How Much Sleep Do You Need To Be Productive?
Sleep is essential for everyone, regardless of how old you are. According to science and research, there are several benefits of sleep. It helps you improve your mood, reduce stress, and restore your mind to a balanced state. Sleep boosts your immune system and helps your body recover. Best of all, sleeping enables you to improve your attention and increases productivity so you can get work done! So, how much sleep do you need to stay sane and healthy?
How Much Sleep Do You Need By Age?
The National Sleep Foundation guidelines say that healthy adults require seven to nine hours of sleep to have a healthy and active body. Toddlers, young kids, and teenagers need more than adults to enable better development and growth. However, over 65 years, people need about the same to less sleep than adults every day.
The National Sleep Foundation summoned a panel of 18 experts from the fields of medicine and science to determine how much sleep people need by age. The experts reviewed numerous validated research regarding sleep duration and its health outcomes like depressions, cardiovascular disease, diabetes, and pain. The panel recommended the following amounts of sleep for these specific age groups:
| Age Group | Age Range | Recommendation |
|---|---|---|
| Newborns | 0-3 months | 14-17 hours |
| 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 |
| Young adults | 18-25 years | 7-9 hours |
| Adults | 26-64 years | 7-9 hours |
| Older adults | 65+ years | 7-8 hours |
The above recommendations are guidelines for how much sleep you need by age every night. However, some people may require more, and some can handle less. It depends on the person and their circumstances.
How Much Sleep Do I Need?
The guidelines from The National Sleep Foundation are a rule-of-thumb for how much sleep you need by age. However, sleep is a personal experience and it is up to you to determine how much sleep you need, as it differs from person to person.
The amount of sleep is listed in recommended ranges. For determining the amount of sleep you need, you should consider your daily activities, overall health, and typical sleep routine. And there are a few questions that can help you to figure out how much sleep you need:
- Do you feel healthy, productive, and happy with the amount of sleep you are getting? Do you need more hours of sound sleep to kick it into a higher gear?
- Does your job require you to be productive or alert to perform well? How productive are you in your work during the day?
- Do you feel restless and sleepy while performing your daily activities?
- Do you drink caffeine? How dependent are you on caffeine to stay alert during the day?
- Do you have a physically demanding job or exercise regularly? How active are you during the day?
- Do you have preexisting health conditions? Do you have higher risks of any diseases?
- Do you currently face or have a history of sleep disorders?
Using The National Sleep Foundation’s recommended guideline and the answers to the above questions, experiment with your sleep. When going to bed, give yourself a number and try it out. See how you feel the next day and factor in your daily activities and overall health. Keep adjusting until you figure out what your optimal amount of sleep is.
Make Sleep Your Priority By Improving Your Sleeping Pattern
After setting a sleep goal for the hours of sleep, you should establish a good schedule to follow. Begin by putting the rest on the top of your priority list. This means to budget for the specific number of hours required to get great sleep while balancing your work and social activities. Cutting out some hours of sleep might be tempting but will hurt you in the long-run as sleep is vital to staying healthy physically and mentally.
You and your children can get better rest by incorporating some of the following sleep-related habits and bedroom settings:
- Stick to the same pattern for some time to maintain a balance.
- Practice a relaxing pre-bedtime routine to have sound and healthy sleep.
- Get a mattress that is comfortable and supportive with high-quality bedding and pillows.
- Minimize the distractions caused by sounds and light while optimizing your bedroom aroma and temperature.
- For electronic devices, turn off notifications, turn on the Do-Not-Disturb mode, and put them away before going to bed.
- Avoid consuming caffeine four to six hours before going to bed. Likewise, avoid consuming alcohol about three hours before going to bed. Instantly monitor the routine to keep a balance.
However, the only quantity of sleep does not matter, but the quality also does too. Focus on getting non-interrupted, restorative rest that leaves you. Furthermore, you can enhance your sleep routine to help boost the quality and quantity of sleep that you have.
Sleep Matters
Sleep is a vital element of any human being’s life as a rested brain is a more productive brain. A well-rested person can perform daily activities efficiently and quickly. Having a sound sleep will help you be healthier and achieve whatever you put your mind to.
To learn more about your own sleep, you should check out the National Sleep Foundation Sleep Diary to track your sleeping habits every week. It will provide your insight into your sleeping patterns and needs.
However, if you or a family member is having severe sleep issues or circumstances, consult a doctor or health care professional to determine the cause and sort out your sleep-related issues. You can also get a regular check-up to benefit your overall health.
Next Steps
I hope you learned how much sleep you need to be productive, alert, and feel better. If you have any further questions or need additional help, feel free to comment below or send me an email. Also, if you want more motivational content, you should our posts on productivity quotes.
