How much sleep is enough sleep?
It depends on several factors, one of the biggest being age.
Generally, as we get older, we need less sleep. While that may be true, the amount of sleep we need varies from person to person, and not everyone needs the same amount of rest to function properly throughout the day.
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How much sleep a person needs may not be constant. For example, if one night's sleep was poor, the next night may require more rest.
Pregnancy can also affect your sleep: According to the Sleep Foundation, pregnancy can affect your sleep quality through physical discomfort, hormonal changes, and anxiety.
Although adults may not need as much sleep as young children, it's still important to get enough quality rest each night in order to function properly when you wake up. (iStock)
While many factors contribute to getting a good night's sleep, here are some general guidelines for the amount of sleep each generation needs, as well as tips for getting a good night's sleep.
1. Newborns
Newborns need lots of sleep, and their sleep schedules tend to vary, so parents need to be flexible.
According to the National Sleep Foundation, newborns typically need 14 to 17 hours of sleep per day up to the age of 3 months, and this includes daytime naps.
Babies between 4 and 11 months of age still need 12 to 15 hours of sleep each day.
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Newborns only sleep an hour or two at a time, so creating a schedule can be difficult.
Establishing a stable routine with your baby takes time, but it's never too early to start adopting healthy habits.
Newborns need a lot of sleep, but can only rest for short periods at a time. (iStock)
For example, establishing a calming routine, putting your baby to bed as soon as he starts to feel sleepy, and giving him time to settle down all contribute to better sleep, according to the Mayo Clinic.
And remember, it's never too early to start reading to your baby, and it can become a regular bedtime routine.
2. Infants
According to the National Sleep Foundation, young children need 11 to 14 hours of sleep each night.
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At this age, you can start to establish bedtime routines with your child, including picking out pajamas, brushing their teeth, and reading a book together.
According to Parents.com, bedtime for toddlers varies from family to family, but between 6pm and 8pm is a good time to start thinking about bedtime.
Read a book with your child before bed to create a calm, relaxing environment. (iStock)
3. Children
According to the National Sleep Foundation, children between the ages of 3 and 5 should get 10 to 13 hours of sleep each night, and children between the ages of 6 and 13 should get 9 to 11 hours of sleep each night.
When children start going to school, they develop a routine.
When children start school, it's important to make sure they go to bed at a time that allows them to get enough sleep before a busy day of learning begins.
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According to Parents.com, a good bedtime for school-age children is generally between 7:15 and 9 p.m.
4. Teenagers
Teens don't need as much sleep as children.
According to the National Sleep Foundation, eight to 10 hours of sleep is ideal for teens ages 14 to 17.
Many teenagers are busy with extracurricular activities during term time, which can affect their sleep.
It's important for teenagers to try to stick to a consistent bedtime routine, going to bed and waking up at around the same time every day. (iStock)
You might not get enough sleep because you eat dinner later than usual or spend time scrolling on your phone before bed.
Limiting screen time and going to bed at the same time every night can help your teen get optimal sleep.
5. Adults
Adults need less sleep than any other age group.
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According to guidelines from the National Sleep Foundation, adults between the ages of 18 and 64 should get seven to nine hours of sleep each night, and those 65 and older should get seven to eight hours.
If you have trouble falling asleep, try incorporating relaxing activities into your pre-bedtime routine, like listening to calming music or reading a book.
Plus, according to the National Sleep Foundation, “white noise” can help you fall asleep.
A dark, cool room can help you get a good night's sleep. (iStock)
“White noise” can be generated using a fan, a sound machine, or even a noise app on your phone.
A cool room also contributes to quality sleep, according to the National Sleep Foundation, with the ideal room temperature being between 60 and 67 degrees Fahrenheit.
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You can also limit your caffeine intake and food intake close to bedtime to prepare your body for restful sleep.
