www.everydayhealth.com Open in urlscan Pro
2.22.50.201  Public Scan

Form analysis
2 forms found in the DOM

<form class="newsletter-sign-up__form" novalidate="">
  <div class="newsletter-sign-up__form-fields"><label id="nlsl-3189" for="nlsi-3189" class="newsletter-sign-up__form-label">Enter your email</label>
    <div class="newsletter-sign-up__form-input-wrapper">
      <div class="newsletter-sign-up__form-input-value-wrapper"><input class="newsletter-sign-up__form-input" id="nlsi-3189" aria-labelledby="nlsl-3189" placeholder="Enter your email"><input class="newsletter-sign-up__form-meta"></div>
    </div><button type="submit" class="newsletter-sign-up__form-button edh-btn edh-btn--md edh-btn--secondary edh-btn--regular">Subscribe</button>
  </div>
</form>

<form class="newsletter-sign-up__form" novalidate="">
  <div class="newsletter-sign-up__form-fields"><label id="nlsl-91" for="nlsi-91" class="newsletter-sign-up__form-label">Enter your email</label>
    <div class="newsletter-sign-up__form-input-wrapper">
      <div class="newsletter-sign-up__form-input-value-wrapper"><input type="text" value="" class="newsletter-sign-up__form-input" id="nlsi-91" aria-labelledby="nlsl-91" placeholder="Enter your email"><input type="text" value=""
          class="newsletter-sign-up__form-meta"></div>
    </div><button type="submit" class="newsletter-sign-up__form-button edh-btn edh-btn--md edh-btn--secondary edh-btn--regular">Subscribe</button>
  </div>
</form>

Text Content

Menu

NewslettersSearch
Health Conditions A-Z
Wellness & Self-Care
News
Product Reviews
Find a Doctor
Tools & Resources
About Us


SLEEP HEALTH & HYGIENE

 * Overview
 * How Much Sleep Do You Need?
 * Sleep Cycles & Stages

FacebookTwitterPinterest
Copy Link


HOW MUCH SLEEP DO YOU REALLY NEED EACH NIGHT?

By
Clare Kittredge
Medically Reviewed
by
Daniel Barone, MD
Updated on March 3, 2024
 * Sleep Needs and Age
 * Sleep Needs and Gender


FacebookTwitterPinterest
Copy Link

Teenagers need 8 to 10 hours of sleep, while adults should get 7 to 9
hours.Adobe Stock
Sure, you’re eating your vegetables and fruits and squeezing in at least 30
minutes of exercise a day, but are you getting enough sleep, too? The National
Sleep Foundation’s sleep recommendations may make you think twice about skimping
on essential shut-eye.

[1]

 Sleep is key to your physical health and emotional vitality, but just how many
hours of sleep you need depends on your age and stage of development.

“Sleep is important for mental function: alertness, memory consolidation, mood
regulation, and physical health,” says Phyllis C. Zee, MD, PhD, a professor of
neurology and the director of the sleep disorders center at Northwestern
University Feinberg School of Medicine in Chicago.

Too few hours of sleep or poor sleep can pave the way to myriad emotional and
physical problems, from diabetes to obesity, explains Dr. Zee. 

“In fact, data shows that with sleep loss, there are changes in the way the body
handles glucose, which could lead to a state of insulin
resistance (prediabetes),” says Zee.

[2]

“There is also evidence that lack of sleep alters appetite regulation, which may
lead to overeating or food choices that can also contribute to obesity or being
overweight.”

[3]


MOST RECENT IN SLEEP


HOW A DARKER BEDROOM COULD HELP PREVENT TYPE 2 DIABETES


CAN DRINKING WATER (OR NOT DRINKING ENOUGH) AFFECT YOUR SLEEP?


IS SLEEPING ON YOUR SIDE CAUSING SHOULDER PAIN?


THE SIDE SLEEPER’S GUIDE TO A GOOD NIGHT’S SLEEP

See all in Sleep Health & Hygiene


YOUR SLEEP NEEDS WILL CHANGE OVER THE YEARS

How much sleep you need to stay healthy, alert, and active depends on your age
and varies from person to person. Most adults need at least seven hours of sleep
each night.

The National Sleep Foundation (NSF) and a panel of 18 experts combed through
more than 300 studies to identify the ideal amount of time a person needs to
sleep per day according to their age. They made the following recommendations:

[1]

 * Newborns (0 to 3 months): 14 to 17 hours of sleep
 * Infants (4 to 11 months): 12 to 15 hours of sleep
 * Toddlers (1 to 2 years): 11 to 14 hours of sleep
 * Preschoolers (3 to 5 years): 10 to 13 hours of sleep
 * School-age children (6 to 13 years): 9 to 11 hours of sleep
 * Teenagers (14 to 17 years): 8 to 10 hours of sleep
 * Young adults (18 to 25 years): 7 to 9 hours of sleep
 * Adults (26 to 64 years): 7 to 9 hours of sleep
 * Older adults (65 years or older): 7 to 8 hours of sleep




GENDER TENDS TO AFFECT OUR SLEEP PATTERNS

Although there’s no difference in the sleep recommendations for men and women,
gender can indeed affect sleep needs and patterns.


