What is the Necessary Sleep Time?
Sleep is critical at any age, according to scientific evidence. Sleep revitalizes the intellect, repairs the body, and strengthens practically every bodily system. But, in order to get these benefits, how much sleep do we truly need?
According to the National Sleep Foundation1, healthy adults require approximately 7 to 9 hours of sleep each night. Babies, young children, and teenagers require considerably more sleep in order to develop and grow. People above the age of 65 should obtain 7 to 8 hours of sleep per night as well.
The first step is to understand the general suggestions for how much sleep you require. Then, based on criteria such as your exercise 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 obtain the full night’s rest that’s suggested.
What Is the Appropriate Amount of Sleep for Each Age Group?
The recommended sleep times are divided into nine groups based on age.
Sleep Hours Recommendation by Age Group
14-17 hours for a newborn between the ages of 0 and 3 months
Infants aged 4 to 11 months need 12 to 15 hours of sleep per day.
11-14 hours for a toddler between the ages of one and two years.
Preschool for children aged 3 to 5 years old is 10 to 13 hours long.
9-11 hours for students aged 6 to 13 years.
Teen sleep requirement between the ages of 14 and 17 years is 8 to 10 hours every day.
7-9 hours for a young adult between the ages of 18 and 25.
Adults between the ages of 26 and 64 spend 7-9 hours every day on average.
7-8 hours for an older adult (65 and up)
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.
What Is Your Sleep Requirement?
These recommendations serve as a general guideline for how much sleep children and adults require while recognizing that the perfect amount of sleep varies from person to person.
As a result, the rules specify a time range for each age group. The guidelines also recognize that, for some persons 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 regular sleep habits 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 realized that getting into high gear necessitates longer sleep hours?
- Do you have any other health problems? Do you have a higher chance 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 regular 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 performing 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.
What Methods Were Used to Create the Recommendations?
An expert team of 18 professionals from various sectors of research and medicine was assembled to produce these recommended sleep periods. Hundreds of verified research studies on sleep duration and critical health outcomes such as cardiovascular disease, pain, depression, and diabetes were reviewed by the panel’s members.
After reviewing the information, the panel narrowed the ranges for the quantity of sleep required at various ages through numerous rounds of voting and discussion. This process took almost nine months to complete in all.
Other organizations, such as the American Academy of Sleep Medicine (AASM) and the Sleep Research Society (SRS), have also released sleep recommendations for adults2 and children3. In general, the findings of these organizations are very similar to those of similar organizations in Canada.
Make Sleep a Priority Today to Improve Your Sleep
It’s time to start preparing how to make your nightly objective based on the number of hours of sleep you require a reality.
Make sleep a priority in your routine to begin. This entails planning ahead for the hours you’ll need so that work or social engagements don’t take precedence to 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.
Enhancing overall sleep hygiene, including your room environment and sleep-related activities, 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 routine every day.
- Developing a soothing pre-bed routine could help you fall asleep faster.
- Investing in a solid and comfortable mattress, as well as quality pillows and linen.
- Light and sound interruptions are minimized, and your bedroom’s temperature and scent are optimized.
- Before going to bed, disconnect from electronic devices such as phones and laptops for at least a half-hour.
- Caffeine and alcohol use 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 suggestions apply to ensuring that your child or teen gets the necessary amount of sleep for their age group. Parents can use these pointers to aid their teenagers, who suffer 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, increasing your sleep hygiene can help you get more and better sleep.
If you or a family member is experiencing symptoms such as excessive sleepiness throughout the day, severe snoring, muscle spasms or numbness, breathing difficulty during sleep, severe insomnia, or some other symptom that prevents you from sleeping well, you should speak with your primary care physician or seek the advice of a sleep professional to identify 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.
You have to take into account how many hours of sleep do teens need along with other age groups. Not getting enough sleep and suffering from sleep deprivation and insufficient sleep do have an effect on our overall health. Taking care of sleep health and having good sleep habits greatly benefits our mental health. So whether you are a part of an adolescent sleep working group or a teen, you have to take care of your sleep schedule in every way.