According to the National Institutes of Health (NHLBI) [1], most healthy adults need between 7 and 9 hours of sleep per night. This range allows for individual variations and ensures sufficient sleep to support physical and mental health.
Here's a breakdown of sleep recommendations for different age groups:
- Newborns (0-3 months): 14 to 17 hours (including naps)
- Infants (4-11 months): 12 to 16 hours (including naps)
- Toddlers (1-2 years): 11 to 14 hours (including naps)
- Preschool children (3-5 years): 10 to 13 hours (including naps)
- School-age children (6-12 years): 9 to 12 hours
- Teenagers (13-18 years): 8 to 10 hours
- Adults (18-64 years): 7 to 9 hours
- Older adults (65 years and older): 7 to 8 hours
While 7-9 hours is the recommended range for adults, some factors can influence your individual sleep needs:
- Age: Sleep needs tend to decrease slightly with age. Older adults may function well on slightly less sleep than younger adults.
- Health: Certain medical conditions can disrupt sleep patterns or increase sleep requirements.
- Lifestyle: People with very active lifestyles or those recovering from illness or surgery might need more sleep.
- Genetics: Some people are genetically predisposed to needing more or less sleep than average.
Here are some signs you might not be getting enough sleep:
- Feeling tired during the day
- Difficulty concentrating
- Irritability
- Mood swings
- Difficulty falling asleep or staying asleep
- Waking up feeling unrested
If you're concerned about your sleep habits, consult a healthcare professional. They can help you identify any underlying sleep disorders and recommend strategies for getting a better night's sleep.
Remember, quality sleep is just as important as quantity. Here are some tips to promote better sleep hygiene:
- Stick to a consistent sleep schedule, even on weekends.
- Create a relaxing bedtime routine.
- Make sure your bedroom is dark, quiet, and cool.
- Avoid caffeine and alcohol before bed.
- Get regular exercise, but not too close to bedtime.
- Limit screen time before bed.
- See a doctor if you have trouble sleeping despite practicing good sleep hygiene.