How Much Sleep Do You Need?

The ideal amount of sleep varies by age:

Adults (18–64 years): 7–9 hours per night
Older Adults (65+): 7–8 hours
Teenagers (14–17 years): 8–10 hours
Children (6–13 years): 9–11 hours
Toddlers (1–2 years): 11–14 hours

Sleep affects nearly every aspect of physical and mental health:

Heart health: Reduces the risk of heart disease and stroke.
Immune function: Helps your body fight infections.
Weight management: Regulates hunger hormones (leptin and ghrelin), reducing the risk of obesity.
Muscle repair: Supports tissue growth and muscle recovery.

Stick to a Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
Create a Sleep-Friendly Environment: Keep your bedroom dark, quiet, and cool (around 65°F or 18°C).
Limit Screen Time: Avoid screens (phones, tablets, TVs) for at least 30–60 minutes before bed. Blue light can suppress melatonin, the sleep hormone.
Avoid Stimulants: Limit caffeine, nicotine, and alcohol—especially in the afternoon and evening.
Wind Down: Establish a relaxing bedtime routine (e.g., reading, meditation, or a warm bath).
Exercise Regularly: Physical activity promotes better sleep but avoid vigorous exercise close to bedtime.
Watch Your Diet: Avoid large meals and spicy foods before bed.

Stage 1 (Light Sleep): Transition between wakefulness and sleep; lasts 5–10 minutes.
Stage 2: Heart rate slows, body temperature drops, and you enter deeper sleep.
Stage 3 (Deep Sleep): Crucial for physical recovery and immune function.
REM Sleep: Dreaming occurs; essential for memory consolidation and mental restoration.