Why You Need to Get Enough Sleep (and How to Get It)

Sleep is a critical element of health—but are you getting enough of it? And what happens when you don’t?

How Much Is Enough?

A report from the National Sleep Foundation (NSF) provides sleep duration guidelines based on age:

• Newborns (0-3 months): 14-17 hours (including naps)
• Older infants (4-11 months): 12-15 hours
• Toddlers (1-2 years): 11-14 hours
• Preschoolers (3-5 years): 10-13 hours
• School-age children (6-13 years): 9-11 hours
• Teenagers (14-17 years): 8-10 hours
• Adults (18-64 years): 7-9 hours of nightly sleep
• Adults 65+: 7-8 hours

The NSF advises that some people can function well on the lower end of the recommended range, while others need the upper limit, and an additional hour or two on either side of a given range may be appropriate depending on the person. However, straying too far from the recommended amount can lead to health issues.

Evidence has shown the genetic, behavioral, and environmental factors also help determine how much sleep you need for the best health and performance outcomes.

Negative Effects of Sleep Deprivation

Not getting enough sleep can impact your health in many ways, including:

• Fatigue, low energy, lack of alertness, and excessive sleepiness
• Mood and depression
• Reduced immunity
• Impaired memory
• High blood pressure
• Neurological disturbances including blurred vision, memory lapses, poor reaction time, and drooping eyelids
• Impaired glucose tolerance, or higher than normal blood sugar levels
• Increased hunger, especially for sweets and snacks, due to altered hormone levels (ghrelin, leptin, and cortisol), which may lead to weight gain
• Elevated stress hormone (evening cortisol) levels
• Abnormal thyroid function and growth hormone secretion
• Lower sex drive
• Premature wrinkling of the skin and dark circles underneath the eyes

In women, researchers found that those who slept less than seven hours per night were more likely to suffer coronary events than those who got eight hours nightly. In children and teens, lack of sleep can cause behavioral problems, impaired learning, poor concentration, and decreased school performance.

How to Sleep Better

1. Make sleep a priority, and treat it as if it were as important as taking medicine.
2. Keep a consistent wake time, including weekends and days off, which helps build a strong desire for sleep throughout wakefulness.
3. Avoid drinking alcohol or caffeine, and eating fried, sugary, or spicy foods before bed.
4. Do a relaxing activity (e.g., a warm bath, reading a book, journaling, meditation) before bedtime.
5. Turn off phones and electronic devices at least one hour before bedtime.
6. Make sure your bedroom is dark and quiet, and block any unpleasant noises with earplugs.
7. Don’t look at the clock if you do wake during the night.
8. Set your thermostat to the optimal sleeping temperature (60-67°F for adults, and 65-70°F for babies and toddlers)
9. Exercise regularly.