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How much sleep do you really need?
Most adults need at least seven hours of sleep a night, and children and teenagers need more. Here is what the experts recommend, with simple habits that help, including for shift workers.
How much sleep by age
These are the recommendations of the American Academy of Sleep Medicine, per 24 hours and including naps for young children:
| Age | Recommended sleep |
|---|---|
| Babies (4–12 months) | 12–16 hours |
| Toddlers (1–2 years) | 11–14 hours |
| Pre-school children (3–5 years) | 10–13 hours |
| Children (6–12 years) | 9–12 hours |
| Teenagers (13–18 years) | 8–10 hours |
| Adults (18–60 years) | 7 hours or more |
Habits that help
- Keep regular hours. Going to bed and getting up at similar times, even at weekends, helps your body clock.
- Make the room dark and quiet. Curtains that block light, and earplugs or a fan for steady background sound, can help.
- Keep cool. A fan, open windows where safe, and breathable cotton bedding help on hot nights.
- Watch late caffeine and heavy meals. Tea, coffee, cola and energy drinks can keep you awake for hours.
- Put screens away for a while before bed, and keep your phone from waking you.
- Check your mattress and pillow. If you wake sore or sleep better elsewhere, see our signs it is time to replace your mattress.
If you work night shifts
Guidance for shift workers from the US National Institute for Occupational Safety and Health (NIOSH) includes:
- Go to bed soon after you get home, and sleep for as long as you can.
- Make the room very dark, or wear an eye mask, and block light around windows and doors.
- Block noise with earplugs or a steady background sound, and ask family to avoid disturbing you.
- If you can, take a nap before your shift.
When to see a doctor
If you regularly struggle to fall or stay asleep, snore loudly, stop breathing during sleep or feel very sleepy during the day despite enough time in bed, speak to a doctor.
Want help choosing?
Tell us how you sleep and your bed size, and a Royal Foam advisor will suggest a mattress. You can also try our mattresses at the Kumasi showroom.
Sources
- Watson NF, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015. AASM summary
- Paruthi S, et al. Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine. 2016. AASM news release
- NIOSH. Work schedules: shift work and long hours — tips for sleeping during the day. CDC/NIOSH
