How much sleep do you need?And what effects if you fall short of the requirements?
Experts believe that sleep is just as crucial to a person’s health as food and water. Getting the right amount of sleep can help prevent disease, boost immunity, and improve mental health condition.
Still, many of us are not getting enough sleep. The Centers for Disease Control and Prevention (CDC) estimate that around one-third of adults consistently do not get the sleep that is required.
Building a healthy sleep pattern can
require tweaking the schedule or lifestyle. When this can be challenging at first, the benefits of proper sleep are worth the effort.
How much sleep do you need?
Though there are general guidelines, some people need more sleep than others, because of their lifestyle, any health conditions, and their genetic makeup.
The National Sleep Foundation (NSF) recommend that people of different ages should get the following amounts of sleep every 24 hours:
Though there are general guidelines, some people need more sleep than others, because of their lifestyle, any health conditions, and their genetic makeup.
The National Sleep Foundation (NSF) recommend that people of different ages should get the following amounts of sleep every 24 hours:
- newborns (0–3 months): 14–17 hours
- infants (4–11 months): 12–1
- toddlers (1–2 years): 11–14 hours
- preschoolers (3–5 years): 10–13 hours
- school-age children (6–13 l
- teenagers (14–17 years): 8–10 hours
- younger adults (18–25 years): 7–9 hours
- adults (26–64 years): 7–9 hours
- older adults (65 years and above): 7–8 hours
- newborns (0–3 months): 14–17 hours
- infants (4–11 months): 12–1
- toddlers (1–2 years): 11–14 hours
- preschoolers (3–5 years): 10–13 hours
- school-age children (6–13 l
- teenagers (14–17 years): 8–10 hours
- younger adults (18–25 years): 7–9 hours
- adults (26–64 years): 7–9 hours
- older adults (65 years and above): 7–8 hours
The following chart can help a person determine when they need to be going to bed to have 8 hours of sleep a night.
The NSF report that, on average, people spend 10–20 minutes before falling asleep. The calculations below assume that a person needs 15 minutes, but if somebody tends to take longer, they should adjust their bedtime accordingly.
Wake-up time Bedtime (to get 8 hours of sleep): 4:00 a.m. 7:45 p.m. 4:30 a.m. 8:15 p.m. 5:00 a.m. 8:45 p.m. 5:30 a.m. 9:15 p.m. 6:00 a.m. 9:45 p.m. 6:30 a.m. 10:15 p.m. 7:00 a.m. 10:45 p.m. 7:30 a.m. 11:15 p.m. 8:00 a.m. 11:45 p.m. 8:30 a.m. 12:15 a.m.
The following chart can help a person determine when they need to be going to bed to have 8 hours of sleep a night.
The NSF report that, on average, people spend 10–20 minutes before falling asleep. The calculations below assume that a person needs 15 minutes, but if somebody tends to take longer, they should adjust their bedtime accordingly.
| Wake-up time | Bedtime (to get 8 hours of sleep): |
| 4:00 a.m. | 7:45 p.m. |
| 4:30 a.m. | 8:15 p.m. |
| 5:00 a.m. | 8:45 p.m. |
| 5:30 a.m. | 9:15 p.m. |
| 6:00 a.m. | 9:45 p.m. |
| 6:30 a.m. | 10:15 p.m. |
| 7:00 a.m. | 10:45 p.m. |
| 7:30 a.m. | 11:15 p.m. |
| 8:00 a.m. | 11:45 p.m. |
| 8:30 a.m. | 12:15 a.m. |
Sleep and health conditions
Getting enough sleep can allow prevent some health conditions.
The National Heart, Lung, and Blood Institute say that sleep deprivation may increase the risk of heart disease, diabetes, kidney disease, and depression. Lack of sleep can also increase a person’s risk of injury.
Meanwhile, having too much sleep may not be healthful either. One study found that, while having too little sleep increased the risk of developing type 2 diabetes, having more than 8 hours a night increased this risk even more.
Getting quality sleep sometimes requires only simple adjustment in a routine. Other times, a person might need to put sleep ahead of other activities.
Here are some ways to increase the quality and quantity of sleep:
Be consistent: Going to bed and waking up at the same times daily helps the body develop a rhythm, which can make it easier to fall asleep and wake up feeling rested.
- Have exercise every day: Exercise can improve sleep quality and help people who have chronic insomnia.
- Avoid caffeine and necotine:Avoid these stimulants later in the day, since both can take several hours or longer to leave the bloodstream, potentially interfering your sleep.
- Drown out sound and light: Using earplugs, a white noise machine, and room-darkening curtains or window treatments may help.Different white noise machines are available for purchase online.
- Switch off TVs, smartphones, and tablets at least 2 hours before bed: The blue light that these devices emit can suppress melatonin, a hormone important for asleep.
- Try relaxing alternatives: Rather than looking at screens, try taking a warm bath, reading a book, or meditating.
Getting quality sleep sometimes requires only simple adjustment in a routine. Other times, a person might need to put sleep ahead of other activities.
Here are some ways to increase the quality and quantity of sleep:Be consistent: Going to bed and waking up at the same times daily helps the body develop a rhythm, which can make it easier to fall asleep and wake up feeling rested.
- Have exercise every day: Exercise can improve sleep quality and help people who have chronic insomnia.
- Avoid caffeine and necotine:Avoid these stimulants later in the day, since both can take several hours or longer to leave the bloodstream, potentially interfering your sleep.
- Drown out sound and light: Using earplugs, a white noise machine, and room-darkening curtains or window treatments may help.Different white noise machines are available for purchase online.
- Switch off TVs, smartphones, and tablets at least 2 hours before bed: The blue light that these devices emit can suppress melatonin, a hormone important for asleep.
- Try relaxing alternatives: Rather than looking at screens, try taking a warm bath, reading a book, or meditating.
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