How Much Sleep Do I Need?

In India, where the hustle never seems to stop, sleep is often neglected. But here’s a wake-up call: only 27% of Indians say they get good sleep every night. Stress from work affects 42% of people, and 39% of perimenopausal women struggle with sleep apnea. The lack of proper sleep is a common issue.

So, how much sleep do you need? Most adults need 7-9 hours of sleep, but it can change depending on age, lifestyle, and stress levels. In this article, we’ll help you determine how much sleep you should get and why getting the right amount of sleep is important.

How Many Hours of Sleep Do You Need?

How much sleep you need depends on your age, lifestyle, and health. The general rule is simple: the younger you are, the more sleep you need. Babies and children need a lot more sleep than adults. But as you age, you might need slightly less sleep. However, adults still can’t skip sleep. Getting enough sleep helps you stay focused, healthy, and energetic.

Recommended Hours of Sleep by Age

Here's a sleep chart by age to help you understand how many hours of sleep you need based on your age:

Age Group	Age	Recommended Hours of Sleep
Newborns	0-3 months	14-17 hours
Infants	4-12 months	12-16 hours
Toddlers	1-2 years	11-14 hours
Preschoolers	3-5 years	10-13 hours
School-aged Children	6-12 years	9-12 hours
Teenagers	13-17 years	8-10 hours
Younger Adults	19-24 years	7-9 hours
Adults	25-64 years	7-9 hours
Older Adults	65+ years	7-8 hours

Factors That Affect Your Sleep Needs

It’s not just your age that affects how much sleep you need. Factors like your mattress, pillow, and daily routine also play a big role. Stress, a busy job, or an active lifestyle can increase your need for sleep. For example, if you’re an athlete or have a physically demanding job, you’ll likely need more sleep than someone who works at a desk all day.

Here are some key factors that constantly impact how much sleep you need:

1. Age
2. Lifestyle
3. Stress
4. Illness
5. Diet
6. Medications
7. Mental Health
8. Sleep Quality
9. Pregnancy
10. Work Schedule
11. Environment

Here’s a simple table to help you figure out which factors can make you need more or less sleep:

Factors	More Sleep Needed	Less Sleep Needed
Age	Babies, toddlers, teens	Older adults
Lifestyle	High physical activity, athletes	Sedentary lifestyle, low activity
Stress	High-stress levels	Low stress, balanced life
Illness	Sick, recovering from illness	Healthy
Diet	Heavy meals, poor diet	Balanced, light meals
Mental Health	Anxiety, depression	Stable mental health
Sleep Quality	Poor sleep quality, frequent waking	Deep, restful sleep
Pregnancy	Pregnant women (first and third trimesters)	Not pregnant
Work Schedule	Night shift, irregular hours	Regular, daytime schedule
Environment	Noisy, uncomfortable sleep environment	Quiet, comfortable bedroom

Why Getting Enough Sleep Is Important?

Sleep is vital for almost every part of your body. When you get enough rest, your brain functions better, your mood improves, and your body recovers to stay healthy. Without enough sleep, your brain slows down, you feel more irritable, and your risk of developing diseases like heart problems and diabetes increases.

The benefits of good sleep include:

• Better memory and concentration
• Stronger immune system
• Healthier heart
• Balanced hormones (helping with weight control)
• Improved mood and energy

Is 7 Hours of Sleep Enough?

Experts recommend adults aged 18 to 64 sleep between 7 and 9 hours each night. So yes, 7 hours of sleep can be enough for most adults. However, if you feel tired or groggy during the day, you may need 8 to 9 hours. Teenagers need 8-10 hours, while older adults (65+) should aim for 7-8 hours of sleep.

Getting less than 7 hours of sleep regularly can lead to problems with focus, memory, and mood. It also increases the risk of serious health issues like heart disease.

Sleep Deprivation

Sleep deprivation occurs when you don't get enough sleep. Staying up late, waking up too early, waking up during the night, or dealing with issues like insomnia or sleep apnea can all lead to sleep deprivation.

For instance, if you need 8 hours of sleep but only get 5 hours for several nights, you are sleep-deprived. As a result, you may feel tired, struggle to focus, and become easily irritated.

A low-quality mattress is a major cause of poor sleep. Our Flo Ergo™ mattress can help you sleep better. It provides soft ergonomic support for better comfort and uninterrupted rest.

Sleep Deprivation Symptoms

When you’re sleep-deprived, even though you might think you’re doing fine with less sleep, your body and mind are likely suffering. Recognizing sleep deprivation symptoms is important before it leads to bigger health issues.

Here are common signs of sleep deprivation:

• Feeling tired all the time
• Trouble focusing
• Mood swings or irritability
• Forgetfulness
• Yawning often
• Slow reactions
• Falling asleep during the day
• Dark circles under your eyes
• Feeling lightheaded or dizzy
• Getting sick frequently
• Increased hunger and cravings
• Headaches
• Difficulty making decisions

Ignoring these symptoms can lead to serious health problems. Investing in a good mattress that caters to your individual needs, like our Flo Ortho™ mattress provides firm orthopaedic support for your body, helping relieve back and neck pain and giving you longer, undisturbed sleep.

Impact of Sleep Deprivation on Your Health

Sleep deprivation has a serious effect on your body and mind. It isn’t just about feeling tired, it can harm your health, both physically and mentally.

