How Much Sleep do You Need?

How many times have you heard, "If only I could get a long, solid nights sleep, I would feel so much better."? How much sleep should a person actually be getting each night? The amount of sleep needed each night depends on the person, but also concerns itself with age group. Many people don't take the time to assess how many hours of sleep they need to function at their personal best, they simply know that they don't get enough.

The number of hours needed to sleep is a matter of "circadian rhythm," or the biological clock function which regulates our sleep-wake cycles. Humans are evolved to be "diurnal" creatures, as opposed to nocturnal, that is we are hard-wired to operate at our best during the daytime while sleeping at night.

For most adults, 7 to 8 hours a night appears to be the best amount of sleep, although the amount ranges from 5 hours to 10 hours of sleep each day depending on the individual. Despite this information, a recent research study conducted by Boston University School of Medicine found that study participants that reported sleeping less than 6 hours or more than 9 hours a day had an increased incidence of diabetes, compared to those who slept 7-8 hours.

Group

Infants- About 16 hours per day of sleep

Babies and Toddlers-6 months to 3 years: between 10 and 14 hours per day. Young children generally get their sleep from a combination of nighttime sleep and naps.

Children-Ages 3 to 6: between 10 and 12 hours of sleep

Ages 6 to 9: about 10 hours of sleep

Ages 9 to 12: about 9 hours of sleep

Teenagers-About 9 hours of sleep per night. Teens have trouble getting enough sleep not only because of their busy schedules, but also because they are biologically programmed to want to stay up later and sleep later in the morning, which usually doesn’t mesh with school schedules.

Adults-7 to 8 hours a night appears to be the best amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each night.

Older Adults-Current thought is that older adults need as much, if not more, sleep than middle-aged adults. Taking a midday nap may help to get a few more hours of sleep in each day.

Sleep Deprivation

Some of the signs of sleep deprivation include difficulty waking up in the morning, lack of concentration, falling asleep during work or class, and feelings of moodiness, irritability, depression, or anxiety. Experts say that if you are falling asleep as soon as your head hits the pillow; need an alarm clock to wake up; or feel the need for frequent naps during the day, it is very likely you are sleep deprived.