How Much Sleep Do You Need?

Jun 13, 2024

Fact Checked

Even though sleep requirements change as we age, getting enough sleep is critical to our overall health and well-being. Find out how much sleep you need and the health benefits of getting enough rest.

Written By: Steven Marshall, DNP, MSN, BSN, RN

Medically Reviewed by: Chester Wu, MD

Reviewed by: Susan Stiles, PhD, Healthy Aging Expert

Key takeaways

Experts recommend adults get at least seven hours of sleep per night.
In the United States, 35.5% of adults report not getting enough sleep.
Around 20%–60% of older adults report napping daily.
An estimated four to five sleep cycles occur during eight hours of sleep.
NREM deep sleep is crucial for body and mind restoration.
We dream during REM sleep, estimated as 17%–40% of total sleep time.

Sleep is key to our overall health and well-being. Experts recommend between seven and nine hours per night for adults ^[1] . But 35.5% of U.S. adults reported sleeping fewer than seven hours daily ^[2] . Sleep deprivation occurs when we don’t get enough sleep ^[3] . Factors like sleeping at the wrong time of the day, poor sleep, and sleep disorders lead to sleep deficiency, which can have a significant negative impact on our health. Sleep deficiency is associated with chronic health problems, including heart and kidney disease, high blood pressure, stroke, obesity, and depression. Higher-injury risks, including those related to falls and car crashes, have also been linked to sleep deficiency.

“Quality sleep is just as important as the amount of sleep you get. Good quality sleep lets the body and mind rest and recover and helps to prevent the negative impact on our mental and physical health of poor sleep,” said Stephanie Dixon, MSN, FNP-C, a health care provider in North Carolina.

What determines how much sleep you need?

How much sleep we need each day can vary from person to person. Sleep guidelines are commonly based on age, but research shows a relationship between genetics and sleep ^[4] . Studies have demonstrated that genetics directly influence variations in our natural circadian rhythm. Age, sex, and gender directly impact these variations, and sleep changes occur throughout our lives ^[4] .

Sleep research dates back to the 1970s and 1980s ^[5] . The Journal of Clinical Sleep Medicine launched in 2005, helping to transition sleep research to the more developed field of sleep medicine we have today. Current researchers are examining the effects of disrupted sleep on many biological functions, like metabolism and hormone regulation.

Determining how sleep impacts our overall well-being and how much sleep we need requires extensive research studies. Studies have been conducted over time addressing the association of sleep with weight gain ^[6] , depression ^[7] , and cognition ^[8] . Correlation studies have researched the relationship between sleep and stress ^[9] , academic performance ^[10] , and high blood pressure ^[11] .

These studies and many others continue to improve our understanding of sleep’s importance.

How much sleep do you need?

Our current sleep guidelines come from a joint consensus from the American Academy of Sleep Medicine and Sleep Research Society and help inform recommendations ^[12] . “While sleep requirements are different from person to person, the general consensus for adults is between seven and nine hours each night,” said Dixon.

Sleep recommendations

How much sleep we need changes as we age. Newborns require 14–17 hours per night, gradually decreasing to eight to 10 hours for teens.

Sleep requirements for adults also vary with age, and the Centers for Disease Control and Prevention (CDC) recommend ^[13] :

Adults 65 years and older: seven to eight hours
Adults 61–64 years: seven to nine hours
Adults 18–60 years: seven hours or more

The science of sleep

When we sleep, we alternate between non-rapid eye movement (NREM) and rapid eye movement (REM) sleep cycles ^[14] . NREM is divided into four stages, with the first two being light sleep followed by two periods of deeper sleep, and REM sleep begins after stage four of NREM. The total NREM-REM cycle initially lasts 70–100 minutes, with each subsequent cycle increasing to approximately 90–120 minutes. The percentage of total sleep time and duration of the stages varies throughout each cycle.

NREM Stage 1: Lasts one to seven minutes and makes up 2%–5% of total sleep. During this stage, noise can easily disturb sleep.

NREM Stage 2: Initially lasting about 10–25 minutes, this stage becomes longer with each cycle and makes up 45%–55% of total sleep. More stimulation is required to awaken from this stage of sleep compared to stage one.

NREM Stage 3: Slow-wave sleep (SWS) begins. This stage lasts only a few minutes each cycle and makes up around 3%–8% of total sleep.

NREM Stage 4: The final NREM stage lasts about 20–40 minutes and accounts for 10%–15% of total sleep time. It’s harder to awaken from this sleep stage than the other stages.

