It’s one of the most asked questions surrounding health: how much sleep do you need? Some night-owls tell themselves that they thrive on minimal sleeping hours, or are in denial of their sleep deprivation. Others get more sleep than what’s recommended and still wake up tired. So what is the ideal amount of sleep for the average adult?
We consulted with sleep expert pulmonologist Dr Jacqueline Geer to find out how much sleep you really need. Plus, how you can make sleep a priority and get the shut-eye that you need.
How much sleep does the average adult need?
Sleep recommendations tend to vary by age and are always provided as a range since individual needs are different, says Dr Geer. For example, the ideal amount of sleep for people in middle and old age won’t be the same for teenagers. This change is likely due to the brain hormone melatonin, which is released later at night for teens than it is for kids and adults, according to Parenting SA. “Generally speaking, the average adult needs 7-9 hours of sleep per night, but adults over the age of 65 tend to require slightly less (7-8 hours on average).”
So while individual needs vary from person to person, the amount of sleep advised by experts is 7 to 9 hours each night, for the average adult.
How does the amount of sleep you need change as you age?
According to the Sleep Health Foundation, how much sleep you need changes as you age. Below are the recommendations broken down by age group.
- Newborn (0-3 months): 14-17 hours
- Infant (4-11 months): 12-15 hours
- Toddler (1-2 years): 11-14 hours
- Preschool (3-5 years): 10-13 hours
- School age (6-12 years): 9-11 hours
- Teen (13-18 years): 8-10 hours
- Adult (18-25 years): 7-9 hours
- Adult (26-64 years): 7-9 hours
- Older Adult (65 years and older): 7-8 hours
As adults age, the requirement for sleep diminishes slightly, explains Dr Geer. “We also often see a ‘phase advance’ in which older adults tend to fall asleep earlier and wake up earlier.”
How can you know if you’re getting enough sleep?
It can be difficult to know if you’re getting enough sleep, especially if you supplement your energy levels with caffeine by drinking coffee throughout the day. However, if you find yourself constantly taking naps outside of your normal sleeping hours, chances are you’re not getting enough sleep at night.
“I usually recommend that my patients try to determine what duration of sleep within the recommended range allows them to wake up feeling refreshed and able to get through their day!” says Dr Geer. In addition to the duration of sleep, quality is very important and can influence how you feel throughout the day, she adds.
How can you make sleep a priority?
Sleep absolutely should be a priority, but it can be hard in today's world, says Dr Geer. “Technology has really blurred the lines between work and home since most of us are available by email or text at any time…and studies also show that people spend a significant amount of time on their phones before bed scrolling through social media and using the internet.”
“I recommend setting a time at which point you mentally prepare for bed (and shut off the technology, ideally about an hour prior to bed), and try to form daily routines prior to bed,” suggests Dr Geer. So set a time to go offline, get in your pajamas, and create your own bedtime ritual that will train your body to know that it’s time to sleep.
It's also really important to keep consistent bedtimes and wake up times as much as possible, so Dr Geer typically recommends avoidance of “catch up” sleep during the weekend to make up for too little sleep during the week!
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