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  • Writer's pictureErick Rivas

How Much Sleep Do You Really Need? Unlocking the Secrets of Sleep Quantity

Sleep has always been an essential aspect of our lives. In adults, it helps preserve cognitive function, aids muscular recovery, and rejuvenates the body. However, determining the ideal quantity of sleep necessary can be difficult, leading to a lot of confusion. Is it possible that you could be sleeping too much or too little? What are the adverse effects of sleep deprivation? This blog post will explore the fundamentals of sleep quantity and provide information on determining the ideal sleep duration for your body type and lifestyle.


Hours of Sleep Per Age Category

The National Sleep Foundation recommends distinct measures of sleep depending on one's age. For example, infants need around 12 to14 hours of sleep per day, while teenagers require around 8 to 10 hours. Adults, on the other hand, should strive for 7 to 9 hours of quality sleep per night. Seniors require about the same amount as adults, but their sleep may be more sporadic or interrupted.


Impact of Sleep Duration on Health

Inadequate sleep is linked to serious health concerns such as diabetes, cardiovascular issues, obesity, and depression. If you're someone who gets less than six hours of sleep on a consistent basis, your risk of heart attack, stroke, or any other cardiovascular disease increases significantly. Extended sleep duration, or sleeping for over 9 hours, could be an indication of underlying health problems such as sleep apnea or depression.

Sleeping Duration vs. Sleeping Quality

It's crucial to grasp the distinction between sleep quantity and quality. Sleeping for 8 hours a night doesn't essentially translate to restful sleep. Adults require deep sleep for muscle repair and maintenance, and it is essential that you get high-quality deep sleep. Therefore, individuals who have sleep apnea may struggle with a consistently deep sleep, and as a result, may feel sluggish and fatigued even after 8 hours of sleep.

Factors that Affect Sleep Quantity

A variety of factors could alter the amount of sleep you require. For instance, people who engage in physical activity every day and lead a more active lifestyle may require up to 9 hours of sleep to recover. If you work a demanding job or have a lot of stress in your life, you may require more sleep to recuperate. Additionally, frequent jet lag, sleep apnea, or a noisy sleep area might impact sleep duration.


How Much Sleep Do You Really Need?

Determining the perfect quantity of sleep for each person can be challenging since it varies based on numerous elements and bio-individuality. What may work for you, may not not work for someone else. If you wake up naturally and feel energized throughout the day, you're most likely receiving adequate sleep. On the other hand, if you feel fatigued throughout the day, snore, or require an alarm clock to wake up, you may not be sleeping long enough or getting sufficient rest during the night. If that is the case, experiment with various sleep durations to determine what works best for you. In addition, you may want to consider other lifestyle factors that may be contributing to poor sleep quality and quantity.


Sleep is vital, and everybody needs a different amount for optimal performance and health. Sleeping for longer periods might sometimes signal an underlying condition, yet getting too little quantity of sleep can also have serious effects on your health. As a rule of thumb, shoot to get 7 to 9 hours of sleep each night. Experiment with your sleep duration to find out what works best for you. Stay healthy my friends!


Erick Rivas

Integrative Nutrition Health Coach



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