The amount of sleep that your body needs depends on many factors, including your age. While infants and kids need more time to rest at night, you will notice that adults spend less time snoozing.
Adults need at least 7-9 hours of quality sleep to replenish their bodies after a long and tiring day. Kids, on the other hand, require more hours of sleep to aid their development. Adults over 65 years old should get at least 7-8 hours of sleep per night.
However, aside from age, there are many other factors to consider when determining the amount of sleep that you need. These include your health condition, sleep quality, and other situations like pregnancy.
Consider these general guidelines when finding the right amount of sleep for your needs.
General Sleep Requirements
|
Age |
Category |
Recommended Hours of Sleep |
|
0-3 months old |
Newborn baby |
14-17 hours a day |
|
4-11 months old |
Infant |
12-15 hours a day |
|
1-2 years old |
Toddler |
11-14 hours a day |
|
3-5 years old |
Preschool child |
10-13 hours a day |
|
6-12 years old |
School age child |
9-11 hours a day |
|
13-17 years old |
Teenager |
8-10 hours a day |
|
18-25 years old |
Young adult |
7-9 hours a day |
|
26-64 years old |
Adult |
7-9 hours a day |
|
65 years old and above |
Older adult |
7-8 hours a day |
Signs that You Are Sleep Deprived
Other than your age, your current sleep quality and health situation are also important factors that contribute to your body’s rest. In short, even if you complete the required hours of sleep listed above, you may still experience the consequences of sleep deprivation, such as constant yawning and a lack of energy during the daytime.
Common signs of sleep deprivation for adults include:
- Frequent yawning
- Excessive daytime sleepiness
- Lack of energy
- Sleep inertia
- Poor concentration and memory retention
- Irritability
- Weight gain
- Acne breakouts
Sleep deprivation doesn't only happen to people who don’t complete the required hours of sleep but also to those who have poor sleep quality. So, even if you complete the required hours of sleep, it’s also important to ensure that you reach deep slumber.
Many restorative processes happen during deep sleep. Important hormonal functions also occur when your body is in a restful state. If your body fails to reach the stage of deep sleep, it also fails to receive all the benefits of a healthy night’s rest.
What is Sleep Debt?
Sleep debt, or sleep deficit, is described as the gap between the actual amount of sleep that you get and the amount of sleep that your body needs. The more sleep-deprived you get, the worse your sleep debt will become.
If you don’t sleep enough every night, your sleep debt goes up, which can negatively impact your health.
Over time, your body will begin to demand that you pay the sleep debt. Note that your body doesn’t necessarily adapt to your lack of sleep but can be significantly affected by the consequences, especially when it comes to your cognitive functions. Sleep-deprived people are also at increased risk of obesity, diabetes, and heart disease.
Ways to Improve Your Sleep Quality
Set Up a Consistent Sleeping Schedule
Go to bed at the same time every night, including weekends and holidays. This can help your body establish a healthy circadian rhythm. If this feels challenging on your part, start by establishing a consistent wake-up schedule. You can then gradually adjust your sleeping schedule until you reach your goal.
Pay Attention to What You Eat or Drink
Avoid eating heavy meals before you go to sleep. Moreover, avoid drinking caffeine or alcohol at night, as they can negatively affect your sleep quality. Alcohol may make you feel sleepy at first, but it can disrupt your sleep later on.
Drink a glass of water before sleeping to help you sleep cooler. But don’t drink too much if you don’t want to go through many bathroom trips at night.
Regulate Your Nap Time
Daytime naps can help you feel more energised, but too many or too late daytime naps can affect your sleep quality at night. To make way for your night's sleep, limit your daytime naps to less than one hour. Don’t take your naps later in the afternoon or at night.
Exercise in the Morning
Active activities such as exercise can help your body stay alert in the morning. This can also condition your body to rest at night.
Create a Relaxing Sleep Environment
An uncomfy mattress, an unsupportive pillow, and hot bedding—the perfect formula for a restless night. To enjoy a restful slumber, make sure that your bedroom setup is conducive to sleeping.
Carefully choose a mattress that fits your sleeping requirements as well as pillows that can give you adequate support during sleep. Breathable and moisture-wicking bedding accessories are helpful for hot and sweaty sleepers.
If you are a restless sleeper or if you share your bed with your partner, look for a mattress with motion isolation features. Our Somnuz mattress collection features a wide variety of mattresses with motion isolation features and breathable and supportive structures.
Minimise Potential Disruptions at Night
From your phone to the television and the unfinished tasks that you have, your concerns can affect your sleep. If you have unfinished tasks that you can do the next day, jot them down and set them aside for tomorrow. Following some meditation practises can also help your mind relax before going to bed.
It’s also good to limit your screen time before sleeping. Start by turning off your television or setting aside your gadget at least two hours before you go to sleep.
Conclusion
Remember that sleep isn’t just about quantity but also quality.
Getting enough sleep is important to keep your body healthy and productive. Like kids, we also need hours of deep sleep to develop and repair our bodies after a tiring day.
From establishing a sleep schedule to upgrading your bedroom setup, the effort that you make to improve your sleep quantity and quality is surely worth it.
DISCLAIMER: All the information, including the texts, images, and other materials on this website, are for educational purposes only. Although we strive to present accurate information to our readers, no material on the Somnuz website is a substitute for medical advice, diagnosis, or treatment. Always seek the guidance of a qualified medical professional with regards to your health. NEVER disregard or delay seeking professional medical advice because of something you have read in this article.