Did you know that the amount of sleep you need mainly depends on how many sleep cycles you need to feel well-rested? Also, keep in mind that your sleep needs change during your lifetime meaning that you might need less sleep compared to ten years ago, for example. So, how much sleep do you actually need and why is sleep so important? Continue reading below to find out.

Why is Sleep Vital for Health?

The truth is, sleep is critical to your health in numerous ways as it can affect everything from metabolism and mood to brain function. In short, getting a good night’s sleep regularly helps you:

• regulate hormone production that controls metabolism, growth, appetite, and healing.
• improve brain function including focus, concentration, and productivity.
• maintain a healthy immune system
• reduce the risk of heart disease and stroke
• lower the risk for chronic health conditions like hypertension and diabetes
• keep a healthy weight
• boost athletic performance including speed and reaction time
• reduce the risk of depression
• improve sexual function and libido

How Much Sleep Do You Need?

Now that you understand that sleep is crucial for optimal health, it’s time we move on to the amount of sleep you need. As already noted, sleep needs vary throughout your lifetime. So, for example, an infant may need up to 17 hours of sleep per day, whereas an older adult may only need 7 hours of sleep a day.

Plus, the amount of sleep you need may also vary from person to person, even within the same age group. However, the general sleep guidelines can offer a place to start calculating and determining the ideal amount of sleep for optimal health. Here’s the general recommended amount of sleep for different age groups:

• 14 to 17 hours – birth to 3 months
• 12 to 16 hours – 4 to 11 months
• 11 to 14 hours – 1 to 2 years
• 10 to 13 hours – 3 to 5 years
• 9 to 12 hours – 6 to 12 years
• 9 to 10 hours – 13 to 18 years
• 7 to 9 hours – 18 to 64 years
• 7 to 8 hours – 65+ years

To determine the perfect amount of sleep you need per night, you might experiment with different amounts of sleep and track how you feel after waking up. In other words, you might consider keeping a sleep journal where you evaluate your sleep needs by answering the following questions:

• Do I feel rested after 7 hours of sleep, or perhaps I need more?
• Do I feel sleepy during the day or experience daytime drowsiness?
• Do I consume caffeine to keep me awake throughout the day?
• Do I experience any sleep issues throughout the night?
• Has my partner complained about me tossing, turning, snoring, etc.?

These questions may help you evaluate your sleep and your needs and as soon as you identify the perfect amount of sleep you need, start focusing on the time you should go to sleep.

When Should You Go to Sleep?

Namely, for most people, wake-up time remains the same every day, but their bedtime varies depending on numerous factors, such as social life, family obligations, work schedule, etc. Unfortunately, many people overlook the importance of going to bed on time and end up lacking sleep.

Therefore, after determining the specific amount of sleep you need, you should determine when you should go to sleep at night and not let any other activities interfere with your bedtime. That said, organize your time so that any obligations finish before your ideal bedtime.

Finally, calculate your bedtime based on your wake-up time and the amount of sleep you need to function at your best throughout the day and don’t forget to allow 15 minutes to fall asleep. Thus, if you have to get up at 6 a.m. and you need 8 hours of sleep, go to bed at 9:45 p.m.