How Much Sleep Do I Need?

Many people ask themselves this question: How much sleep do I need? A rule of thumb is to consider how you normally feel after sleep. Do you feel refreshed and alert, or groggy and exhausted? If you don’t feel refreshed after your sleep, chances are you’re not sleeping enough. Sleep requirements depend highly on the individual and involve many factors. However, a general guide consists of:
•    your age and genetic makeup
•    what you do during your waking hours, including exercise
•    the quality of your sleep

Typical Sleep Needs

•    Infants
About 16 hours per day of sleep.

•    Babies and toddlers
From 6 months to 3 years: between 10 and 14 hours per day. Infants and young children generally get their sleep from a combination of nighttime sleep and naps.

•    Children
Ages 3 to 6: between 10 and 12 hours of sleep
Ages 6 to 9: about 10 hours of sleep
Ages 9 to 12: about 9 hours of sleep

•    Teenagers
About 9 hours of sleep per night. Teens have trouble getting enough sleep not only because of their busy schedules, but also because they are biologically programmed to want to stay up later and sleep later in the morning, which usually doesn’t mesh with school schedules.

•    Adults
For most adults, 7 to 8 hours a night appears to be the best amount of sleep.

•    Older adults
Older adults are also thought to need 7-8 hours of sleep. However, this sleep may be for shorter time spans, is lighter than a younger adult’s, and may include a nap during the day.

•    Pregnant women
During pregnancy, women may need a few more hours of sleep per night, or find that they need small catnaps during the day.