How Much Sleep Do I Need?

Sleep is on the same level as food and water: You need it to survive. Yet many people forgo sleep in favor of late-night TikTok scrolling or Netflix binge-watching. According to the Centers for Disease Control and Prevention (CDC), one in three adultsVerified Source Centers for Disease Control and Prevention (CDC)The United States’ health protection agency that defends against dangers to health and safety.View source don’t get enough sleep. But what is enough sleep? How much sleep do you need to feel your best?

The answer changes throughout your life. Kids and younger adults need the most sleep, while older adults can get by with less. In addition to getting enough sleep, you also need to make sure you’re getting good sleep. In this guide, we’ll go over specific sleep recommendations and how to optimize your sleep so you can feel your best.

Why You Need Sleep

Sleep isn’t just a passive activity. It’s a time when your mind and body rest and recharge, and there’s a lot going on underneath the surface. The science of sleep is complex and researchers are still digging into all the benefits, but there are some things that we do know.

Energy Conservation

When you sleep, major metabolic functions like breathing and heart rate slow down. This lowers your energy output by about 35%Verified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source and helps preserve calories. While this is less important in modern times since food is readily available, it has historically been a vital part of human survival.

Rest and Repair

Perhaps the biggest benefit of sleep is to give your body some quiet time to rest and repair. Many restorative functionsVerified Source Harvard HealthBlog run by Harvard Medical School offering in-depth guides to better health and articles on medical breakthroughs.View source, including tissue repair, new muscle growth, and protein synthesis, happen primarily when you’re sleeping.

Brain Health and Neuroplasticity

Sleep helps promote optimal brain health by removing toxic productsVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source that accumulate during the day. This detoxification keeps your brain sharp, reduces mental fatigue and improves learning and memory. Getting a good night’s sleep also contributes to brain plasticity, helping you learn new tasks.

Of course, getting enough sleep helps you feel more alert the next day, and improves focus, concentration, and attention span.

Mood and Emotions

A lack of sleep can affect your mental health, making you irritable and impatient. Sleep deprivation can also increase stress levelsVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source and lower your threshold for handling stress. On the other hand, getting enough sleep can help regulate your emotionsVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source and better equip you for facing daily stressors and challenges.

Immunity

Sleep affects many aspects of your immune health. It modulates inflammationVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source and reduces your risk of getting sick. If you do get sick, quality sleep can help speed up your recovery and potentially reduce the severity of symptoms.

How Much Sleep Do I Need?

Now that you know why you need sleep, the next question is “How much sleep do I need?” The answer depends on your age.

Most adults get less than seven hours of sleep per night, but all the different age groups need more than that. This chart was adapted from the CDCVerified Source Centers for Disease Control and Prevention (CDC)The United States’ health protection agency that defends against dangers to health and safety.View source based on studies from the The National Sleep Foundation and the American Academy of Sleep Medicine.

What Happens If You Don’t Get Enough Sleep?

So, how do you know that you’re not getting the right amount of sleep? Of course, one simple way to tell is logging your bedtime and your wake time and calculating whether or not that falls into the recommended ranges. But your body also gives you physical cues that you’re sleep-deprived.

Lack of sleep can have acute (short-term) symptoms and chronic (long-term) effects that can lead to physical health consequences.

In one study published in SleepVerified Source Oxford AcademicResearch journal published by Oxford University.View source, researchers looked at the sleep habits of more than 10,000 people and found that verbal skills, reasoning, and thinking skills start to decline when you get less than seven hours of sleep. As far as cognition goes, sleeping four hours per night was equivalent to the brain aging eight years.

After a night of poor or too little sleep, you may notice:

• Excessive daytime sleepinessVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source
• Fatigue
• Trouble concentrating
• Low motivation
• Moodiness (depression and/or anxiety)
• Decreased libido

Sleep deprivation can also impair your reaction timesVerified Source Harvard HealthBlog run by Harvard Medical School offering in-depth guides to better health and articles on medical breakthroughs.View source and lead to poor decision making and/or impulsive behavior.

In addition to the short-term effects, long-term sleep deprivation also contributes to chronic health problems, like high blood pressure, cardiovascular disease, kidney disease, diabetes, stroke, and obesity. It can also affect your mood, increasing your risk of depressionVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source and exacerbating anxiety levels. Sleep deprivation can also negatively affect your immune system and make you more susceptible to illness.

