How Much Sleep Do You Need?
Adults need 7-9 hours of sleep per night for optimal health. Teenagers need 8-10 hours, school-age children 9-12 hours, and toddlers even more. Individual needs vary within these ranges. Consistently getting less than 7 hours is associated with health risks including obesity, heart disease, impaired immunity, and cognitive decline.
Key Takeaways
- Sleep needs change throughout life.
- True 'short sleepers' who thrive on 6 hours or less are genetically rare (about 1-3% of population).
- Napping can help if nighttime sleep is inadequate, but should not fully replace proper night sleep.
Explanation
Sleep needs change throughout life. Newborns sleep 14-17 hours across the day. Children and teens need more sleep than adults due to brain and body development. Adults typically need 7-9 hours, though some people function well on 7 hours while others need 9. Older adults may need slightly less (7-8 hours) but often have more difficulty staying asleep.
Signs of insufficient sleep include needing an alarm to wake up, hitting snooze repeatedly, feeling groggy throughout the day, needing caffeine to function, sleeping much longer on weekends ('sleep debt'), and irritability. Many people chronically underestimate their sleep needs because they have adapted to functioning suboptimally.
Sleep quality matters as much as quantity. Interrupted sleep, sleep apnea, or insufficient deep sleep leaves you tired even after 8 hours in bed. A consistent sleep schedule, dark room, cool temperature, and avoiding screens before bed improve sleep quality.
Things to Know
- True 'short sleepers' who thrive on 6 hours or less are genetically rare (about 1-3% of population).
- Napping can help if nighttime sleep is inadequate, but should not fully replace proper night sleep.
- Sleep needs increase temporarily during illness, stress, and intense physical activity.