Sleep is one of the most important aspects of our lives. Some people identify as night owls, others are early risers. But beyond individual habits and lifestyles, there is a specific number of hours of sleep we should aim for. This is backed by scientific studies that offer helpful guidelines for determining the optimal amount of sleep for every stage of life.
How many hours of sleep should you get, depending on your age?
The National Sleep Foundation guidelines suggest the following rest periods:
- Infants (0-3 months): 14-17 hours
- Infants (4-11 months): 12-15 hours
- Toddlers (1-2 years): 11-14 hours
- Pre-school children (3-5 years old): 10-13 hours
- School-aged children (6-13 years): 9-11 hours
- Adolescents (14-17 years old): 8-10 hours
- Adults (18-64 years): 7-9 hours
- Seniors (65 years and over): 7-8 hours
These recommendations are based on a wide range of scientific studies that have established a link between the number of hours of sleep and physical and mental health. However, they are only a starting point, as every individual is different.
What happens if I don’t get enough sleep?
Several studies have linked insufficient sleep with numerous health problems. An analysis published in the Journal of Clinical Sleep Medicine indicated that sleeping for less than seven hours a night increases the risk of heart disease, type 2 diabetes, obesity, and depression. Furthermore, chronic insomnia and sleep deprivation can impair cognitive function and increase the risk of accidents.
How do we know how many hours of sleep we need?
This depends on various factors, including your lifestyle, sleep quality, and stress levels. Everyone has individual needs, and the most important thing is to listen to your body. Taking the number of hours of sleep recommended by science as a goal–which is seven to nine hours for adults–allows you to work toward a consistent routine. Being proactive about good quality sleep is an excellent step toward improving your overall health and well-being.
Here are some tips to find the right number of hours of sleep for you:
- Listen to your body: To know if you’re getting enough sleep, assess how you feel in the morning and throughout the day. If you wake up refreshed and are able to concentrate during the day, you’re probably getting enough sleep. If you feel tired or have trouble concentrating at points during the day, it might be time to address your sleep hygiene.
- Monitor your sleep routine: Wearable devices and sleep tracking apps can help you better understand your sleep habits. By analyzing the duration and quality of your sleep (for example, deep and REM sleep phases), you can determine whether you are getting the rest you need.
- Create a consistent routine: It’s important to stick to your sleep schedule. Experts recommend going to bed and waking up at the same time every day–even on weekends–to reinforce the body’s natural sleep-wake cycle.
- Adapt your sleep to your physical and psychological needs: People who engage in intense physical activity or who face periods of high stress may need more sleep to properly recover. Conversely, people leading a more sedentary lifestyle will likely need fewer hours of rest.
- Pay attention to signs of sleep deprivation: If you notice signs of chronic fatigue, such as irritability, difficulty concentrating, or a decline in your daily performance, it is probably time to take action to prolong your sleep.
How to improve sleep quality and sleep better
Here are some tips to improve sleep quality: