If you’ve ever missed a night of sleep, you will know how essential a proper night’s rest is for your mind and body to function at their best. Adequate sleep is one of the key components to good health, alongside a well-balanced diet and regular exercise. How many hours sleep do adults need in this fast-paced world, that is increasingly filled with distractions from electronic devices?

The average American adult gets 6.8 hours of sleep per night, which according to sleep scientists, is not enough.

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

While babies and children require large amounts of sleep per day, the average adult needs between seven and nine hours of sleep every night. Doctors recommend you try to aim for more than seven hours as it will make you feel more rested and give you more energy overall.

That being said, there are some exceptions to these guidelines. You should consider the level of activity in your daily routine and any health issues you may have in order to find an amount of sleep that works for you.

Factors that may impact the amount of sleep you need

  • 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

In addition to these health risks, sleep deprivation can also increase your levels of anxiety and depression, make you more prone to accidents, impair your sense of balance, make you more forgetful, cause weight gain, harm your skin, and impair your ability to learn and think critically.

There is no question that sleep is essential to your quality of life, but for many people who find themselves tossing and turning into the night, the question of how to get better sleep can seem impossible to answer.

How many hours sleep do adults need? 7 - 9 hours per 24 hours is the amount recommended by sleep scientists.

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.

With the many health effects sleep deprivation can have on your mind and body, there is no question that getting the right amount of sleep is essential to maintaining a healthy and happy life. Making it a priority is the key to getting a good night’s rest. Try to plan your work and social life around your sleep schedule rather than letting these activities eat into the hours of sleep your body badly needs.

Sleep acts as the foundation for your whole day. By changing some small habits and tweaking your environment to cater to better sleep, you are setting yourself up for a positive day and better health overall.

Check out more sleep recommendations in the sleep therapy section on NaturalMattressFinder.com.