How Much Sleep Do You Actually Need? Understanding Optimal Sleep Duration

Key Takeaways

• An adequate amount of high-quality sleep is necessary for optimal health.
• The amount of sleep you need depends on age, physical activity, and stress.
• Adults who get less than 7 hours of sleep per night have an increased risk of many chronic diseases.

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Getting enough sleep is not only important for mood and energy levels, but it’s also essential for physical health, as it impacts everything from hormones to metabolism and even immune system function. Poor sleep has been linked to several serious health conditions, like cardiovascular disease and Alzheimer’s. Although lack of sleep is associated with negative health outcomes, many people still do not get the amount of sleep they need. 

In the US, more than 35% of adults report that they regularly do not get enough sleep.¹ Whether this is due to sleep disorders or just engaging in bad sleep habits, we’re seeing more cases of people getting less sleep, and witnessing the consequences this has on our health and wellbeing. So how many hours of sleep do you actually need? In this article, we’re sharing the recommended amount of sleep you should be getting, plus our top tips for better sleep. 

Understanding Sleep Requirements by Age 

Sleep requirements change throughout our lifespan. According to the National Sleep Foundation, newborns need approximately 14 to 17 hours of sleep, while older adults require only 7-8 hours.² See below for a detailed breakdown of required sleep per day:

• 0-3 months: 14-17 hours
• 4-11 months: 12-15 hours
• 1-2 years: 11-14 hours
• 3-5 years 10-13 hours
• 6-13 years 9-11 hours
• 14-17 years: 8-10 hours
• 18-64 years: 7-9 hours
• 65+ years: 7-8 hours

While sleep duration is often the most talked about measure of sleep, the quality of your sleep is equally important. Sleep quality can be assessed by evaluating the time it takes you to fall asleep (also known as sleep latency), and the number of awakenings you have each night.³ Research shows that the average time it takes to fall asleep is approximately 12 minutes.⁴ Falling asleep very quickly or taking much longer to fall asleep may indicate that the quality of your sleep is suboptimal. Furthermore, more nighttime awakenings are associated with lower-quality sleep. 

Factors Influencing Sleep 

Sleep is essential to life, but how much we need can change based on age, lifestyle, physical activity, stress, and more. Below are the primary factors that play a role in your sleep needs:

Age

Babies and preschoolers need significantly more sleep than older adults. One of the primary functions of sleep is to help neurons (or brain cells) mature and support learning and memory, so it makes sense that children in the developmental stages require more sleep than adults.⁵ 

Exercise

Physical activity can help you fall asleep more quickly and improve the quality of your sleep.⁶ This is likely because the muscle repair necessary after a big workout occurs during deep sleep.

Stress

Excess stress can negatively impact sleep and even lead to insomnia.⁷ Focusing on stress management techniques like deep breathing, yoga, and meditation can help keep anxiety in check and help you get a good night’s sleep.

Heath Conditions

Conditions like narcolepsy, multiple sclerosis, thyroid disorders, and depression can directly impact how much sleep you need. 

Medications

Certain medications can increase drowsiness, while others may make falling asleep harder and disrupt sleep cycles. Before taking new prescriptions, talk to your healthcare provider about potential side effects.

Consequences of Insufficient Sleep

The American Academy of Sleep Medicine cautions that adults who sleep less than 7 hours per night are at a higher risk of health issues, including:

• Weight gain
• Obesity
• Diabetes
• Hypertension
• Heart disease
• Stroke

Sleeping less than 7 hours each night may also cause cognitive impairments like poor performance, increased errors, and a greater risk of accidents.⁸

Tips for Achieving Optimal Sleep 

An adequate amount of high-quality sleep is vital for your overall health. Improve your sleep hygiene by practicing these simple sleep habits:

The Darker The Better

Keeping your bedroom dark in the evening helps regulate your circadian rhythm and supports your body’s natural sleep-wake cycles. If you don’t have blackout curtains, try using a sleep mask.

Keep It Cool

It’s common to wake up at night because you’re feeling hot, negatively affecting sleep quality. Experts recommend setting the thermostat between 65°F and 70°F for optimal sleep. Keeping your sleep environment cool has been shown to increase overall sleep time.⁹

Get On A Schedule

Your sleep schedule is just as important as your daytime schedule. Create a healthy sleep pattern by going to bed and waking up at the same time each day. Establishing a nightly pre-sleep routine (washing your face, brushing your teeth, reading a book, etc.) can also lead to better sleep.

The Bottom Line

Sleep plays an important role in overall health. Critical biological processes like muscle repair and memory consolidation occur when you’re asleep. The amount of sleep you need depends largely on your age group. Adults ages 18-64 need 7 to 9 hours of sleep. Adults who sleep less than 7 hours per night are at an increased risk of developing metabolic disorders, cardiovascular disease, and stroke. 

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