Sleep how much do we need

Good sleep quality is also essential. Signs of poor sleep quality include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders such as snoring or gasping for air. Improving sleep quality may be helped by better sleep habits or being diagnosed and treated for any sleep disorder you may have. Skip directly to site content Skip directly to page options Skip directly to A-Z link. Sleep and Sleep Disorders. Section Navigation.

Fact: Most people can reset their biological clock, but only by appropriately timed cues—and even then, by one or two hours per day at best. Consequently, it can take more than a week to adjust after traveling across several time zones or switching to the night shift at work. There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally.

According to the National Institutes of Health, the average adult sleeps less than seven hours per night. While sleep requirements vary slightly from person to person, most healthy adults need seven to nine hours of sleep per night to function at their best.

Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least seven hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap. Think again. Researchers at the University of California, San Francisco, discovered that some people have a gene that enables them to function well on six hours of sleep a night.

If you give yourself plenty of time for sleep but still have trouble waking up in the morning or staying alert all day, you may not be spending enough time in the different stages of sleep. Each stage of sleep in your sleep cycle offers different benefits. However, deep sleep the time when the body repairs itself and builds up energy for the day ahead and mind and mood-boosting REM sleep are particularly important.

You can ensure you get more deep sleep by avoiding alcohol, nicotine, and being woken during the night by noise or light. While improving your overall sleep will increase REM sleep, you can also try sleeping an extra 30 minutes to an hour in the morning, when REM sleep stages are longer.

How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Rule out medical causes for your sleep problems.

A sleep disturbance may be a symptom of a physical or mental health issue , or a side-effect of certain medications. Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get regular exercise. Regular exercise can improve the symptoms of many sleep disorders and problems. Aim for 30 minutes or more of activity on most days—but not too close to bedtime.

Be smart about what you eat and drink. This recommendation has sparked a debate in recent years about start times for school. The quantity of sleep is important, but so is the quality of it, Dasgupta added. Getting deeper sleep and hitting the rapid eye movement REM stage helps with cognition, memory and productivity throughout the day.

REM is the sleep stage where memories are consolidated and stored. It also allows us to dream vividly. People can sometimes get the right quantity of sleep but still feel fatigued, and this might mean they aren't reaching these sleep stages. How to stop talking in your sleep. Sleep for college students and adults. The stereotypical image of the college student usually includes messy hair, undereye bags, and a coffee or energy drink in hand.

It doesn't matter if they stay up all night partying or cramming for an exam -- both result in sleep deprivation. He and Kolla concur that seven to nine hours of sleep is best for adults, though Kolla added that older adults may be better at coping with some sleep deprivation.

As an exception, young adults may need nine or more hours on a regular basis because their brains are still developing, Chick said, and adults of any age may also need nine or more hours when recovering from an injury, illness or sleep debt. There are also "natural variants," Kolla said, referring to some people who require more than 10 hours of sleep and others who get less than four and function normally.

If you're wondering whether it matters if you're an early bird or night owl, Chick said it depends on "whether your lifestyle is compatible" with your preference. One may protect you from depression. How to improve your sleep. Are you not getting enough sleep? Here are a few ways to solve that:. Stick to a bedtime routine. Try to go to bed and wake up at the same time every day. You can even keep a journal to log these sleep times and how often you wake up at night, Dasgupta said, so you can have an idea of what works for you.

You should also make sure your room is dark, cool and comfortable when you go to sleep.