How Much Sleep Do You Actually Need?

Sleep is essential for health and well-being, helping us to feel rested and focused throughout the day. But how much sleep should you get each night for the most benefits?

One “size” does not fit all

The optimal amount of sleep depends on a person’s age.

Young children need the most sleep, with that time decreasing as they get older. Adolescents need between 9 and 11 hours of sleep to function well. Although sleep needs differ from person to person, experts typically recommend that adults require between 7 and 9 hours each night.

The Goldilocks Principle: Not too little, not too much – just right!

Optimal sleep duration means getting just the right amount of sleep each night. Getting too little or too much sleep is associated with negative health outcomes.

Insufficient sleep is harmful. Consequences of chronic sleep deprivation include high blood pressure, diabetes, heart problems, obesity, depression, impaired immunity, lower sex drive, inattention, poor memory, emotional reactivity, and poor decision-making.

We often focus on the negative effects of too little sleep and overlook that, beyond a certain point, oversleeping is also harmful.

As sleep duration increases, our performance and health improve, but only up to a certain threshold. Beyond this, our performance and health deteriorate.

Natural ways to achieve sleep balance

• Prioritizing sleep, reducing screen time, avoiding caffeine close to bedtime, and setting a consistent schedule can help you get better sleep.
• If you oversleep due to alcohol consumption, cutting back may help.
• Exercise regularly and make your bedroom a comfortable environment to encourage your body to get the correct amount of sleep.
• See your doctor for a checkup if you are not feeling rested after getting enough sleep. You might be oversleeping because of an underlying medical condition.

Remember, sleep is essential for your well-being. Finding the right amount of rest for your needs is a vital step toward good health.