If you’re asking yourself “How much sleep do I need?” or “Is 5 hours sleep enough?” then the answer is ” It depends!” I know you want something more specific. I also know you won’t like what my research reveals. You want good health. You need the right amount of sleep. That’s it. Read onto find out how much sleep you need.
Question: How much sleep do I need? Is 5 hours of sleep enough? Is 6 hours of sleep enough?
There are thousands of online articles regarding how much sleep you really need. These experts in these articles usually conclude with 5 hours, 7 hours and 8 hours of sleep. But these opinions are too generalized to follow and don’t apply to every person. There is no “once size fits all” approach to sleep.
Bidding goodbye to the required amount of sleep, in literal terms, is inviting and being a host to a series of unwanted diseases. Read on to find why the answer to “Is 5 hours sleep enough?” is “No, definately not!” for an adult.
How Much Sleep Do I Need?
Sleep constraints vary on the basis of the different age groups we fall in. That’s right—a newborn requires about 14 hours to 17 hours of sleep whereas a teenager requires to clock around 8 hours to 11 hours of sleep daily.
Different age groups have different characteristics, duties to perform, energy levels, different strengths of the immune system and accordingly sleep hours have been defined to suit them.
A teenager has more energy as compared to a senior citizen. Below is a compact guide defining sleep requirements according to age groups or check out the video from Dr Bobby Lazara. These guidelines will help you answer the question “How much sleep do I need?”
- Senior citizen (age above 65 years)—A senior citizen is recommended about 7-8 hours of sleep. 5 to 6 hours of sleep is also considered as appropriate.
- Working group adults (20-64 years)—One of the most common questions I receive from readers on my blog is “Is 5 hours of sleep enough?”. Good news: if you are aged between 20-64, the minimum requirement has been defined at 6 hours. BUT, that’s the minimum, not the maximum. However, the recommended sleep bracket stands at 7- 9 hours. So there’s your answer – is 5 hours enough sleep? No!
- Teenagers (13-19 years)—The optimal number of hours of sleep required by a teenager is 8 hours to 10 hours of sound sleep. The minimum requirement stands at 7 hours, which is also considered as appropriate.
- School-going children (6-12 years)—The recommended sleep requirement is 8- 11 hours of sleep.
- Pre-school children (3-5 years)—For children going to pre-school, the experts have recommended about 10 to 13 hours of sleep every night.
- Toddlers/Infants (3 months to 3 years)—A toddler requires 11-14 hours of sleep for growing up healthy. Infants, on the other hand, require about 12-15 hours of sleep, although 16-17 hours may also be appropriate.
- Newborn (0-3 months)—Newborns require the maximum hours of sleep around 14-17 hours. Experts have considered 18-19 hours of sleep as an appropriate number of hours for newborns.
The sleep pattern is related to the growth requirements of every individual as he or she grows older in terms of age. You can see how sleep requirements gradually decrease over an individual’s lifespan. This a clear sign from your aging body. That’s why you need to clock in the required amount of sleep as recommended.
Sleeping hosts many health benefits
Sleeping hosts a number of health benefits thereby boosting an individual’s growth and energizing him. As mentioned above, avoiding sleep is bound to get you trapped in a series of unhealthy habits including lower immunity strength, slower tissue repair and you might become more passive and also less energetic. Is 5 hours enough sleep each night if you want to avoid these unhealthy habits and their consequences? If you are aged between 20-64 years, sleeping 5 hours per night every night will adversely affect your help. Try 7-9 hours sleep most nights to live longer and enjoy life but 6 hours is the minimum. Have a read as to why 7 hours sleep a night can revolutionize your sleep by clicking here.
A few of the key benefits of sleeping can be elaborated as follows:
- Improves quality of life
- Helps you to be more creative
- Improves memory
- Lowers levels of Inflammatory proteins
- Curbs stress.
Other key benefits of sleeping include improved attention span, higher levels of energy help to effectively deal with mental illness, including depression, and also helps the individual be more active in carrying out various activities.
When you find yourself asking the question “How much sleep do I need?”, check-in with all of the benefits of sleeping I mentioned above. And then get the right amount of zzz’s in each and every night.
Tips to follow for a sound and peaceful good night’s sleep
What follows is a summary of my detailed article on Nine Things Not To Do Before Bedtime.
There are certain tips that you can follow in order to sleep peacefully at night. You can take certain steps in order to create a suitable environment for you to sleep. These tips are here to enhance your routine daily activities with minimal effort.
- Enhancing and customizing your diet. You need to efficiently time your dinner 3 hours before sleeping. Sleeping with a heavy stomach is bound to disrupt your sleep pattern.
- There are certain food items that you need to avoid before going to bed which includes coffee, liquor and junk food, greasy and oily foods. You also need to avoid going to bed with an empty stomach.
- When it is said that you shouldn’t bring your office back home, it is quite true as it really affects your sleeping patterns. You need to make your bedroom a welcoming haven for sleeping peacefully. De-cluttering your bedroom is the initial step that you need.
- Avoid working on your laptop, eating, doing homework on your bed—you need to use your bed only for sleeping. Clean your room daily and maintain your mattress. Also, consider getting a new mattress if the old one is worn out and not comfortable enough to sleep on.
- The next step you need to follow is setting up a calm sleeping environment. You need to use comfortable pillows for better sleep and also for preventing neck cramps. Avoid using tech devices right before going to sleep. Turn down all the lights and sleep in the dark for optimum sleep and for improving the quality of your sleep.
- Another step for sleeping peacefully through the night is taking a shower. This helps you relax and attain quality sleep.
- Speaking of quality sleep, one thing that can really impact a good night’s sleep is an uncomfortable and unsupportive mattress. Is it time to replace your mattress? Find out by recognizing the signals your mattress has reached the end of its life here.
- You can also unwind and let go of the day by distracting yourself with listening to some of your favorite music. Find our how audio can help you sleep better here.
Avoid working on your laptop before bed. Image source
Next time you ask the question”How much sleep do I need?”, now you have the answer. But I hope after reading this article, there is no next time. Don’t ask “Is 5 hours sleep enough?”. My wish for you is that you get the right amount of sleep that you deserve, shown by the guidelines by age that I have shared. You know how important sleep is, so don’t muck around. Re-read the section on tips to enhance your sleeping patterns and just pick one to start to improve the improve your quality of sleep. You can improve your health and wellbeing by getting the right amount of hours sleep.
You can improve your health and wellbeing by getting the right amount of hours sleep.