How much sleep do we need?

Sleep is essential to us and, for good reason, accounts for about a third of our lives. Whether we wake up refreshed in the morning depends not only on the quality of our sleep, but also on the duration. But how much sleep is actually healthy, and why do we sleep less and less as we age? Here you'll learn how our sleep habits change over the years and how much sleep we really need.

Table of contents

1. Sleep & sleep duration
   
2. How much sleep do we need?
3. Your need for sleep counts
4. Overview: The optimal sleep duration

5. Conclusion

1. Sleep and sleep duration

Sleep determines approximately one-third of our lives. In addition to the actual quality of sleep, the duration of sleep is also crucial for healthy and restful sleep habits. However, we are increasingly foregoing sleep in favor of our social structures. People today sleep around 1.5 hours less than they did 100 years ago, and a study by the Techniker Krankenkasse (Technical Health Insurance) shows that one in four Germans already suffers from sleep deprivation. Whether, on the contrary, we can also sleep too much, you can find out in this articleHowever, how many hours of sleep we really need per night to wake up refreshed varies from person to person and depends on various factors.

The circadian rhythm, also known as the body clock, influences our sleep-wake cycle and determines whether we are more likely to be evening owls (owls) or morning owls (larks). Because our social structures favor an early start to the day, owls in particular often have to forgo important hours of sleep. However, the optimal amount of sleep also changes with age. Babies and toddlers need significantly more sleep than teenagers, and the need for the duration of their nighttime rest period also differs between young and older adults, steadily decreasing with age.

This is because a high level of sleep is particularly important during human development and growth phases. Sleep plays a central role in our mental and physical health, forms the foundation for our performance, and is the most important period for regeneration and repair.

Read herewhat exactly happens during sleep.

And how much sleep do we really need as babies, children, teenagers and adults?

2. How much sleep do we need?

After birth (0 – 11 months)

We need the most sleep at the beginning of our lives, because important developmental processes take place. Growth hormones are released, the immune system is formed, and impressions and information are processed and stored. Newborns therefore sleep up to 17 hours per day and spend a large part of this time in REM sleep. Because sensory impressions have a much stronger effect on babies, the optimal sleep duration in the first eleven months of life is, according to the American National Health Foundation, 12 to 17 hoursSince a newborn baby does not yet have a day-night rhythm, these hours are usually divided into 5 to 6 sleep phases during the day and night.

What else makes up a baby’s sleep, we have explained in this article described.

In childhood (1 – 13 years)

In the first months and years of life, we slowly adapt to the cycle of day and night.Compared to infancy, daytime sleep is reduced, as is the total amount of sleep. Toddlers (up to 2 years old) sleep at best between 11 and 14 hoursWith the increasing renunciation of daytime sleep, children aged 2 to 5 years up to 13 hours Nighttime sleep is recommended. In the following years, the average amount of sleep required decreases steadily and a fixed rhythm without daytime sleep sets in. For children up to the age of 13, a nightly sleep duration of between 9 and 11 hours described as optimal.

Learn more about sleep in childhood here.

In youth (14 – 17 years)

During adolescence, physical development slowly comes to an end, and the need for a lot of sleep gradually decreases. Teenagers still need more sleep than adults. As they become increasingly independent in shaping their day-night rhythm, it becomes clearer which sleep type we belong to. Recommended sleep patterns include: 8 to 10 hours sleep per night.

In adulthood (18 – 64 years)

For adults, a nightly sleep duration of 7 to 9 hours the recommendations. As with younger years, the optimal length of sleep varies depending on sleep type and personal preferences. However, sleep quality is also crucial for a healthy and productive everyday life. Six hours of uninterrupted sleep are significantly more restful than eight hours with several interruptions. We generally have healthy sleep habits when we sleep no fewer than six or more than nine hours over the long term and do not interrupt our nightly rest periods.

In advanced age (from 65 years)

In old age, the average amount of sleep required changes only slightly – approx. 7 to 8 hours are recommended. The idea that older people supposedly sleep less and "escape from bed" is not entirely true. With increasing age, the production of the sleep hormone melatonin decreases, which leads to us waking up more easily, especially in the morning hours. In addition, older people are more likely to suffer from illnesses and take more medication. Both of these factors influence the quality of sleep and can therefore shorten the amount of sleep we get at night. Furthermore, lack of sleep can be compensated for much more easily in old age by taking naps in the afternoon and afternoon. You can find more tips for healthy sleep in old age at this Read the passage.

3. Your need for sleep counts

Sleep is essential for our development, health, and performance, and for good reason, it takes up a large portion of our lives. The fact that we sleep varying amounts over the years is part of the natural rhythm of our lives and continually adapts to age-specific circumstances. Therefore, the most important thing is to pay attention to your own needs. Ultimately, we only know the optimal amount of sleep for us the next morning when we wake up.

Overview: The optimal sleep duration

Old	Recommended sleep duration
0 – 3 Months	14 – 17 hours
4 – 11 Months	12 – 15 hours
1 – 2 Years	11 – 14 hours
3 – 5 Years	10 – 13 hours
6 – 13 Years	9 – 11 hours
14 – 17 Years	8 – 10 hours
18 – 25 Years	7 – 9 hours
26 – 64 Years	7 – 9 hours
from 65 years	7 – 8 hours

4. Conclusion

• The need for sleep changes over time; we get used to a fixed sleep-wake rhythm and need less sleep as we age.

• Babies and toddlers are in important phases of development and growth and need a lot of sleep (15 – 17 hours), which is spread over day and night.

• Children of kindergarten and primary school age reduce their daytime sleep and, depending on their age, sleep best between 10 and 14 hours.

• Older children and adolescents typically only sleep at night. A daily sleep duration of between 9 and 11 hours is considered optimal.

• Adults are recommended to sleep 7 to 9 hours.

• For seniors, 7 to 8 hours of sleep is considered optimal.

• Ultimately, follow your gut! How long you need to sleep to wake up refreshed depends on you and your feelings.