What’s the Right Amount of Sleep for You?

Is 8 Hours of Sleep Really the Magic Number?

We’ve all heard the advice: “You need 8 hours of sleep.” But is that truly the best goal for everyone? While 8 hours is often cited as the “ideal” amount of sleep, the reality is much more complex. How much sleep you need depends on several personal factors:

• Your activity levels

• Your metabolism

• The quality of sleep you get

• Your age

• How tired you feel

• The time you go to bed

Let’s break it down:

Sleep isn’t one-size-fits-all. Some people function well with less than 6 hours, while others need more than 9. So, what does your body need?

The Role of Age in Sleep Needs

As we grow, our sleep needs change. Think about it: babies can sleep up to 16 hours a day, but as we get older, we gradually need less. School-age children may need 10-12 hours, while teens often require about 8 hours. Fast-forward to adulthood, and many older adults feel rested with only 5 or 6 hours of sleep.

What Happens to Sleep as We Age?

As we get older, we don’t necessarily need less sleep, but the way we sleep changes. Aging can bring about:

• More frequent awakenings during the night

• Less time spent in deep sleep (which is essential for feeling rested)

• A shift in your sleep schedule, with older adults often waking up earlier, even if they go to bed earlier

These changes can impact how you feel during the day, especially if your new sleep routine doesn’t sync with your work or lifestyle.

Am I Getting Enough Sleep?

You could be getting enough sleep in terms of hours, but still not feel rested. Quality matters too. When evaluating your sleep, ask yourself:

• Do I wake up multiple times during the night?

• How long does it take me to fall asleep?

• Do I feel refreshed when I wake up?

These questions point to sleep quality, which is just as important as quantity. There are four stages of sleep, and each one serves a different purpose in helping your body and brain recover. If you wake up too often, you might miss out on important stages like deep sleep, leading to that groggy feeling in the morning.

How Do You Know If You’re Getting Enough Sleep?

The bottom line is simple: If you feel rested and can function well during the day, you’re probably getting the right amount of sleep. The exact number of hours doesn’t matter as much as how you feel. Keep track of how you feel in the morning and throughout the day to get a sense of what works best for you.

Your Sleep Position Matters: Ergonomics for Better Sleep

Just as you think about posture during your workday, it’s just as important to consider your sleep posture. Proper sleep ergonomics help your body rest more comfortably and can reduce strain on muscles and joints. Here are some tips for improving your sleep position:

• For Back Sleepers: Use a small pillow to fill the space between your neck and the mattress. Adding a pillow under your knees can reduce pressure on your lower back.

• For Side Sleepers: You’ll need two pillows—one for your head and one between your knees. This helps maintain proper spine alignment.

• For Stomach Sleepers: This is the trickiest position, as it can put a lot of strain on your neck. Try using a very small pillow or no pillow at all to keep your neck aligned with your spine.

• The Right Mattress: Make sure your mattress is firm enough to support your back, but not so hard that it causes discomfort. Firmness needs also vary depending on your sleeping position—stomach sleepers tend to need firmer mattresses than side or back sleepers.

Your Sleep Environment Matters Too

Your bedroom setup plays a big role in sleep quality. A quiet, cool, and dark environment can help improve your chances of falling asleep quickly and staying asleep. Keep your room tidy and minimize distractions for better rest.

It’s Not About the Number. It’s About How You Feel

There’s no universal “magic number” when it comes to sleep. Instead of chasing 8 hours, focus on what helps you feel alert, rested, and balanced. By tuning into your body, optimizing your sleep setup, and understanding how your needs shift over time, you can build a routine that works for you—whether that’s 6, 8, or even 9 hours a night.