How Much Sleep Do People Need?

Of all the things we do every day, getting “a good night’s sleep” would seem like an easy thing to do—after all, we have a chance to practice every night. But, as many of us know firsthand, that’s not always the case.

According to the U.S. Centers for Disease Control and Prevention, over 25% of U.S. adults don’t meet the sleep recommendations of the American Academy of Sleep Medicine (AASM) and the Sleep Research Society. The CDC goes even further, to say that “insufficient sleep is a public health epidemic.”

Fresh evidence indicates that getting a good night’s sleep could add years to your life.

So how much sleep is too little, and how much is enough to support a long, healthy life? Here's what the experts have to say about how much sleep you actually need.

Is 6 Hours Of Sleep Enough?

Skimping with just six hours of sleep each night is not enough for optimum health. Most adults need at least seven hours of uninterrupted sleep, according to experts. Less than that can not only wreck your day but, over time, have a major impact on your health.

“People often are surprised that the five to six hours of sleep they have been getting for years is not sufficient,” said Funmi Akinmade, MD, who practices at Franciscan Physician Network Family Medicine West Lafayette.

People also think they can “catch up” on sleep during a weekend. “Often this does not happen, as chronic sleep deprivation is not resolved in one night,” Dr. Akinmade said.

Those who “catch up” on sleep over the weekend, although increasing their average hours, still had similar results to those who remained sleep-deprived through a weekend without the “catch up” according to a paper in Current Biology.

Much of modern life is apt to interrupt good sleep, including many activities that are influenced by artificial light, such as our electronic devices, night sports events, shift work, health care careers—even a nearby busy airport. All these things affect our natural circadian rhythms that in turn influence our sleep cycles.

How Much Sleep Do People Need?

Just like food, oxygen and water, sleep is necessary for survival. However, many people do not give their body the amount of sleep that is needed to function optimally.

Sleep requirements reduce gradually from the time we are born, to adulthood, according to the National Sleep Foundation.

• Sleep needed by infants from 0 to 1 years of age range from 12 to 17 hours per day.
• Between the ages of 1 and 5, the amount of necessary sleep ranges between 11 and 14 hours per day.
• After age 5, the amount of sleep needed for optimal health ranges from 8 to 11 hours each day until age 18.
• After age 18, needed sleep is approximately 7 to 9 hours per night.
• After age 18, sleep needs don't decline any further as older adults over age 65 still need 7 to 8 hours of sleep per night.

Why Does Sleep Matter For My Health?

Getting enough sleep at night means more than just feeling groggy or grumpy the next day.

“Most patients understand that a lack of sleep affects their energy, cognition, reflexes and mood, but it’s really about more than that,” said Dr. Akinmade. “Over time, a person even moderately deprived of sleep is more prone to other serious health conditions, including diabetes, heart disease, stroke, obesity and depression.”

Sleep helps to preserve the very elements that help fight infections, including proteins called cytokines. T cells, which are known to help fight against influenza, HIV and cancer cells, can be increased with proper sleep.

“Sleep is an active process for the body’s immunity,” said Dr. Akinmade. “Not enough sleep puts a persistent stress on the body’s homeostasis and will increase susceptibility to infections.”

How Can I Establish A Good Bedtime Routine?

Most professionals agree on these guidelines for preparing for sleep:

• Don’t drink caffeine in the evening. Caffeine has a long half-life, meaning it takes a while to leave the body. This can lead to difficulty falling asleep or staying asleep.
• Limit or don’t drink alcohol. You may think alcohol helps you fall asleep, but when the effects wear off, you’ll probably awaken during the night.
• Keep your bedroom cool, dark and comfortable. Keeping your room dark and quiet supports your body's production of melatonin, which helps promote sleep.
• Don’t watch television or use a computer or other electronic devices for at least one hour before you sleep.
• Exercise early in the day, but not before bedtime. Make sure to finish any strenuous physical activity at least two hours before going to bed.
• Time your food intake — your last big meal of the day should be at least two to three hours before bedtime.
• Establish a bedtime ritual—nothing elaborate is needed. Listen to music, read a book or write in a journal.
• Consider using white noise, such as a fan.

How Can I Plan For Better Sleep?

While some medications may help with sleeplessness temporarily, the best long-term solution to a good night’s sleep is pretty basic: put it on the schedule. Plan your sleep schedule in the same way you make plans for work, school, fitness or child care. Set a time to wake up, giving yourself time to get ready for your day, and go to bed when you are sleepy. Stick to that wakeup time, even during weekends and vacation, to help synch your sleep with your natural circadian rhythm.

If you want to adjust your sleep schedule, the Sleep Foundation recommends picking your ideal sleep and wake times and then adjusting your sleep schedule in 15 to 30 minute increments each day.