How Much Sleep You Need for Better Health
Sleep plays a major role in your physical and mental well‑being. Since we spend up to one‑third of our lives asleep, it’s important to understand how much sleep you need to feel restored, focused, and healthy.
The National Sleep Foundation updated its recommended sleep hours by age group. These ranges help you understand what your body likely needs to function at its best.
Recommended Sleep Hours by Age
- Newborns (0–3 months)
14–17 hours per day - Infants (4–11 months)
12–15 hours - Toddlers (1–2 years)
11–14 hours - Preschoolers (3–5 years)
10–13 hours - School‑Age Children (6–13 years)
9–11 hours - Teenagers (14–17 years)
8–10 hours - Young Adults (18–25 years)
7–9 hours - Adults (26–64 years)
7–9 hours - Older Adults (65+)
7–8 hours
These ranges offer a helpful baseline, but individual needs vary.
why sleep quality matters
The number of hours you sleep is only part of the picture. Sleep quality affects how rested you feel in the morning. If you wake up tired even after a full night’s sleep, your sleep cycles may be disrupted. On the other hand, high‑quality sleep can help you feel refreshed even with slightly fewer hours.
how to improve your sleep:
1. Follow a Consistent Schedule
Go to bed and wake up at the same time every day. Avoid sleeping in too late on weekends, which can disrupt your internal clock.
2. Create a Calming Bedtime Routine
Take a warm bath, read, or listen to relaxing music to signal your body that it’s time to wind down.
3. Limit Lights and Electronics
Blue light from screens can delay melatonin production. Dim the lights and put away devices 1–2 hours before bed.
4. Make Your Bedroom Comfortable
A cool, dark, quiet room supports deeper sleep. White‑noise machines can help block out background sounds.
5. Reduce Caffeine, Alcohol, and Nicotine
These substances can interfere with sleep quality. Avoid caffeine in the afternoon and evening.
6. Exercise Regularly
Daily movement supports better sleep. Some people sleep well after evening workouts, while others may need to exercise earlier in the day.
Finding the Right Balance
Understanding how much sleep you need is the first step toward better health. Pairing the right number of hours with good sleep habits can help you feel more energized, focused, and resilient throughout the day.