REM: Initially lasting only one to five minutes and becoming longer with each NREM-REM cycle, it makes up the remaining 17%–40% of total sleep. REM sleep is associated with dreaming, and 80% of detailed dream recall occurs if awakened during this stage of sleep.

Why is getting enough sleep important?

Research has shown that getting enough sleep plays an important role in disease prevention, and people who don’t get enough sleep have a higher risk of disease and disorders, like hypertension, heart disease, stroke, type 2 diabetes, obesity, depression, and dementia ^[16] . Short-term consequences include fatigue, daytime sleepiness, anxiety, attention deficit, and reduced cognitive function ^[17] .

Since sleep impacts your overall health, it’s important to practice good sleep hygiene to minimize negative effects. The CDC provides the following tips for better sleep ^[18] :

Consistency: Wake up and go to bed at a set time, even on weekends.
Environment: Maintain a quiet, dark, relaxing setting with an optimal temperature for your sleep.
Distractions: Remove televisions, computers, tablets, or smartphones from your bedroom.
Diet: Do not consume caffeine, alcohol, or large meals before bedtime. Caffeine can impact sleep quality if ingested up to six hours before bedtime ^[19] . Research shows that stopping eating or drinking four to six hours before bedtime increases the chance of optimal sleep ^[20] .
Exercise: Physical activity during the day can help you fall asleep faster. Studies show that exercising for at least 30 minutes a day leads to an average increase in sleep of about 15 minutes ^[21]

When evaluating your sleep environment, consider the current state of your mattress. Choosing a mattress that’s designed for your body type and sleep position can help you sleep better. Also consider a mattress that addresses common pain issues, such as the best mattresses for back pain.

Importance of getting enough sleep as an older adult

Contrary to popular belief, older adults do not need less sleep. In fact, they require the same seven hours as younger adults ^[13] . Changes in your circadian rhythm occur as you age, making you feel sleepy earlier in the evening and wake up earlier in the morning compared to when you were younger ^[22] . In addition to cardiovascular disease, sleep deprivation can lead to the early onset of dementia and osteoporosis in older adults.

Nearly one-third of adults experience insomnia ^[23] , making it the most common sleep problem in older adults ^[24] . The resulting sleep deprivation from insomnia can change mood and performance. Studies have shown that approximately 20%–60% of older adults nap due to changing sleep patterns, circadian rhythms, lifestyle, and medications. But according to the National Sleep Foundation, more than four naps within 24 hours indicate poor sleep health in older adults ^[25] .

Those experiencing trouble sleeping may ^[24] :

Find it harder to fall asleep
Frequently wake up during the night
Wake up too early and not be able to go back to sleep
Feel tired when they wake up
Experience daytime sleepiness

People who consistently have high-quality sleep ^[26] :

Don’t get sick as frequently
Maintain a healthy weight
Reduce their risk for serious health problems
May not be as stressed or anxious

Bottom line

Adults should sleep at least seven hours per night. Several factors determine how much sleep we need, including genetics, age, sex, and gender. Practicing good sleep hygiene is important to achieving quality sleep each night. In fact, eating, drinking, exercising, and your sleep environment directly impact sleep.

When we sleep, our bodies and minds undergo important daily maintenance. The quantity and quality of sleep significantly impact the effectiveness of this maintenance. Poor sleep has been associated with chronic medical conditions and negatively affects our mental health. Overall sleep requirements change as we age, but it’s important to focus on the quality of sleep, not just the amount.

Have questions about this review? Email us at reviewsteam@ncoa.org.

Sources

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Steve Marshall has more than 35 years of clinical and leadership experience in health care. He has worked in various settings, including emergency departments, intensive care units, air and ground transport, oncology, infectious disease, and infusion services. He founded See Doc Nurse Write LLC in 2023 to expand the reach of his clinical knowledge and expertise.

Dr. Chester Wu is board certified in Psychiatry and Sleep Medicine, training at Baylor College of Medicine and Stanford University School of Medicine, respectively. He has since established his own private practice in Houston, TX where he provides psychiatric and sleep medicine services.

Susan Stiles, PhD, provides leadership in the design and development of consumer products that inspire, educate, and activate older adults. She’s been instrumental in bringing the Aging Mastery Program® to market and scaling it nationwide via strategic alliances and business partnerships. Stiles has 20+ years of experience in design thinking, multimedia, strategic communications, and management consulting.

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