How Much Sleep Do You Need??>

How Much Sleep Do You Need?

by Berkeley Wellness  

As humans we spend up to one-third of our lives sleeping, and it's a vital indicator of a person's health and well-being. So are you getting the right amount of sleep? Updated recommendations from the National Sleep Foundation can help answer that question. The foundation convened a panel of 18 experts to systematically review the world's scientific literature on sleep time and its relationship to health, performance, and safety across the lifespan.

In the resulting guidelines, which will be published in Sleep Health: The Journal of the National Sleep Foundation, the panel revised the recommended sleep durations for all child and adolescent age groups—in most cases widening the range of hours considered appropriate. (An exception is newborns, whose healthy sleep range was narrowed to 14–17 hours each day. Previously it was 12–18 hours.)

The panel also added two new age groups: young adults (ages 18 to 25) and older adults (age 65 and up), whereas previous guidelines lumped all adults 18 and older into a single group. And the panel added a new range, "May Be Appropriate," to account for individual variability in sleep needs within each age group. For example, the recommended sleep time for older adults is 7 to 8 hours; however, as little as 5 hours or as much as 9 hours may be fine for some people.

The chart below shows the new recommended sleep times by age group, newborn to older adult. (Click directly on the chart to see an enlarged version.) Of course, how long you sleep is just one aspect of your overall sleep health. Learn about the stages of sleep, the common problem of sleep apnea, and why sleeping pills usually aren't the best answer to sleep troubles.

Hirshkowitz M, et al, "National Sleep Foundation’s sleep time duration recommendations: methodology and results summary," Sleep Health (2015).