On the whole, women tend to need more sleep than men, and they are diagnosed
with sleep disorders more often than men. For example, women are 40 percent more
likely to have insomnia than men, and women are nearly twice as likely to
grapple with anxiety and depression — conditions that are both tied to insomnia.

[4]

Bear in mind that women also encounter other gender-specific factors that tamper
with their sleep, including hormonal changes related to menstruation and
menopause, and pregnancy and postpartum health. These life stages can trigger
sleep issues — including obstructive sleep apnea and restless legs syndrome —
and medical problems like arthritis, back pain, and fibromyalgia.

[5]

Research suggests that during pregnancy, restless legs syndrome is one of the
most common movement disorders diagnosed in the third trimester, with the
symptoms tapering off after delivery. It causes an unpleasant sensation in your
legs coupled with an uncontrollable urge to get up and move, with symptoms
flaring up during bedtime.

[6]

On the other hand, men have higher rates of heart disease and chronic lung
problems, which can affect their sleep, too. Statistics show that men are also
more likely than women to drink excessively.

[7]

Bear in mind that alcohol affects the sleep cycle — while it may help to lull
you into slumber, when your body starts to metabolize it, the sedative effect
wears off. This, in turn, disrupts your sleep cycle and prevents deep sleep from
occurring.

[8]

Snoring is another factor that may prevent you from getting the rest you need.
It’s a sign your airflow is blocked or restricted; it may disrupt your breathing
and stir you awake.

[9]

Nearly 90 million of us snore to some degree at night, with men being more
likely to snore than women.

[10]

Men often have air passages that are narrower than women’s, which results in
more night noise as the breath is forced through a smaller opening. (Snoring is
a symptom of sleep apnea, a common but serious sleep disorder that can interfere
with breathing during sleep. If you snore, it’s a good idea to ask your doctor
if you should be screened.)
Both women and men can improve their nighttime rest quality by adopting a few
sleep best practices. These include adhering to the same wake and sleep
schedule every day, powering down electronics at least an hour before bed, and
keeping the room you snooze in on the cool side (between 60 and 67 degrees is
ideal).

[11]

 And do stick to a relaxing routine before bed, such as a warm bath, a light
snack, or quiet reading before you snuggle in.
Not sure if you’re getting the right amount of sleep? Sleep is a topic you
should discuss with your doctor — whether you’re getting enough of it or not
(your doctor should be bringing it up, just as they should ask about exercise
and eating patterns).

[12]

If you’re having trouble sleeping, keep a sleep diary for about a week so you
can share those details with your doctor. It will help them get an accurate
picture of what your sleep complaints are and figure out the best next steps to
address them.

Additional reporting by Carmen Chai.

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its
content, outlined in our editorial policy. We use only trustworthy sources,
including peer-reviewed studies, board-certified medical experts, patients with
lived experience, and information from top institutions.

SOURCES

 1.  Hirshkowitz M et al. National Sleep Foundation’s Sleep Time Duration
     Recommendations: Methodology and Results Summary. Sleep Health. March 2015.
 2.  Rafalson L et al. Short Sleep Duration Is Associated With the Development
     of Impaired Fasting Glucose: The Western New York Health Study. Annals of
     Epidemiology. December 2010.
 3.  St-Onge MP et al. Short Sleep Duration Increases Energy Intakes but Does
     Not Change Energy Expenditure in Normal-Weight Individuals. The American
     Journal of Clinical Nutrition. August 2011.
 4.  Pacheco D et al. Do Women Sleep More Than Men? Sleep Foundation. August 1,
     2023.
 5.  Suni E et al. How Is Sleep Different for Men and Women? Sleep Foundation.
     March 7, 2023.
 6.  Darvishi N et al. The Prevalence of Restless Legs Syndrome/Willis-Ekbom
     Disease (RLS/WED) in the Third Trimester of Pregnancy: A Systematic Review.
     BMC Neurology. April 13, 2020.
 7.  Excessive Alcohol Use Is a Risk to Men’s Health. Centers for Disease
     Control and Prevention. February 29, 2024.
 8.  Why You Should Limit Alcohol Before Bed for Better Sleep. Cleveland Clinic.
     June 16, 2020.
 9.  Pacheco A. Snoring: Harmless or Dangerous? Sleep Foundation. February 16,
     2024.
 10. Deshong A. Snoring. SleepDoctor.com. January 18, 2024.
 11. Breus M. What Is the Best Temperature for Sleep? SleepDoctor.com. February
     21, 2024.
 12. Pacheco D. How to Talk to Your Doctor About Your Sleep. Sleep Foundation.
     December 21, 2023.

Show Less
NEWSLETTERS
Sign up for our Healthy Living Newsletter!
Enter your email

Subscribe

By subscribing you agree to the Terms of Use and Privacy Policy.

