How Much Sleep Do People Need?

Forty winks. Hit the hay. Sleep like a rock. No matter what you call it, a good night’s sleep can help you feel refreshed and alert in the morning. It’s also a hard goal to hit.

The American Academy of Sleep Medicine recommends adults get at least seven hours of sleep every night. But data from the Centers for Disease Control & Prevention reveals nearly 40 percent of us fall short.

Evidence suggests that sleep contributes to good health and good work performance. So, how much sleep do you need to be at your best every day? To put the subject of “rest” to rest, we asked Franciscan Health experts. Here’s what they said you need to know.

Key Takeaways: The Importance And Impact Of Sleep

• Adults need at least seven hours of nightly rest to feel rested and perform well.
• A lack of sleep increases your health risks and reduces your productivity at work.
• A consistent sleep schedule can regulate your body’s sleep-wake cycle.

Is 6 Hours Of Sleep Enough?

No, getting only six hours of sleep a night isn’t good for your health. Experts say that less than seven hours of nightly rest can make you feel sluggish. Lots of distractions — like smartphones, night work or travel — can keep you from getting enough zzz’s.

You may manage to get through the day. But inadequate sleep can chip away at your health over time.

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

And it isn’t possible to catch up on sleep over the weekend, she said. One night of quality sleep can’t erase chronic sleep deprivation.

How Much Sleep Do People Need?

Sleep is a necessity just like food, water and oxygen. How much you need depends on your age. Babies and young children need more rest every night than adults. According to the National Sleep Foundation, these are the recommended daily ranges:

• Birth–1 year: 12–17 hours
• Ages 1–5: 11–14 hours
• Ages 5–18: 8–11 hours
• Over age 18: 7–9 hours

Why Does Sleep Matter For My Health?

When you don’t get enough sleep, you may expect to be groggy or grumpy. But the impact on your overall health can be bigger, Dr. Akinmade said.

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

In fact, she said that sleep is a key to help you fight infections. The hours you spend dreaming help preserve your cytokines, the proteins that regulate your immune responses and cell growth. It also boosts your T-cells, the cells that help you fight the flu, HIV and cancer.

“Sleep is an active process for the body’s immunity,” Dr. Akinmade said. “A lack of sleep puts persistent stress on the body’s natural balance and increases your vulnerability to infections.”

Why Does Sleep Matter For My Work Performance?

While the health impacts linked to a lack of sleep may take time to appear, the effects show up much faster in your work performance, said Kathleen Naylor, DO, a sports medicine specialist who practices with the Franciscan Physician Network Sports Medicine Specialists in Greencastle.

“People who get poor sleep are shown to have cognitive impairment. They don’t even realize that they don’t perform as well as they do when they’re well rested,” she said. “If we break it down and look at productivity and effectiveness, the work we do while tired isn’t ideal.”

Fatigue at work can lead to workplace accidents and errors, she said. It may be more difficult to concentrate, solve problems, remember key details or control your emotions. It also puts you at greater risk for burnout and other mental health concerns, like anxiety and depression.

How Can I Establish A Good Bedtime Routine?

Good sleep hygiene is the foundation for the quality rest you need regularly. A routine can help you prepare for and maximize sleep. Drs. Akinmade and Naylor recommended these steps:

• Avoid coffee in the evening. Caffeine can linger in your body and make it harder for you to fall asleep.
• Consider using white noise, such as a fan, to drown out background sounds.
• Create a bedtime ritual. You can keep it simple and listen to music, read or write in a journal.
• Exercise earlier in the day. Avoid any strenuous exercise within two hours of bedtime.
• Keep your bedroom cool, dark and comfortable to encourage your body to produce melatonin, the hormone that regulates your circadian rhythm (your sleep-wake cycle).
• Limit or avoid alcohol. A drink or two may help you fall asleep, but you’ll likely wake up when the effects wear off.
• Skip the nap. It can disrupt your regular sleep schedule and make it harder for you to fall asleep at night.
• Time when you eat. Your last big meal should be at least two to three hours before bedtime.
• Turn off screens (computers, smartphones, tablets and televisions) at least an hour before sleep. If you doom scroll at night, it can increase your anxiety and lead to sleep loss.

How Can I Plan For Better Sleep?

Some medications and sleep aids may help you sleep better for a little while. But a sleep schedule is your best bet for long-term quality rest. Treat it like your work or daily calendar. Set a wake-up time and a bedtime. Then, stick to it. A consistent sleep schedule — even on weekends or vacation — supports a healthy circadian rhythm.

If you need to adjust your sleep schedule, make changes gradually. The Sleep Foundation recommends that you move your wake-up or bedtime by 15–30 minutes each day.