The amount of sleep a person needs depends on several factors, especially age. Although individual needs can vary, general recommendations are as follows: Infants (4–12 months) should get 12 to 16 hours per day including naps; toddlers (1–2 years) need 11 to 14 hours; children (3–5 years) require 10 to 13 hours. Kids aged 6 to 12 need 9 to 12 hours, teens (13–18 years) need 8 to 10 hours, and adults should get at least 7 hours of sleep each night.
In addition to age, other factors can affect how many hours of sleep you need. For example:
Sleep Quality:
It’s not just about the hours you sleep — it’s also about the quality. If your sleep is regularly interrupted, you’re missing out on the restorative benefits of deep sleep. Poor quality sleep can leave you feeling groggy, even after a full night’s rest, because your body isn’t getting the full recovery it needs.
Previous Sleep Deprivation:
When you're sleep-deprived, your body requires more sleep to catch up. It’s like trying to recharge a phone that's been running low for too long — a single night of extra sleep might not be enough to fully restore your energy levels.
Pregnancy:
Pregnancy often brings hormonal changes and physical discomfort, both of which can interfere with sleep quality. Expecting mothers may find themselves waking up frequently due to discomfort or to visit the bathroom, making uninterrupted sleep harder to come by.
Aging:
As we age, sleep patterns tend to change. While older adults generally need the same amount of sleep as younger adults, their sleep tends to be lighter, and they take longer to fall asleep. Older adults often wake up more frequently during the night, disrupting their overall sleep cycle. Studies show that as we age, the amount of deep sleep — the restorative sleep phase — decreases, which can affect memory and overall well-being.
For Kids:
For children, consistently getting the recommended amount of sleep is crucial for health. Adequate sleep enhances focus, behavior, learning, memory, emotional regulation, and both mental and physical health. In fact, kids who sleep well are often more engaged in school and have better social interactions with their peers.
For Adults:
Getting less than seven hours of sleep a night over time can have serious health implications. Chronic sleep deprivation in adults has been linked to weight gain, obesity, a BMI of 30 or higher, diabetes, high blood pressure, heart disease, stroke, and even depression. In fact, research shows that just one night of poor sleep can impair your immune system and increase the risk of illness.
If you’re worried about the amount of sleep you or your child is getting, it’s always a good idea to check in with your doctor. They can help you identify any underlying sleep issues and suggest ways to improve your rest.
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