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But how many hours sleep do adults need?
Adults 26 – 64 years old require 7-9 hours of sleep. An important step to getting enough sleep is knowing how much you actually need. The hours of sleep that are needed vary from person to person and depend on physiology, diet, and amount of physical exertion that is carried out during the day.Sleep Recommendations by Age
While this number can vary from person to person, it is largely agreed upon that the amount of sleep you need is determined by age. For infants and children under two, at least half of the day should be spent sleeping or napping. Older children and teenagers also need a significant amount of sleep each day. For adults, however, sleep can often fail to be a priority. Between work, social engagements, and endless to-do lists, getting enough sleep can quickly fall off your list of priorities. The guidelines listed below are suggestions agreed upon by scientists and medical professionals. According to the Mayo Clinic – a nonprofit academic medical center – this is how much sleep you should be getting each day.| Age Range | Amount of Sleep Needed | |
| Newborn | 0-3 months old | 12-16 hours per day including naps |
| Baby | 4-11 months old | 12-16 hours per day including naps |
| Toddler | 1-2 years old | 11-14 hours per day including naps |
| Preschooler | 3-5 years old | 10-13 hours per day including naps |
| Child | 6-12 years old | 9-12 hours per day |
| Teenager | 13-17 years old | 8-10 hours per day |
| Young Adult | 18-25 years old | 7-9 hours per day |
| Adult | 26-64 years old | 7-9 hours per day |
| Older Adult | 65+ years old | 7-9 hours per day |
- A large amount of physical activity during the day from participation in sports, strenuous exercise, or a physically demanding job.
- Your body may require extra energy to cope with health issues such as physical disabilities or chronic illnesses.
- If you are pregnant, you may need more sleep than usual.
- Consistent feelings of fatigue and a desire to nap throughout the day.
- If you have had recent sleep deprivation, the amount of sleep you need to recover will increase.
Why Should you Improve your Sleep?
Chances are you are not getting enough rest. According to the CDC, 1 in 3 American adults regularly go without adequate sleep. The CDC reports that continuous failure to meet the recommended hours of sleep for your age range can lead to numerous health problems, which include but are not limited to:- Obesity
- Diabetes
- Increased blood pressure
- Heart disease
- Stroke
- Mental illness
- Trouble with concentration
- Weakened immunity
- lowered libido
You must prioritize regularly scheduled sleep if you want to perform your best. Allow for 7-9 hours of sleep per night in your schedule.
How to improve your sleep
Luckily there are many easy changes you can make to your life and sleep routine that will help you get more hours of rest and improve your sleep quality overall. Below are 10 tips to get you started. Reduce the amount of blue light you are exposed to before bed- Instead of scrolling on your phone or watching a show before bed, it is best to avoid the blue light emitted by screens for a few hours before sleep. Turn off your phone and laptop and try reading or engage in another low-energy hobby instead.
1. Cut Caffeine consumption at least 6 hours before bed.
- Drinking caffeinated beverages before bed is proven to have a significant disruptive impact on your quality of sleep. For sleep unimpacted by caffeine’s energy, you should wait at least 6 hours to sleep after drinking coffee or other energy drinks.
2. Maintain a consistent sleep schedule – going to bed and waking up at the same time every day
- By going to bed around the same time every night, you are working with your body’s circadian rhythm rather than against it. Find a sleep schedule that works best for you and stick to it, even on weekends or days off. Adhering to your body’s rhythm will make it easier to fall asleep every night.
3. Invest in a comfortable and supportive mattress
- Getting the proper support for your sleeping position is essential to a good night’s sleep. A high-quality and healthy mattress, suitable pillows, and comfortable bedding will help you fall asleep faster and ensure your body is not strained during the night. Check out our recommendations for the best natural mattresses for all sleep styles and concerns.
4. Find the right bedroom temperature.
- Sleeping in a room that is too hot or cold can be almost impossible. According to WebMD, the temperature most conducive to restful sleep is between 15.5 degrees and 18 degrees Celsius. While the exact range will differ between individuals, a hot room should be avoided.
5. Practice relaxation techniques at bedtime
- If anxiety prevents you from getting the sleep you need, it may be helpful for you to practice relaxation techniques before you go to sleep. Try gentle yoga to let your muscles relax, try meditation, and dim the lights in your room. If techniques such as these are still not helping tackle your worries, it may be a good idea to speak with your doctor.
6. Eat a few hours before bed.
- Going to bed hungry is a surefire way to keep you awake, but eating too close to bed can also have a negative impact on the quality of your sleep. It is recommended to stop eating around 3 hours before bed as consuming food too close to sleep can misalign your circadian rhythm and make it hard for your body to settle down for the night.
7. Get physically active during the day.
- While you shouldn’t exercise right before bed, exercising throughout the day, up to a few hours before sleep, will help you burn off extra energy and get you tired by the end of the day.
8. Don’t Drink alcohol before bed.
- Alcohol suppresses your Rapid Eye Movement (REM) cycles during sleep. REM is the deepest sleep stage – the part of your sleep cycle where your brain waves slow down, and dreams occur. Interfering with your REM cycle will leave you feeling poorly rested the next day.
9. Avoid napping during the day.
- For adults taking a nap during the day can do more harm than good. Napping for more than 30 minutes can interfere with your circadian rhythm and leave you feeling wide awake throughout the night. If you feel the need to nap throughout the day, that could be a sign that you need to get more sleep overall. Adjust your schedule to get the recommended sleep for your age group.
