If you’re feeling unusually tired during the day, it may indicate that you’re not getting enough rest at night.
So, how much sleep do adults typically need to feel refreshed?
This article discusses the average sleep requirements for adults, how these needs change with age, and other factors that can impact sleep quality—whether or not you’re getting enough hours of sleep.
Factors Affecting Sleep Needs
Several factors, including genetics, age, health, and daily activities, determine how much sleep you need.
Some people require more sleep to feel rejuvenated, while others can function well with less.
As we age, deep sleep tends to decrease, resulting in more time spent in lighter sleep and a higher likelihood of experiencing insomnia.
Health issues such as chronic pain or sleep disorders like sleep apnea can also interfere with sleep quality.
Moreover, your physical activity level, including exercise, can influence the amount of sleep needed.
Getting adequate sleep helps prevent the negative effects of sleep deprivation and boosts your daytime performance.
While most people meet their sleep needs by sleeping through the night, naps can also help enhance rest.
One way to determine your ideal sleep amount is by adjusting your sleep schedule and observing how your body feels.
How Much Sleep Do Adults Need?
For most healthy adults, the recommended amount of sleep is between 7 and 9 hours per night.
Studies suggest that the optimal sleep duration for maintaining alertness during the day is about 8 hours and 10 minutes.
However, adults over 65 may require slightly less sleep, typically around 7 to 8 hours. Spending too much time in bed can sometimes lead to insomnia for these individuals.
Sleep needs tend to follow a bell curve, meaning while many people need 7 to 9 hours of sleep, some exceptions exist.
Some people feel fully rested after only 6 hours of sleep, and additional sleep may affect their sleep quality.
Conversely, others may need 9 hours (or more) to feel well-rested, and anything less can lead to sleep deprivation.
If you find yourself frequently tired during the day, it could indicate that you’re not getting enough sleep.
To improve this, establish a consistent sleep schedule by going to bed when you’re sleepy and minimizing disruptions during sleep.
Additionally, try to get 15 to 30 minutes of sunlight exposure shortly after waking, ideally at sunrise.
The Effects of Sleep Deprivation
Chronic sleep deprivation creates a “sleep debt,” which negatively impacts both your physical and mental health.
Consistently failing to meet your body’s sleep needs may result in issues like fatigue, poor cognitive performance, and an increased risk of conditions like obesity.
Sometimes, the quality of sleep is just as important as the number of hours you sleep.
Sleep disorders, such as obstructive sleep apnea or periodic limb movements during sleep, can significantly reduce sleep effectiveness.
If you’re getting the recommended amount of sleep but still feel tired or experience daytime drowsiness, it may be helpful to consult a sleep specialist.
There may be underlying factors affecting the quality of your sleep that need to be addressed.