Sleep
How much rest your body really needs. How many hours of sleep children, teens and adults need according to the CDC and NHLBI, plus simple bedtime habits that help.
A bed ready for a good night: Afifa Afrin, CC BY-SA 3.0
Why sleep is a daily repair shift
Every night, while you are switched off, your body is busy. The CDC lists a long set of benefits from getting enough sleep: getting sick less often, keeping a healthy weight, a steadier mood, better attention and memory, and a lower risk of conditions such as type 2 diabetes, heart disease, high blood pressure and stroke. Enough sleep also lowers the risk of car crashes.
Sleep is not only about hours. The CDC describes good quality sleep as uninterrupted and refreshing. Trouble falling asleep, waking again and again during the night, or feeling tired even after a full night are signs that quality may be the problem rather than quantity.
How many hours you need at each age
The CDC recommends 7 or more hours a night for adults aged 18 to 60, 7 to 9 hours for adults aged 61 to 64, and 7 to 8 hours for people 65 and older. The NHLBI, part of the National Institutes of Health, adds that adults who sleep less than 7 hours may have more health issues than those who get 7 or more.
Children need more. The CDC lists 8 to 10 hours for teens aged 13 to 17, 9 to 12 hours for ages 6 to 12, 10 to 13 hours (including naps) for ages 3 to 5, and 11 to 14 hours (including naps) for ages 1 to 2. Babies aged 4 to 12 months need 12 to 16 hours including naps.
Habits that make sleep easier
The CDC's list of better sleep habits is refreshingly simple. Go to bed and get up at the same time every day. Keep the bedroom quiet, relaxing and cool. Turn off electronic devices at least 30 minutes before bedtime. Skip large meals and alcohol close to bedtime, avoid caffeine in the afternoon and evening, and stay physically active during the day.
Think of it as setting the stage. A steady schedule trains your body clock, and a dark, calm room gives it fewer reasons to wake up.
When to talk to a professional
Some people cannot get good sleep no matter how hard they try. The CDC names insomnia, restless legs syndrome, narcolepsy and sleep apnea as common sleep disorders. If you regularly struggle with sleep, talk to a licensed healthcare provider. The CDC notes they may ask you to keep a sleep diary of bedtimes, wake-ups, naps, exercise, caffeine and alcohol, and may suggest a sleep study.
Facts on this page were checked against these sources.
- A bed ready for a good night: Afifa Afrin, CC BY-SA 3.0
Text written by Microscopic Doctor.