Physical Impact

1. Weakened immune system
2. Higher chance of getting infections like colds or flu
3. Increased risk of heart disease
4. High blood pressure
5. Weight gain due to hormonal imbalance
6. Stronger cravings for unhealthy food
7. Greater risk of type 2 diabetes
8. Disrupted growth and stress hormones

Mental Impact

1. Trouble thinking or focusing
2. Memory problems
3. Anxiety or depression
4. Difficulty handling stress
5. Mood swings or irritability
6. Less motivation
7. Higher risk of mental health disorders

Daily Functioning Impact

1. Lower work or school performance
2. Increased risk of accidents due to lack of focus
3. Strained relationships because of irritability
4. Less patience with daily challenges

How to Fix Sleep Deprivation

If you’re noticing the signs of sleep deprivation, don’t wait. It's important to address it right away. Start by improving your sleep habits. Here are some simple ways to tackle sleep issues:

At-home Strategies

1. Stick to a regular sleep routine. Go to bed and wake up at the same time every day.
2. Avoid eating large meals before bed.
3. Cut down on caffeine, especially after lunch.
4. Limit screen time (TV, phone, computer) an hour before sleeping.
5. Improve your sleep hygiene and keep your bedroom cool, dark, and quiet.
6. Try relaxation techniques, like deep breathing or meditation, to help you wind down.
7. Exercise regularly, but avoid working out too close to bedtime.
8. Use your bed only for sleep. No working or watching TV in bed.
9. If you take a power nap during the day, keep it short (20-30 minutes).
10. Sleep with your head towards the south or east, the best sleeping direction as per Vastu, to improve restfulness.

Consider investing in a comfortable mattress for better sleep. A king-size mattress is ideal if you and your partner often share the bed with your children. Just be sure to check the king-size bed dimensions to ensure it fits your space before buying.

You can check our Flo Anti-Gravity™ Latex Mattress, which provides a great balance of comfort and support with its 100% natural latex. Its Stress Release™ Technology helps reduce pressure points so you can enjoy a peaceful sleep.

Medical Treatment Options

1. Cognitive Behavioral Therapy for Insomnia (CBT-I)
2. Sleep aids or supplements (always under doctor’s supervision)
3. Treatment for underlying health conditions (sleep apnea, restless legs syndrome, etc.)

Not getting enough sleep will impact your short-term and long-term health. If you have ongoing problems with sleep, it's important to address them or seek medical assistance.

When Should You See a Doctor for Sleep Problems?

Not sure if your sleep habits are normal? Here’s how to figure out if it's time to see a doctor. Many sleep disorders go unnoticed, so it’s important to pay attention to ongoing issues.

Ask yourself these key questions:

• Does it take you more than 30 minutes to fall asleep at least three times a week?
• Do you wake up several times during the night without a clear reason?
• Are you waking up 1-2 hours earlier than planned and can't go back to sleep?
• Do you feel tired or unrefreshed after sleeping for 7-9 hours on most nights?
• Do you snore loudly or wake up gasping for air during sleep?
• Have you ever fallen asleep suddenly during the day, even when you're busy, working, or driving?
• Do you feel tingling or crawling sensations in your legs that make it hard to relax before bed?
• Are you waking up with a headache at least twice a week?
• Are you using sleep aids or medications more than 2-3 times a week?

If you answered "yes" to any of these questions, you may have a sleep disorder like insomnia, sleep apnea, restless leg syndrome, or narcolepsy. Don’t ignore these issues. If left untreated, they can lead to serious health conditions such as heart disease, depression, or diabetes.

If your sleep problems last more than a few weeks, make an appointment with your doctor. They can help find out what's causing your issues and suggest treatment options. Good sleep should leave you feeling refreshed and full of energy—not tired or frustrated.

Common Questions About How Much Sleep You Need

It’s normal to have questions about how much sleep is right for you. We have answered some of the most common concerns people have about sleep requirements.

Is 6 Hours of Sleep Enough?

No, 6 hours is not enough for most people. Most adults need between 7 and 9 hours of sleep to function well. With just 6 hours, you might feel tired, and less focused, and your body won't fully recover. To feel your best, aim for at least 7 hours.

Do Teens Really Need 8-10 Hours of Sleep?

Yes, teenagers need 8-10 hours of sleep every night. Their bodies and minds are still growing, so sleep is very important. Without enough sleep, they might struggle to focus, have mood swings, or even experience health problems. Getting enough sleep helps them feel better and do well in school and other activities.

Can I Catch up on Sleep During the Weekend?

It’s not a good idea to rely on weekends to catch up on missed sleep. It can confuse your body’s natural clock and make it harder to sleep well. You can do it if necessary, but try not to build up "sleep debt" by missing too much sleep regularly. Sleep debt happens when you miss sleep, and it adds up over time.

Is Too Much Sleep Bad for You?

Yes, sleeping too much can also be bad. Oversleeping is linked to headaches, depression, and a higher risk of heart problems. It can also make you feel sluggish during the day. Stick to about 7-9 hours of sleep per night to stay healthy and feel good.

How Do I Know if I’m Getting Enough Sleep?

You’re likely getting enough sleep if you wake up feeling rested and stay alert throughout the day. If you don’t feel tired and can focus without needing naps, you’re probably sleeping enough. If you feel groggy or have trouble concentrating, you may need more sleep at night.

What Happens if I Don’t Get Enough Sleep?

Not getting enough sleep has serious effects on your body and mind. You may feel more tired, less focused, and more irritable. It can also weaken your immune system and increase your risk of getting sick. Over time, chronic sleep deprivation can lead to bigger problems like high blood pressure, diabetes, or even heart disease.

Does Napping Help if You Don’t Sleep Enough at Night?

Yes, short naps can help if you don't get enough sleep at night. A 10 to 30 minute nap can boost your mood and make you feel more awake. However, napping for too long or too late in the day might make it harder to fall asleep at night. Try to nap earlier in the day if needed.