Prioritize Sleep: How Much?

The ideal amount of sleep for us humans can vary depending on factors like age, genetics, lifestyle, and individual needs. While the commonly recommended guideline is approximately 7 to 9 hours of sleep per night for adults, it's essential to recognize that some people may feel well-rested and function optimally with slightly more or slightly less sleep. Here's a general guideline by age group:

Infants (0-3 months): Newborns typically need 14-17 hours of sleep per day, with sleep cycles lasting 1-3 hours at a time. 

Babies (4-11 months): Babies in this age range require about 12-15 hours of sleep, including daytime naps.

Toddlers (1-2 years): Toddlers need around 11-14 hours of sleep, with one or two daytime naps.

Preschoolers (3-5 years): Preschool-age children usually thrive on 10-13 hours of sleep each night.

School-Age Children (6-12 years): Children in this age group generally require 9-12 hours of sleep nightly.

Teenagers (13-18 years): Adolescents often need 8-10 hours of sleep, though individual variations are common due to changes in their circadian rhythms.

Adults (18-64 years): Most adults feel their best with 7-9 hours of sleep per night. However, some individuals may function well with as little as 6 hours, while others may need up to 10 hours for optimal functioning.

Older Adults (65+ years): Older adults often experience changes in their sleep patterns. While 7-8 hours of sleep is still generally recommended, they may have more fragmented sleep and shorter sleep cycles.

It's crucial to pay attention to your own body's signals. Signs of getting enough sleep include feeling rested upon waking, having consistent energy throughout the day, and maintaining good physical and mental health. If you consistently feel fatigued, irritable, or have difficulty concentrating, it may be an indication that you're not getting enough sleep.

Quality of sleep is equally important as quantity. Factors like sleep disorders, sleep disturbances, and the ability to reach deep, restorative stages of sleep (such as REM sleep) can impact how well you feel after a night's rest. If you have concerns about your sleep patterns or are experiencing sleep-related issues, it's advisable to consult with a healthcare professional or a sleep specialist who can provide personalized guidance and recommendations. A health coach can assist you in improving the quality of your sleep and help you achieve attainable sleep goals daily.