How Much Sleep Do You Need?

You might have heard stories of successful CEOs and world leaders thriving on four hours of sleep. A look at the achievements of these people might lead you to believe that four hours sleep a night must be the key to unlimited productivity and success. However scientific studies have proven that the recommended number of hours of sleep for adults is much higher, and only by meeting this recommendation every night can adults perform at their maximum.
What does the research say?
Research conducted by the National Sleep Foundation found that the amount of sleep we need at each stage of our lives is actually much higher than we might think.
The study concluded that the appropriate sleep durations for each life stage are:
- 14-17 hours for newborns
- 12-15 hours for infants
- 11-14 hours for toddlers
- 10-13 hours for preschoolers
- 9-11 hours for school-aged children
- 8-10 hours for teenagers

- 7-9 hours for young adults and adults

- 7-8 hours for older adults.

While these statistics represent general guidelines for the amount of sleep we need, you should also reflect on your individual needs by considering other factors besides age, such as your activity level and overall health.

Questions to ask of your sleep habits:

Figure out if you are getting enough sleep by asking yourself the following questions:

1. Does your sleep routine help you feel happy and healthy?

2. Does your sleep routine help you feel as productive as you need to be?

3. Does your sleep routine help you live an active lifestyle or meet the demands of your job?

4. Do you feel that you need to catch up on sleep on non-work days?

5. Do you have any health concerns which might require additional hours of sleep?

6. Are you over-reliant on caffeine to get through the day?

Quality and Quantity

If you answered “no” to the first three questions above, it is likely that you don’t sleep for long enough or suffer from poor quality sleep - or both. To really perform at your best and feel healthy, you need the correct sleep quality and quantity for your age and other personal factors.

The quality of your sleep is as important as its duration. You might find that while you do sleep for the recommended number of hours every night, you wake up feeling disoriented and unrested - this is likely because your sleep has been fragmented and you haven’t spent enough time in the restorative deep sleep section of the sleep cycle.

Signs that the quality of your sleep might be insufficient:

- You feel tired regularly despite sleeping for the recommended number of hours

- You wake up feel disorientated and unrested

- Your body is not healing at the usual rate or you struggle to shift minor illnesses like a cold

- Your skin looks more lifeless and your eyes look tired

- You struggle to get out of bed in the mornings

- Your mood is often low

- You struggle to concentrate or don’t feel alert.

15 Simple Tips for Healthy Sleep:

#1 Keep to the same sleep schedule everyday

This will help your body to rest more deeply and allow you to fall asleep more easily.

#2 Develop a relaxing pre-sleep routine

Get your mind into sleep mode by moving through a familiar wind-down routine to help you fall asleep.

#3 Invest in a comfortable, supportive mattress and bedframe

Improve your sleep quality by upgrading your mattress and bedframe to support your body effectively. Get a comfortable night’s sleep with this adjustable bed frame from FlexiSpot.

#4 Upgrade old pillows and bedding

Make your bed a place that you want to be by updating your bedding. Protect your neck and get an undisrupted night’s sleep by swapping out old misshapen pillows for new supportive ones.

#5 Minimise possible nighttime disruptions

Stop regularly waking up in the middle of the night by managing the temperature, light and aroma in your bedroom in advance.

#6 Disconnect from electronic devices

Bluelight and overstimulation can reduce the quality of your sleep and make it harder to fall asleep, so turn off your devices at least an hour before sleep time.

#7 Meditation

Meditation can be great for calming the mind and is a great tool to help difficult sleepers fall asleep.

#8 Avoid napping

Although they might seem like a good idea when you are tired, naps actually have a disruptive effect on your sleep pattern and internal body clock. Avoid napping where possible!

#9 Sleep in bed

Especially avoid sleeping on the sofa while the TV is on - not only will the lack of comfort disrupt your sleep, you will find it hard to fall asleep when in an over-stimulating environment.

#10 Create a relaxing environment in your bedroom

A comforting, sleep-orientated bedroom is crucial for quality sleep. Prioritise comfort, declutter and invest in your sleep.

#11 Exercise everyday

Even light regular exercise for just twenty minutes per day will have huge benefits for your sleep and general health.

#12 Monitor your diet

Especially avoid caffeine and alcohol in the hours before bedtime. Try to eat at least a few hours before bedtime as the process of digestion hinders the quality of sleep.