How Much Sleep Do I Need?
Sleep is essential at any age. It restores your body and powers your mind and is crucial for your proper functioning.
The amount of sleep you’re getting depends a lot on the quality of your mattress, which is why you need to ensure you have a comfortable and supportive mattress of the highest quality such as the Haven Boutique mattress.
The amount of sleep that you are getting affects both your physical and mental health and how you feel during the day. It impacts your productivity, ability to stay focused, your emotional balance, hearth health, creativity, immune function, vitality, weight, etc.
But how much sleep do you really need? What happens to your body when you don’t get enough sleep? How to improve the quality of your sleep? Read our article and find out. Last updated
How Much Sleep Do You Need?
There is a huge difference between the amount of sleep you need to function normally and the amount of sleep you can get by on.
The average adult usually sleeps less than seven hours per night. In today’s society this may seem enough for most people, but it can cause chronic sleep deprivation.
Although you may operate on just six or seven hours of sleep, this doesn’t mean that you wouldn’t feel much better and be more productive if you spent an extra hour or two sleeping.
How much sleep you need depends on several factors and this can vary from person to person.
Most healthy adults usually need seven to nine hours of sleep every night to function normally and perform their daily activities without any trouble. Children and teens need more hours of sleep, while older people again need at least 7 hours of sleep per night.
As the elderly usually have trouble remaining asleep this long, they can take several naps during the day to help fill in the gap.
How much sleep we need also changes as we age:
|Age Range||Recommended Hours of Sleep|
|Newborn||0-3 months old||14-17 hours
|Infant||4-11 months old||12-15 hours
|Toddler||1-2 years old||11-14 hours
|Preschool||3-5 years old||10-13 hours
|School-age||6-13 years old||9-11 hours
|Teen||14-17 years old||8-10 hours
|Young Adult||18-25 years old||7-9 hours
|Adult||26-64 years old||7-9 hours
|Older Adult||65 or more years old||7-8 hours
The best way to determine how much sleep you need is to consider your overall health, how you feel during the day and how you perform your daily activities, your sleep patterns, etc.
Things that can help you figure out whether you’re getting enough sleep include:
- Think how productive, happy and healthy you are on 7 hours of sleep and whether you feel that you need more sleep.
- Do you lead an active lifestyle that requires a lot of energy? If you have a hard job or frequently play sports, you may need more sleep.
- Think about your health issues if there are any and whether you are at higher risk for some disease.
- Do your job and other daily activities require special alertness to do them safely? If you drive every day or operate heavy machinery and if you feel sleepy while performing these activities, you need more sleep every night.
- Think about sleep problems and do you have any, whether you depend on caffeine to get you through the day, etc.
Signs You’re Not Getting Enough Sleep
Sleep deprivation can affect your mind and body in many ways. It can impact your physical and mental health and the quality of your life in general.
Sometimes you may be getting too little sleep because of insomnia, chronic pain, obstructive sleep apnea and other conditions and sleep disorders.
The signs that that you are not getting enough sleep include drowsiness during the day, irritation and frequent mood changes, inability to stay focused, decreased productivity, increased appetite, skin changes (dark circles under exes, dull complexion, droopy corners of the mouth…), etc.
How to Improve Your Sleep
There are various things you can do to improve your sleep. Some of them include:
- Sticking to the same sleep schedule every day – Go to bed at the same time every night and wake up at the same time every morning, even on weekends.
- Exercising during the day and increasing your exposure to sunlight – Exercise every day and try to expose yourself to the natural sunlight or bright lights during the day. This will help you maintain your body’s circadian rhythms. However, you should avoid exercising close to bedtime as this can keep you awake at night.
- Avoiding long naps before bedtime – You can take several naps during the day, but they shouldn’t last longer than 20 minutes. You should also avoid napping close to bedtime as this can make falling asleep difficult or cause you to wake up later during the night.
- Practicing a relaxing bedtime routine – You can practice some relaxing bedtime routines such as taking a warm bath or listening to soothing music. This will help you relax and prepare you for sleep.
- Avoiding alcohol, coffee and other caffeinated drinks before bedtime – You should also limit alcohol and caffeine in the evening. These substances can disrupt your sleep or make it difficult to fall asleep.
- Avoiding heavy meals close to bedtime – Besides alcohol and caffeinated drinks, you should also avoid eating too much before going to bed, especially heavy meals and greasy, spicy and sugary foods as they can cause various stomach problems during the night and interfere with your sleep.
- Minimizing potential disruptions from light and sound – You should also try to eliminate the source of loud noise and bright lights close to bedtime or at least minimize them so they don’t wake you up during the night.
- Switching off electronic devices 30 minutes before bedtime – Avoid using electronic devices close to bedtime and switch them off at least 30 minutes before going to bed, especially those that emit blue light.
- Creating a comfortable sleeping environment – This includes adjusting the temperature in your room, having a comfortable mattress, pillows and other bedding items that can stimulate falling asleep faster and allow you to stay comfortably asleep all night long. Having a comfortable mattress is perhaps the most important thing as it can also prevent you from developing certain sleep disorders that can possibly result from the lack of sleep such as excessive daytime sleepiness or narcolepsy.
Read our article: Narcolepsy Symptoms, What Is Narcolepsy, Narcolepsy Test and learn more about this type of a sleep disorder.
Getting enough sleep is essential to good health. Many experts consider that most healthy adults need 7 – 9 hours of sleep to function normally during the day. However, this does not necessarily have to be true.
Our sleep needs may change with age and they depend on various factors.
To figure out how much sleep you need, you should pay attention to several things we mentioned in this article. We also mentioned a few simple tips that can help you improve the quality of your sleep and we hope they will be helpful to you.
If you experience trouble falling asleep or staying asleep during the night, you should talk to your doctor. They can help you determine if there is any underlying cause and come up with the best solution for your problem.