Sleep Timing

How Much Sleep Do I Need?

    Sleep requirements are different for each person at every stage of their lives. Dr. Spiritus discusses how to determine the right amount of sleep for you.

Age plays an important role in determining how much sleep you need. According to the National Sleep Foundation the following guidelines are recommended:

  • Teenages (14-17) // 8-10 hours
  • Younger Adults (18-25) // 7-9 hours
  • Adults (26-64) // 7-9 hours
  • Older Adults (65+) // 7-8 hours

How Much Sleep Do I Need?

While genetics may play a role in how much sleep you need, sleep requirements are different for each person at every stage of their lives. The best way to determine your needs is to gauge how you feel in the morning and throughout the day:

  • How rested do you feel when waking up?
  • How fatigued do you feel as you go about your day?

Waking refreshed requires a minimum of seven hours of sleep for most people but it also requires our brains to cycle through four distinct stages of sleep four to five times. Each cycle lasts 90-120 minutes.

How Do I Determine The Right Amount of Sleep For Me?

To calculate whether you need a minimum of seven hours or more, maintain a daily log that captures the following key items:

  • Sleep Timing: When did you try to fall asleep? When did you get out of bed for the day? How long did it take you to fall asleep?

  • Sleep Disruptions: Did you have any middle-of-the-night awakenings? What was their total duration?

  • Feelings: How rested did you feel upon waking? Completely? Somewhat? Not at all?

Then calculate your Total Sleep Time for each day. Are there days you feel more rested than others? How much Total Sleep Time did you get on those days?

Ready to start your sleep log? You can do it yourself manually with a handy printable log we prepared for you or digitally with SleepWatch’s FREE App.

Manual Log

If you prefer to go the paper route, download and print a handy daily sleep log we prepared for you here.

Digital Log

If you prefer to have some help in your sleep journey, try our FREE digital tool. The SleepWatch app works on your iPhone or Apple Watch to help you determine how many hours of sleep you require. Simply log your sleep times and how you feel each day in the app. The tool will automatically analyze your results for you and notify you if it looks like you should consider getting a bit more sleep each night:

If you have an Apple Watch, the SleepWatch app will automatically estimate your sleep times for you, making the start of your journey to a better night’s sleep as simple as wearing your Watch to bed.

Start your free digital sleep log with the SleepWatch app here.

Sleep is essential for our body to function properly and we should all make sure we are getting the right amount of sleep to feel rested each morning. We hope we’ve been able to help you get on the right footing to determine how much your body needs.

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