However, some people might need more or less sleep than is generally recommended, depending on the following factors. Some genetic mutations can affect how long you need to sleep, what time of day you prefer to sleep, and how you respond to sleep deprivation For example, those with one specific genetic mutation need only around 6 hours, whereas people without it require about 8 hours, on average And people carrying certain other genetic mutations are more negatively affected by sleep deprivation or experience deeper sleep If your sleep quality is poor, you may find that you still feel tired after getting what should be considered enough.
Studies have found that short sleep duration and poor sleep quality are responsible for many adverse sleep-related effects 16 , 17 , 18 , Additionally, many common sleep disorders can negatively affect your sleep quality, such as sleep apnea. How much sleep you need depends on many different factors, including your age, genetics, and how well you sleep at night.
However, 7—9 hours per night is ideal for most adults. Here are a few tips to improve your sleep :. Sleeping well is important to staying healthy and rested. Habits like minimizing your caffeine intake and sleeping at regular hours can help. Sleep needs vary by person and are affected by several factors. However, for most adults, 7—9 hours per night is the ideal amount.
To make the most out of bedtime, create good habits, such as minimizing your caffeine and alcohol intake, following a regular sleep schedule, and creating a comfortable sleeping environment. Experts say you can prepare for the end of daylight saving time for days in advance.
Among the recommendations is outdoor physical activity. Here's everything you need to know about shopping for the…. Sleep trackers are equipped with tools and features, such as sleep duration and quality, heart rate, blood oxygen level, that can help you make….
Although we all know sleep is vital to maintain good health, there are still many unanswered questions. And, over the millennia, a variety of myths and half-truths have developed and stuck. This feature is the second and final part of our series that tackles sleep-related myths. Find the first part here. This time, we focus on myths that surround how much sleep the average person needs. We also discuss naps, the effects of sleeping too little or too long, and sleep in the animal kingdom.
As with many aspects of human biology, there is no one-size-fits-all approach to sleep. Overall, research suggests that for healthy young adults and adults with normal sleep, 7—9 hours is an appropriate amount. The story gets a little more complicated, though.
The amount of sleep we need each day varies throughout our lives:. Sadly, this is a myth. Although some people might claim to feel fine with limited sleep, scientists think it is more likely that they are used to the negative effects of reduced sleep. People who sleep for 6 hours or fewer each night become accustomed to the effects of sleep deprivation, but this does not mean that their body needs any less sleep.
And training the body to sleep less is not a viable option. However, it is worth noting that some rare individuals do seem to function fine with fewer than 6. There is evidence that this might be due to a rare genetic mutation, so it is probably not something that someone can train themselves to achieve. However, if someone has missed out on sleep during previous nights, a tactical nap can help repay some of the accrued sleep debt. Around 20 minutes is a good nap length.
This gives the body ample time to recharge. People who sleep much longer than this could mean they descend into a deep sleep, and once awake, they feel groggy.
Naturally, our bodies tend to dip in energy during the early afternoon, so perhaps napping around that time is more natural than avoiding sleep until nighttime. After all, the vast majority of mammals are polyphasic sleepers, which means they sleep for short periods throughout the day. Not all naps are equal, however.
There is a great deal of variation, such as the time of day, duration, and frequency of naps. One author explains:. The author also acknowledges that much more research is needed to understand how factors associated with napping influence health outcomes. Medical News Today recently examined the relationship between napping and cardiovascular disease in a Special Feature. It is also important to note if an individual experiences severe tiredness during the day, this might be a sign of a sleep disorder, such as sleep apnea.
Scientists will need to conduct more research before they can finally put all the napping myths and mysteries to bed. Because humans sleep, and our companion animals appear to sleep, many people assume all animals do the same.
This is not true. They also explain that some marine animals, reptiles, fish, and insects do not appear to enter REM sleep. Because sleep is not simply a lack of consciousness, but a rhythmic cycle of distinct neural patterns, it is a challenge to distinguish whether an animal sleeps or takes a rest.
Although many people struggle to get the amount of sleep they need to feel refreshed, some regularly sleep longer than their body needs. One might think this could endow these individuals with superpowers.
However, researchers identify a link between longer sleep durations and poorer health. Sleep and Sleep Disorders. Section Navigation. Facebook Twitter LinkedIn Syndicate. Minus Related Pages. How much sleep you need changes as you age.
Age Group Recommended Hours of Sleep Per Day Newborn 0—3 months 14—17 hours National Sleep Foundation 1 No recommendation American Academy of Sleep Medicine 2 Infant 4—12 months 12—16 hours per 24 hours including naps 2 Toddler 1—2 years 11—14 hours per 24 hours including naps 2 Preschool 3—5 years 10—13 hours per 24 hours including naps 2 School Age 6—12 years 9—12 hours per 24 hours 2 Teen 13—18 years 8—10 hours per 24 hours 2 Adult 18—60 years 7 or more hours per night 3 61—64 years 7—9 hours 1 65 years and older 7—8 hours 1 Although the amount of sleep you get each day is important, other aspects of your sleep also contribute to your health and well-being.
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