

239-437-6670

Fort Myers

16420 HealthPark Commons Dr. Ste 100, Ft Myers, FL 33908

Cape Coral

126 Del Pravo Blvd. North Suite 106 Cape Coral, FL 33909​

Lehigh Acres

1120 Lee Blvd, Lehigh Acres, FL 33936

HOW MUCH SLEEP DO I NEED?

sleepeducation.org

Table of Contents

The American Academy of Sleep Medicine recommends that adults should sleep 7 or more hours per night on a regular basis to promote optimal health. The amount of nightly sleep that children need steadily decreases with age.

KEY POINTS

The specific amount of sleep needed each night varies from one person to another.

Adults should sleep 7 or more hours per night, and children need even more sleep.

The ideal amount of sleep for you depends in part on genetic factors.

Getting insufficient sleep on a regular basis can have a negative effect on your health.

CDC data show that 35 percent of U.S. adults fail to sleep at least 7 hours per night.

Am I at Risk ?

The rate of insufficient sleep is similar among men and women. Adults in the southeastern U.S. have the lowest rate of healthy sleep duration. Your job also can affect your sleep duration. Short sleep duration is more common among communications equipment operators and transportation workers. Insufficient sleep is extremely common among teens. About 68 percent of high school students report sleeping 7 hours or less on school nights.

GENERAL OVERVIEW

Sleep is essential for optimal health. Healthy sleep requires adequate duration and good quality. Appropriate timing and regularity also are important aspects of healthy sleep. Sleeping 7 or more hours per night is part of a healthy lifestyle for adults.
Sleeping less than 7 hours per night on a regular basis increases your risk of health problems. Ongoing, insufficient sleep even increases your risk of death. When you don’t get enough sleep, you also are more likely to be in a drowsy driving accident.

Health problems linked to insufcient sleep include:

  • weight gain
  • obesity
  • diabetes
  • high blood pressure
  • heart disease
  • stroke
  • depression
  • biological aging
Some adults may need to sleep more than 9 hours per night on a regular basis. This includes adults who have an illness and those who are recovering from a period of sleep loss.
Children and teens need more sleep on a regular basis than adults. The American Academy of Sleep Medicine recommends that children and teens get the following amounts of sleep on a regular basis to promote optimal health:

Infants 4-12 months old

12-16 hours (including naps)

Children 1-2 years old

11-14 hours (including naps)

Children 3-5 years old

10-13 hours (including naps)

Children 6-12 years old

9-12 hours

Teens 13-18 years old

8-10 hours

TIPS

Develop a relaxing bedtime routine.

Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.

Go to bed early enough to sleep 7 or more hours per night.

Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.

Stop using the computer, cell phone and other electronic devices at least 30 minutes before bedtime.

Avoid consuming caffeine in the late afternoon and evening.

Avoid consuming alcohol before bedtime.

Next Steps
  • Make it a priority to sleep at least 7 hours or more per night on a regular basis.
  • Develop a relaxing bedtime routine to help you wind down before going to bed.
  • Talk to your doctor about any ongoing sleep problems.
  • Your doctor may schedule you for a sleep study if you have symptoms of a sleep disorder.

ACKNOWLEDGEMENT: CONTENT DEVELOPED BY THE AMERICAN ACADEMY OF SLEEP MEDICINE

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