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How Much Sleep Do You Need Every Day?

2018-11-18 Sleep 1614

Everyone needs to sleep at night to prepare for the day ahead and overall health and wellbeing. This is true for all ages, ranging from newborns to adults - aged 65 and up. We’ve often been told that we should get eight hours of sleep per night. However, how much sleep you need every night?

Sleep time varies in different age groups. The new study, from the expert panels of National Sleep Foundation (a nonprofit organization devotes to promote healthy sleep and safety) in the United States, recommends that the quantity of sleep a person needs every day in the chart below. Use this guide to see how much sleep you need.


The quantity of Sleep of Different Age Groups

Different Age Groups

Current (Per 24-Hour Day)

Previous (Hours Per Day)

Newborns (0 - 3 months)



Infants (4 - 11 months)



Toddlers (1 - 2 years)



Preschoolers (3 - 5)



Children (6 - 13)



Teenagers (14 - 17)



Younger Adults (18 - 25)



Adults (26 - 64)



Seniors (65+)



Chart Source: National Sleep Foundation

According to the table above, you may have a general idea that the quantity of sleep one needs varies significantly across a lifetime and among individuals. The required amount of sleep for adults ranges between seven to nine hours per night. Actually, many facts and studies have proven that seven hours of sleep appears to be optimal for most ordinary people. This sleep duration is better for your health and may help you live longer.

However, there is no “one-size-fits-all” rule. The amount of sleep you really need will be influenced by many factors, like your genes, age, health, exercise, physical workload and even mental workload. If your body is fighting illness or in poor health, suffering from mental stress, you may require more sleep than others. However, both too much and too little sleep are unhealthy behaviors which will result in a series of bad consequences. How do you know if you are getting enough sleep or sleep deprived? Read on to find more.

How Much Sleep Do You Need Every Day

Signs of Sleeping Enough

If you are getting enough sleep, you will feel refreshed after waking up in the morning. Here are some signs which tell you are sleeping in a good condition.

  • You are able to fall asleep 10 - 20 minutes after you lie down, and the duration of falling asleep is less than 10 minutes (insomnia occurs when the duration of falling asleep is longer than 30 minutes).
  • Not waking up in the middle the night or occasionally waking up (e.g. urinating), you can go back to sleep quickly in 5 minutes until the next morning.
  • Sleep without dreams at night, and forget your dreams immediately after waking up.
  • You have no fatigue, feel relaxed and energetic after waking up the next day and have high work efficiency during the day.
  • There are no or few nightmares or abnormal behaviors during sleep.


Signs of Sleep Deprivation

The recommended amount of sleep for adults ranges from 7 to 9 hours. If you sleep less than 6 hours a night, and you often feel drowsy during the next day or tend to sleep in the afternoons, that is your body telling you-you haven’t had enough sleep at night. On top of that, other signs will show you are severely lacking sleep, for example:

  • Falling asleep within five minutes after lying down
  • Forgetting keys when going out
  • Always losing things and getting hungry
  • Having difficulty concentrating and thinking

If you have these symptoms, it means that you should extend your sleep time because sleep deprivation in the long run will ruin your health. Well, maybe you don’t believe, the following parts will explain everything clearly.


Effects of Sleep Deprivation

Short-term sleep deprivation like one or two nights may make no difference to your body. But long-term sleep deprivation is linked to serious health issues, including trigger fatigue, damage your brain and appearance, destroy your mood and lead to weight gain or obesity.

Trigger fatigue: It is well known that sleep time is the best time to recharge the body. Conversely, a long-term lack of sleep will inevitably bring about physical overdraft and trigger physical fatigue.

Damage brain: Insufficient sleep often shows irritability, mental depression, memory loss and other phenomena. More seriously, not getting enough sleep in the long run may result in hallucinations as brain consumes more oxygen under the condition of insufficient sleep, which is not conducive to the energy storage of brain cells.

Cause disease: Adults who are often short of sleep will reduce immunity and bring about various diseases. And lack of sleep for a long time will cause the rise of cholesterol in blood which will increase the risk of heart diseases and affect the normal division of cells, even induce the mutation of cells, finally giving rise to cancer.

Tired appearance: Sleep deprivation affects the blood microcirculation under the skin which will accelerate skin aging, making the skin dark and pale and finally increase the occurrence of melanin deposition and cause a wrinkled face.


Figure Out Your Proper Amount of Sleep

When you are lacking sleep, you will be less capable of making good decisions and be less attentive, and even have an increased risk of chronic diseases like heart disease, obesity and diabetes. When life is getting busy, sleep is often the first thing to be neglected. Whereas, when you are getting enough quality sleep will be good for your immune system and metabolic function, process the day’s memories and maintain a normal body weight.

To get the proper amount and quality of sleep, you should create a comfortable sleeping environment such as choosing a cool gel memory foam mattress and pillow as well as establish good habits such as following a regular sleep schedule even on holidays.

Read more: How To Get Quality Sleep At Night?

How Much Sleep Do You Need Every Day

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