Most adults should aim to get 7 or more hours of uninterrupted sleep each night. Keep reading to learn about habits for getting good sleep and what to do if you find it hard to get enough.
The
13 to 17 years | 8 to 10 hours |
18 to 60 years | 7 or more hours |
61 to 64 years | 7 to 9 hours |
65 years and older | 7 to 8 hours |
Younger children have even greater sleep needs, but they do not have to get all of their sleep at once. Many children reach their sleep goals with the help of naps.
0 to 3 months | 14 to 17 hours |
4 to 12 months | 12 to 16 hours |
1 to 2 years | 11 to 14 hours |
3 to 5 years | 10 to 13 hours |
6 to 12 years | 9 to 12 hours |
Ultimately, each person has unique sleep needs. Certain factors, such as genetics, may
Further, people who get good quality sleep may need a little less sleep than people who frequently wake up or have trouble staying asleep.
Sleep hygiene is a set of habits that, when practiced, may improve your sleep. Here are some
- go to bed and get up at the same time every day
- avoid large meals before bedtime
- avoid drinking alcohol before bedtime
- turn off electronic devices at least 30 minutes before bed
- avoid drinking caffeine in the afternoon and evening
- keep your bedroom quiet, relaxing, and at a cool temperature
- exercise regularly
- maintain a healthy diet
Good quality sleep is defined as
The benefits of good quality sleep
- reducing stress and improving mood
- improving attention and memory
- getting sick less often
- staying at a healthy weight
- improving heart health and metabolism
- decreasing the risk of motor vehicle accidents
Getting good quality sleep can also decrease your risk of chronic conditions,
- type 2 diabetes
- heart disease
- high blood pressure
- stroke
Sleep deprivation has a
- heart disease
- kidney disease
- high blood pressure
- obesity
- depression
It can also cause a variety of issues,
- trouble focusing, learning, and reacting
- difficulty judging emotions and reactions
- feeling frustrated or cranky
If you experience insomnia, you may have difficulty falling or staying asleep. It can also cause you to wake up too early or prevent you from feeling refreshed after you sleep.
Types
Temporary insomnia can be
Some possible causes of insomnia
- genetics and family history
- age, with risk increasing with age
- changing your sleep schedule frequently
- experiencing interruptions to your sleep
- taking long naps
- insufficient exercise
- using caffeine, nicotine, alcohol, or recreational drugs
- using electronic devices too close to bedtime
- menopause
Chronic insomnia occurs for
Treatment
Common treatments for insomnia include:
- Cognitive behavioral therapy (CBT). You’ll work with a therapist to treat underlying mental health issues, such as anxiety or depression.
- Sleep hygiene training. A sleep expert will work with you to establish better sleep practices.
- Treatment for underlying conditions. Your doctor will identify an issue that could be contributing to your sleep problem and seek to treat both conditions.
- Medication. In the short term, some sleep medicines may help ease insomnia symptoms.
The primary goal of insomnia treatment is to help you get to sleep more easily. The secondary goal is to help treat any underlying cause or condition that’s keeping you from getting to sleep.
Sleeping pills
Sleeping pills are designed to help you fall asleep or stay asleep.
However, they can have serious consequences if used long-term, including a risk for dependence. It is important to talk to your doctor before starting any medication, even those that are over-the-counter.
Common OTC sleeping pills help regulate your sleep-wake cycle with low doses of
Prescription sleeping pills may cause dependency issues. That’s why you should work closely with your doctor and use them only as long as needed.
These medicines
- Benzodiazepine receptors agonists, such as zolpidem, zaleplon,and eszopiclone
- Melatonin receptor agonists, such as ramelteon
- Orexin receptor antagonists, such as suvorexant, daridorexant, and lemborexant
- Benzodiazepines, such as temazepam and triazolam
- Antidepressants, such as low-dose doxepin
Natural sleep aids
Some people with sleep deprivation may want to steer clear of medicines and use alternative treatments to help get some shut-eye. These include:
- Melatonin: Melatonin is a hormone that helps
regulate your body’s sleep-wake cycleTrusted Source . It’s available as a dietary supplement. - Valerian: Valerian is another natural sleep aid. It’s extracted from a plant and sold as a dietary supplement. However, research into its effects on insomnia isn’t conclusive.
- Lavender: Lavender aromatherapy is used as a sleep aid. Extracts may be used as a supplement.
Therapy
CBT is considered a first-line treatment for some sleep disturbances, including insomnia.
If you have trouble falling and staying asleep, talking with a therapist may help. The two of you will work together to identify and correct invasive thought patterns or ideas that could be preventing you from getting restful sleep.
Guided meditation
Meditation is the practice of focusing the mind on a thought or objective, such as reducing stress or relaxing.
People new to meditation may find that the practice helps them learn to relax and rest. As a result, sleep may become easier and more restful.
Guided meditations are typically performed by therapists or other practitioners trained in proper techniques. These instructions may be available on tapes or podcasts, apps, or videos. You can also take classes from instructors.
For some, sleep comes as naturally as blinking or breathing. For others, getting enough quality sleep is a major challenge that requires lifestyle changes or medical intervention.
There are numerous reasons for sleep problems, ranging from short-term stressors to serious, long-term sleep disorders. If you have chronic sleep problems, talk to your doctor about finding a solution.
Kimberly Holland is a health, lifestyle, and food writer and editor based in Birmingham, Alabama. In addition to Healthline, her work has appeared in Cooking Light/CookingLight.com, EatingWell.com, Health/Health.com, CoastalLiving.com, Sharecare, LifeScript, RealAge, RedShift/Autodesk, and other national and regional outlets. When not organizing her books and clothes by color, Holland enjoys toying with new kitchen gadgets, feeding her friends all her cooking experiments, and documenting it on Instagram.