How Much Sleep Do You Need? Recommended Hours by Age

Sleep isn't wasted time. While you sleep, your brain consolidates memories, your body repairs tissue, and hormones that control appetite, blood sugar and stress are reset. Yet late night screens, long commutes and work pressures mean many Indians get far less than they need.

Recommended sleep by age

These ranges are based on expert recommendations from the US National Sleep Foundation:

Some people do well at the edges of these ranges, but very few adults function at their best on less than 6 hours.

Signs you're not getting enough

• needing an alarm and hitting snooze repeatedly
• feeling sleepy during the day or dozing off in meetings or while travelling
• relying on tea or coffee to get through the afternoon
• irritability, poor concentration and forgetfulness
• craving sugary or fatty food

Why it matters

Ongoing short sleep is linked to:

• weight gain and a higher risk of type 2 diabetes
• high blood pressure and heart disease
• anxiety and depression
• lower immunity and more frequent infections
• road accidents due to drowsy driving

10 tips for better sleep

1. Keep a regular schedule: the same bedtime and wake time, even on weekends.
2. Get morning daylight for 15 to 30 minutes to set your body clock.
3. Make your room dark, quiet and cool. Use curtains, an eye mask or earplugs if needed.
4. Switch off screens 30 to 60 minutes before bed; the light and content keep your brain alert.
5. Limit caffeine after 2 pm. Remember that tea, coffee, colas and chocolate all contain it.
6. Eat dinner earlier, at least 2 to 3 hours before bed: to avoid acidity at night.
7. Avoid alcohol as a sleep aid; it disrupts deep sleep later in the night.
8. Exercise regularly, but not intensely within an hour or two of bed.
9. Build a wind down routine: a warm bath, light reading, prayer or breathing exercises.
10. Don't lie awake for long. If you can't sleep after 20 minutes, get up, do something calm in dim light and return when sleepy.

When to see a doctor

See a doctor if poor sleep lasts more than a few weeks or affects your daytime life, or if you notice:

• loud snoring with gasping or pauses in breathing (possible obstructive sleep apnoea)
• an irresistible urge to move your legs at night
• extreme daytime sleepiness despite enough time in bed

Cognitive behavioural therapy for insomnia (CBT I) is the most effective long term treatment for chronic insomnia: more so than sleeping pills.