Sleep is a vital component of our daily lives and plays a crucial role in maintaining overall physical and cognitive functions. While organizing our busy schedules and striving to meet the demands of an increasingly challenging life marathon, we often forget to ask ourselves: How many hours of sleep do I actually need to keep up with today’s relentless race against time? It is no coincidence that the search for the optimal duration of relaxation time is the subject of numerous scientific studies.
Although individual needs may vary, scientific analyses provide valuable information on the recommended amount of rest people require to maintain healthy physical, mental, and emotional well-being. In this article, we will examine what research specifically says on this topic, shedding light on the recommended daily hours of sleep for people of different age groups.
How Optimal Sleep Hours Change Across Life Stages
It is important to note that while general guidelines exist, personal needs vary from person to person. Some individuals function optimally with less sleep, while others require more hours of rest to maintain peak productivity. It is crucial to listen to your body and consider your own sensitivities and needs. But how do these needs change at different life stages:
Childhood and Adolescence
- Infancy and Early Childhood: Newborns and infants have the greatest need for sleep — from 10 to 17 hours — which gradually decreases as they grow. They typically require substantial uninterrupted rest during the night, complemented by frequent naps throughout the day.
- Preschool and School-Age Children: Children in this age group generally need a consistent routine and should sleep at least 9 to 11 hours per night for normal growth and development.
- Adolescence: Sleep patterns often change during adolescence due to many biological and hormonal shifts. Teenagers may experience a shift in their natural sleep-wake cycle, leading to later bedtimes and a tendency to nap during the day. They require about 8 to 10 hours of rest, but external factors such as demanding school schedules and social commitments often cause chronic sleep deprivation.
Adulthood
- Young Adults: Typically, young adults (18–25 years) need 7 to 9 hours of quality sleep. However, obligations related to work, education, and active social lives sometimes lead to insufficient sleep.
- Middle Adulthood: Sleep patterns remain relatively stable during this stage, with most adults needing 7 to 9 hours of sleep. However, as age progresses, some individuals may experience changes or disturbances that reduce the quality of rest.
- Older Adults: People aged 65 and older often experience changes in sleep patterns. They may have difficulty falling asleep, frequent awakenings at night, and tend to wake earlier in the morning. Despite these changes, the recommended amount of rest remains around 7 to 8 hours for many older adults.
During Pregnancy
Pregnant women also undergo changes in sleep patterns due to hormonal fluctuations, physical discomfort, and increased daytime fatigue. The need for relaxation time may vary across different trimesters, but for most pregnant women, the optimal duration is at least 7 to 9 hours.
Based on numerous scientific analyses and studies, the following age groups and their suitable, recommended optimal hours of sleep are identified:
|
Age |
Recommended Sleep Hours |
Appropriate Sleep Hours |
Not Recommended Sleep Hours |
|
Newborns 0-3 months |
14 to 17 |
11 to 13 |
Less than 11 More than 19 |
|
Infants 4-11 months |
12 to 15 |
10 to 11 |
Less than 10 More than 18 |
|
Toddlers 1-3 years |
11 to 14 |
9 to 10 |
Less than 9 More than 16 |
|
Preschoolers 3-6 years |
10 to 13 |
8 to 9 |
Less than 8 More than 14 |
|
School-age Children 6-13 years |
9 to 11 |
7 to 8 |
Less than 7 More than 12 |
|
Teenagers 14-17 years |
8 to 10 |
7 |
Less than 7 More than 11 |
|
Young Adults 18-25 years |
7 to 9 |
6 |
Less than 6 More than 11 |
|
Adults 26-64 years |
7 to 9 |
6 |
Less than 6 More than 10 |
|
Older Adults 65+ |
7 to 8 |
5-6 |
Less than 5 More than 9 |
What Devices Can We Use to Measure Sleep Duration and Quality
Although accurately tracking and measuring sleep quality and duration is challenging in practice, there are plenty of devices on the market to assist us in this endeavor. Here are some of the most commonly used:
- Smartwatches: Smart devices such as the Apple Watch and Samsung Galaxy Watch have built-in capabilities for monitoring your condition while you sleep. They use sensors similar to those in fitness trackers to observe the sleeper’s state and provide detailed analysis.
- Fitness Trackers: Many fitness trackers come with tracking and monitoring features. These devices use a combination of sensors, including accelerometers and heart rate monitors, to track your movements and heart rate during sleep. They provide information on sleep duration and stages (e.g., light, deep, REM) and can even assess overall quality based on your movements and pulse.
- Sleep Monitors: Specialized sleep monitors are devices usually placed under the mattress or worn on the wrist. They use various methods, such as ballistocardiography or photoplethysmography, to measure movements, heart rate, and even breathing patterns.
- Apps: Most smartphones can have a wide range of apps installed for sleep tracking. These apps use built-in sensors (e.g., accelerometers) to monitor you while at rest. They analyze your movements and sound patterns to evaluate the quality and duration of your rest.
- Smart Comprehensive Systems: Some companies offer complete smart systems combining sensors, bedside devices, and mobile apps. These systems may include smart pillows, smart mattresses, or headbands using EEG technology to monitor brain waves. Such comprehensive solutions provide detailed analysis and personalized recommendations to improve your sleep habits and practices.