Long-term sleep loss and the depression from it is also connected with dementia. In one study, researchers looked at the sleep history of 50-, 60-, and 70-year-old participants. They found that older adults who slept less six or fewer hours per night were 30% more likely to develop dementia than the participants who got at least seven hours of shut-eye.

In another study, researchers reported that study participants who slept less than five hours a night had double the risk of developing dementia.

“When you go to sleep is as important as how much you sleep,” says Dr. Nayantara Santhi. “Humans are physiologically wired to sleep at night and stay awake during the day. We are diurnal in nature. So our primary sleep episode needs to be at night. However, the timing of sleep can vary between individuals. Some of us are ‘early birds’ whilst others are ‘night owls’. And this is found to be a trait like quality. This not only affects sleep timing but also the waking part of the day when we are most alert.”

How To Get Enough Sleep

While it’s important to get the recommended hours of sleep each night, sleep duration isn’t the only thing that matters. It’s vital that you go through the deep sleep stages and REM sleep, and get good quality sleep too. Spending 7 to 8 hours tossing and turning in bed isn’t the same as snoozing soundly throughout the night and waking up feeling refreshed and ready to tackle your day.

Of course, the first step to getting more sleep is going to bed at the appropriate time. Figure out how much sleep you need by referencing the chart and then work backwards to come up with your ideal bedtime. For example, if you’re a 30-year-old adult and you have to wake up at 6 am, your ideal sleep time is 10 to 11 p.m.

Make sure you’re accounting for the time it takes to fall asleep, too. If falling asleep typically takes you 15 to 30 minutes, get in bed a little earlier and start mentally winding down. Ideally, you’d be sleeping by 10 or 11, not just lying in bed.

In addition to getting in bed at the appropriate time, there are several other sleep habits that will give you the best chance of getting a night of quality rest.

Get a Consistent Sleep Schedule

Go to bed at the same time every night and wake up at the same time every morning. Research shows thatVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source having an irregular sleep scheduleVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source can lead to poor sleep quality.

On the flip side, sticking to a normal sleep schedule, even on the weekends, can regulate your sleep-wake cycle and improve the amount of good sleep you get. You can use a sleep calculator to determine what the best bed time is by entring in the time you need to wake up in the morning.

If you’re a night owl, committing to an earlier bedtime can take some time. Rather than trying to force yourself to go to bed hours earlier than you normally do, take it one half hour at a time. If you typically go to bed at midnight, push your bedtime up to 11:30 pm for a week. Once your body gets used to it, start heading to bed at 11 pm. Keep this going until you get to your ideal bedtime.

Set Your Thermostat Low

As you’re sleeping, your body regulates your temperature throughout the night to maintain homeostasis—a process that’s officially called thermoregulation. We recommend keeping your sleeping area in the range of 60 to 67 degrees Fahrenheit. Keeping the ambient temperature within this range allows your body to properly thermoregulate and reduces the chances that you’ll wake up from being too hot or too cold.

Optimize Your Sleep Environment

Bright lights and noise can significantly hinder your sleep quality. Even a small amount of light makes it more difficult to find asleep, and can cause disruptions in your circadian rhythmVerified Source Harvard HealthBlog run by Harvard Medical School offering in-depth guides to better health and articles on medical breakthroughs.View source that can make it harder to fall back asleep if you do wake up.

Keep your bedroom dark by taking all electronics out of your bedroom and using blackout curtains on your window to prevent light from leaking into your room.

SEE ALSO: 8 Reasons to Get the TV Out of Your Bedroom

Exercise Regularly

You hear all about the cardiovascular benefits of exercise, but moving your body daily can also improve your sleep quality. In one study, researchers measured the effects of aerobic exerciseVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source on the quality of sleep in adults over the age of 55 with insomnia. After the 4-month trial period, the study participants reported improvements in sleep quality, daytime sleepiness, and depressive symptoms.

It was previously thought that exercising later in the day could negatively affect sleep quality, but newer research suggestsVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source that the time of day doesn’t really matter, as long as you finish your workout within 90 minutes beforeof going to bed.

SEE ALSO: How Exercise Can Help You Sleep Better

Shut Down Your Electronics Earlier

You may think that the TV is lulling you to sleep, but electronics like your television, phone, and laptop emit short wavelength blue light that can suppressVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source the natural production of melatonin, a hormone that regulates your sleep-wake cycle and helps you fall (and stay) asleep.

