How Much Sleep Do We Need?

How Much Sleep Do We Need?

When it comes to determining the amount of sleep necessary, there exists a significant disparity between what is required for basic functioning and what is needed for optimal performance.

On average, adults tend to sleep less than seven hours per night. In our fast-paced society, this may seem satisfactory; however, it could actually be less than what our bodies truly require.

Just because you can function reasonably well on six or seven hours of sleep doesn’t necessarily mean that you wouldn’t feel even better and accomplish more if you allowed yourself an additional hour or two in bed. Moreover, the consequences of inadequate sleep extend beyond just reduced productivity. They can significantly impact your overall health as well. In fact, prolonged periods of insufficient sleep have been associated with an increased risk of depression and anxiety.

• There is a higher chance of developing heart disease and cancer.
• Memory may be affected.
• The immune system may become weaker.
• There is a possibility of gaining weight.
• The likelihood of accidents increases.
• The risk of developing Type 2 diabetes goes up.

While the amount of sleep needed can vary slightly from person to person, most healthy adults require around seven to nine hours of sleep each night to perform at their best. Children and teenagers need even more sleep. Contrary to the belief that our sleep needs decrease as we age, most older individuals still require at least seven hours. Since older adults often struggle to achieve this duration of sleep during the night, taking daytime naps can help make up for the deficit.

So, how much sleep should you and your loved ones be getting? Here’s what the National Sleep Foundation recommends:

• Newborn to 3 months old: 14-17 hours recommended; 11-19 hours may be appropriate.
• 4 to 11 months old: 12-15 hours recommended; 10-18 hours may be appropriate.
• 1 to 2 years old: 11-14 hours recommended; 9-16 hours may be appropriate.
• 3 to 5 years old: 10-13 hours recommended; 8-14 hours may be appropriate.
• 6 to 13 years old: 9-11 hours recommended; 7-12 hours may be appropriate.
• 14 to 17 years old: 8-10 hours recommended; 7-11 hours may be appropriate.
• Young adults (18 to 25 years old): 7-9 hours recommended; 6-11 hours may be appropriate.
• Adults (26 to 64 years old): 7-9 hours recommended; 6-10 hours may be appropriate.
• Older adults (65+): 7-8 hours recommended; 5-9 hours may be appropriate.

The information above shows the recommended range of hours for various age groups. It’s important to remember that these guidelines are not absolute, as some individuals may require sleep outside of these ranges to feel rested.

For babies and children, it is crucial to understand that they typically need more sleep due to their intense periods of learning, development and acquiring new skills. Adequate and uninterrupted sleep plays a vital role in establishing these newly acquired skills.

Likewise, during our teenage years when puberty begins, our body clock undergoes slight changes. This period is characterized by rapid growth, learning and development. Consequently, teenagers require additional hours of sleep to effectively cope with the demands placed on their growing bodies and minds.

Even as adults, our sleep needs are not straightforward. As we age, there is a general trend of sleeping less as the amount of sleep needed decreases gradually.

However, it’s important to note that this decrease in sleep duration among older adults is not necessarily due to a reduced need for sleep but rather challenges in obtaining sufficient rest. Older adults often face shorter periods of sleep due to underlying medical conditions or the use of medications that may affect their sleeping patterns.

The variation in required hours of sleep across different age groups exemplifies how individual sleep needs differ from person to person. But your sleep patterns and issues are unique to you. Just like your individuality, sleep problems also vary from person to person.

The important thing to consider is how you personally feel after getting different amounts of sleep.

Here are a few questions to think about when assessing your sleep needs;

• Do I feel refreshed after sleeping for 7 hours or do I require at least 8 or 9?
• Do I experience any daytime fatigue?
• Do I rely on caffeine to stay alert throughout the day?
• Has my sleeping partner noticed me tossing and turning or experiencing any sleep difficulties during the night?

Sleep calculator

Bedtimes are based on:
– your wake-up time
– completing five or six 90-minute sleep cycles
– allowing 15 minutes to fall asleep

Why am I still tired after sleeping for 8 hours?

There could be several reasons why you might feel tired upon waking up, even after getting a full 8 hours of sleep. To begin investigating these reasons, it’s worth considering your sleep habits and practices related to sleep hygiene.
When it comes to sleep, the quality of your rest is just as important as the duration. Factors that could potentially affect the quality of your sleep include;

• your sleep environment (Is it noisy? Too hot or cold? Too bright?)
• who you share your bed with (A partner who snores or fidgets? A restless pet?)
• sleep disorders like insomnia or sleep apnoea
• chronic pain
• an underlying medical or mental health condition

The bottom line

If you aim to achieve a duration of 7 to 9 hours of sleep each night, you can utilise a sleep calculator (like the one mentioned earlier) to determine the optimal bedtime based on when you want to wake up.

It is definitely beneficial to wake up at the completion of a sleep cycle is ideal as it gives you the best chance of feeling fully refreshed.

Giving importance to obtaining a good night’s rest is essential for maintaining overall well-being. If you encounter difficulties in falling asleep or staying asleep, it may be beneficial to seek advice from a medical professional who can assist in identifying any underlying causes and offer appropriate guidance and treatment options.