Sleep is essential for energy, health, productivity, and emotional balance. And most people don’t get nearly enough. Learning about sleep and healthy sleep habits can help you put a stop to nighttime problems and improve the quality of your rest and with it, the quality of your life.
The power of sleep
Many of us want to sleep as little as possible or feel like we have to. There are so many things that seem more interesting or important than getting a few more hours of sleep. But just as exercise and nutrition are essential for optimal health and happiness, so is sleep. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. No other activity delivers so many benefits with so little effort!
Understanding sleep
Sleep isn’t merely a time when your body and brain shut off. While you rest, your brain stays busy, overseeing a wide variety of biological maintenance tasks that keep you running in top condition and prepare you for the day ahead. Without enough hours of restorative sleep, you’re like a car in need of an oil change. You won’t be able to work, learn, create, and communicate at a level even close to your true potential. Regularly skimp on “service” and you’re headed for a major mental and physical breakdown.
The good news is that you don’t have to choose between health and productivity. As you start getting the sleep you need, your energy and efficiency will go up. In fact, you’re likely to find that you actually get more done during the day than when you were skimping on shuteye.
How many hours of sleep do you need?
According to the National Institutes of Health, the average adult sleeps less than 7 hours per night. In today’s fast-paced society, 6 or 7 hours of sleep may sound pretty good. In reality, it’s a recipe for chronic sleep deprivation.
While sleep requirements vary slightly from person to person, most healthy adults need between 7.5 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that sleep needs decrease with age, older people still need at least 7.5 to 8 hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap.
| Average Sleep Needs | |
| Age | Hours |
| Newborns (0-2 months) | 12 - 18 |
| Infants (3 months to 1 year) | 14 - 15 |
| Toddlers (1 to 3 years) | 12 - 14 |
| Preschoolers (3 to 5 years) | 11 - 13 |
| School-aged children (5 to 12 years) | 10 - 11 |
| Teens and preteens (12 to 18 years) | 8.5 - 10 |
| Adults (18+) | 7.5 - 9 |