It’s not just the bluelight that’s the issue, though. A separate study showedVerified Source Oxford AcademicResearch journal published by Oxford University.View source that scrolling through social media within 30 minutes of bedtime can lead to disturbed sleep, even independent of other factors.

If you want the best chance at getting a good night’s sleep, shut your electronics down at least a half hour before bed—one to two hours is better—and grab a book instead. In addition to limiting your exposure to pre-bed blue light, reading in bed has been shown to improve sleep qualityVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source.

Get Outside More

With working from home becoming the norm, it’s easy to find yourself holed up in your home office all day. Make it a point to go outside in regular intervals throughout the day, even for a few minutes at a time. Natural sunlight helps balance your circadian rhythm, while lack of exposure can have the opposite effect, especially if you’re staring into screens all day.

Open your curtains as soon as you wake up and spend five minutes outside first thing in the morning. Set your alarm clock for regular breaks and spend those outside too.

Take a Warm Bath (Or Shower) Before Bed

Studies show that taking a hot bathVerified Source ScienceDirectOne of the largest hubs for research studies and has published over 12 million different trusted resources.View source about 90 minutes before bed can improve sleep quality and help you fall asleep faster. If you prefer morning showers, you can get a similar effect with a warm foot bathVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source.

SEE ALSO: Shower, Then Sleep? How Showering Affects Life Aspects

Skip The Long Naps

Daytime naps are tempting, especially if you haven’t been sleeping well. But resisting the urge can actually lead to better sleep quality overall.

According to a study published in the Journal of Clinical Sleep MedicineVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source, snoozing during the day can reduce the duration and quality of the sleep you get at night. Lengthy naps can also increase daytime sleepiness and fatigue and contribute to sleep inertiaVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source, the groggy, disoriented feeling you can get when you wake up from a mid-afternoon nap.

If and when you do take a nap, keep it short. While longer (even 30-minute) naps can have negative effects on sleep quality, a 10-minute nap can actually improve alertnessVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source. If you do need to get some quick shut-eye during the day, make sure you set your alarm and limit to no more than 10 minutes.

SEE ALSO: What is the Best Nap Length?

Forgo That Second (Or Third) Cup of Coffee

A single cup of coffee early in the day can improve focus and energy, but consuming caffeine later in the day messes with your sleep quality. In a study published in the Journal of Clinical Sleep MedicineVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source, researchers tested the effects of 400 milligrams of caffeine (about the amount in four cups of coffee) on sleep quality when taken at bedtime, within three hours of bedtime, and within six hours of bedtime.

They found that even six hours out, caffeine could seriously mess with sleep quality. One of the most notable effects was that it led to sleep fragmentation, or repeated interruptions in sleep throughout the night.

Swap Your Mattress and Bedding

Your mattress and bedding play a major role in your sleep qualityVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source. If you’re experiencing back pain or discomfort, or you constantly wake up sweating in the middle of the night, it’s likely time to make some changes.

Find the best mattress that’s suited to your specific sleeping style:

• Side sleepers typically do better with soft to medium-feel mattresses. Such mattresses for side sleeping provide a good balance of give and support.
• Back sleepers need a firmer mattress for proper spinal support. A mattress for back sleeping should offer a medium-firm to firm feel, though medium mattresses can be acceptable for those who enjoy softness.
• Stomach sleepers need a surface with very little give to minimize the chances of misalignment. We suggest mattresses for stomach sleeping with firm feels.

You also want to consider your pillow type as well as your sheets. If you sleep hot, you want something breathable, like cotton or linen. See our guides to the most cooling bedding:

• Best Cooling Sheets for Hot Sleepers
• Best Cooling Pillows
• Best Cooling Mattress Toppers
• Best Cooling Mattress for Hot Sleepers
• How to Keep Cool on a Memory Foam Mattress

The Takeaway

The amount of sleep you need depends on your age. How much sleep kids need is vastly different from the needs of grown adults. Ideally, you should never fall below seven hours per night no matter how old you are.

If you’re not getting enough sleep, there are many things you can do to optimize your sleep environment and give yourself the best chance of falling—and staying—asleep throughout the night. If you practice all of these sleep habits and still have trouble, it may be worth checking in with your doctor to rule out any sleep disorders.