The Latest in Sleep Health & Hygiene
How a Darker Bedroom Could Help Prevent Type 2 Diabetes

Limiting light exposure at night may reduce the risk of type 2 diabetes, new
research suggests. Avoiding bright nighttime light could aid metabolic health...

By Hilary MachtJuly 9, 2024
Can Drinking Water (or Not Drinking Enough) Affect Your Sleep?

While dehydration can disrupt sleep in a number of ways, drinking too much water
before bed can be disruptive too. Here’s what you should know.

By Leah GrothJune 6, 2024
Is Sleeping on Your Side Causing Shoulder Pain?

If you’ve experienced shoulder pain from sleeping on your side, here’s what you
need to know.

By Christine ByrneMay 23, 2024
The Side Sleeper’s Guide to a Good Night’s Sleep

There are several benefits and a few drawbacks to being a side sleeper. Here’s
what you need to know.

By Christine ByrneMay 23, 2024
The 10 Best Sheets, Tested and Reviewed

Find the best sheets for sleep, from the best Egyptian cotton to the best sheets
for hot sleepers, all tested and reviewed.

By Linda ChildersMay 23, 2024
Which Side Should You Sleep On?

Side sleeping is linked to several health benefits, and sometimes it may matter
which side you choose.

By Christine ByrneMay 21, 2024
Everyday Health Sleep Twitter Chat: Experts’ Tips on Overcoming Sleep Disruptors

Experts shared their top tips for what to do when daily stressors get in the way
of good sleep, when to use sleep trackers, and what a healthy morning...

By Christine ByrneApril 26, 2024
Is It Healthy to Sleep Naked? 5 Benefits to Know About

Experts say sleeping in the nude could improve your shut-eye and emotional
connection with your bed partner, and has some pluses for reproductive health...

By Moira LawlerApril 22, 2024
Certain Sleeping Patterns Linked to Greater Disease Risk

Certain sleeping styles appear to increase the odds of developing heart disease,
diabetes, or cancer, according to new research.

By Becky UphamApril 10, 2024
7 Best Pillows for Side Sleepers, According to Testing and Sleep Experts

Tired (ha!) of sleeping poorly? We found the 7 best pillows for side sleepers
through rigorous testing, and with the help of doctors and sleep experts...

By Caroline LubinskyApril 8, 2024
See All



Wellness inspired. Wellness enabled.
FacebookTwitterInstagramPinterestYoutubeTikTok
 * About Us
 * Privacy Policy
 * Editorial Policy
 * Terms of Use
 * Meet Our Health Expert Network
 * Consumer Health Data Privacy Policy
 * Careers
 * Accessibility Statement
 * Do Not Sell My Personal Information
 * Contact Us
 * Health Hubs
 * Drugs & Supplements
 * Popular Topics
 * Sitemap
 * AdChoices

NEWSLETTERS
Get the best in health and wellness
Enter your email

Subscribe

By subscribing you agree to the Terms of Use and Privacy Policy.

A PROPERTY OFEHGLogo
More From Everyday Health: Castle Connolly Top DoctorsDailyOMDiabetes
DailyEveryday Health CareMigraine Again
Everyday Health supports Group Black and its mission to increase greater
diversity in media voices and media ownership.
© 1996-2024 Everyday Health, Inc., a Ziff Davis company. All rights reserved.
Everyday Health is among the federally registered trademarks of Everyday Health,
Inc. and may not be used by third parties without explicit permission.All
information on the Everyday Health website is for informational purposes only,
and is not intended to be used for medical advice, diagnosis, or treatment. For
more details, see Everyday Health's Terms of Use.
Badges
Ovarian CancerProstate CancerMacular DegenerationHigh CholesterolHair
LossBipolar DisorderBreast CancerPsoriatic ArthritisHepatitis
CHypertensionCOPDCelebrity Health & WellnessIBSHypothyroidismUlcerative
ColitisExocrine Pancreatic InsufficiencyParkinson's DiseaseAnkylosing
SpondylitisADHDHIV/AIDSAsthmaPsoriasisHeart FailureAnxiety
DisordersStressMigraineMenopauseType 2 DiabetesRheumatoid ArthritisLung
CancerEczemaEndometriosisMultiple SclerosisWeight LossAtrial
FibrillationAlzheimer's DiseaseCrohn's Disease




WE CARE ABOUT YOUR PRIVACY

If you consent, we and our 842 partners can store and access personal
information on your device to provide a more personalised browsing experience.
This is accomplished through processing personal data collected from browsing
data stored in cookies. You can provide/withdraw consent and object to
processing based on a legitimate interest at any time by clicking on the ‘Manage
Preferences’ button.Our Privacy Policy
The personal information may include health and medical condition interest.


WE AND OUR PARTNERS PROCESS DATA TO PROVIDE:

Store and/or access information on a device. Personalised advertising and
content, advertising and content measurement, audience research and services
development. List of Partners (vendors)

Reject All I Accept
Show Purposes