The amount of sleep one needs is different for everyone because there are multiple factors that go into getting a good night’s sleep. Some people can do just fine on 6 or 7 hours a night but some people need those 9 or 10 hours. Results from a study on sleep recommendation from the National Sleep Foundation is listed below.
Newborns (0-3 months) - 14-17 hours each day
Infants (4-11 months) - 12-15 hours
Toddlers (1-2 years) - 11-14 hours
Preschoolers (3-5) - 10-13 hours
School age children (6-13) - 9-11 hours
Teenagers (14-17) - 8-10 hours
Younger adults (18-25) - 7-9 hours
Adults (26-64) - 7-9 hours
Seniors (65+) - 7-8 hours
So how do you know what’s the right amount of sleep for you?
The National Sleep Foundation has also created some questions you can ask yourself when trying to figure out which end of the given range works best for you…
How productive and “happihealthy” are you when you get the amount of sleep on the lower end of the range?
Are you at risk for any diseases, are you overweight, are you currently ill?
Do you experience sleep problems? (insomnia, sleep apnea, etc.)
How much coffee do you drink during the day? Do you really need caffeine to get through the day?
How sleepy are you when driving?
What are some things I can do to get a better night’s sleep?
The National Sleep Foundation (yes, again, they’re the experts!) recommends some “healthy sleep habits” to get the most out of your night.
Stick to a schedule, go to bed and get up around the same time everyday because it helps regulate your body’s inner clock.
Stick to a bedtime routine too! It helps to do something relaxing right before you go to bed, and something that doesn’t involve bright lights. Try reading, journaling, meditation, night time yoga, etc.
Avoid naps. If it’s hard for you to go to sleep, it may be because you’re getting too much sleep during the day! Yes, I think we all can appreciate a good power nap but if you can’t sleep at night, try to skip it.
Exercise every day!
Room layout - make sure your bedroom doesn’t have any light or noise distractions and a good temperature is 60-67 degrees Fahrenheit.
Be comfortable. Make sure your mattress is a good fit for you and have a good pillow, sometimes allergens from your pillow can affect your sleep.
Use lighting to your advantage - avoid bright lights in the evening and use light in the morning. This will help your circadian rhythms AKA your body clock.
Avoid alcohol, cigarettes, caffeine, and heavy meals at night. Heavy meals can cause discomfort from indigestion, aim to stop eating heavily 2-3 hours before bed, if you’re hungry, go for a light and healthy snack.
If you can’t go to sleep for a while, try doing your relaxing activity for a while until you’re tired.
If you still have difficulty sleeping, talk to your doctor! Try writing a sleep diary for a while so your doctor can notice patterns and what may be causing your difficulty. There may be other medical approaches to help you get back to your “happihealthy” self!