How much sleep do we need? That differs from person to person. But sleep is a basic need, just like food, water and oxygen.
What the research says
Sleep researcher Allan Rechtschaffen established it long ago: we can go longer without food than without sleep. Randy Gardner stayed awake for eleven days in 1977, with hallucinations and concentration problems as a result.
The guideline
The National Sleep Foundation gives guidelines per age group. Adults aged 18 to 64 need 7 to 9 hours. Those over 65, 7 to 8 hours. Children more.
Not an exact science
It is not an exact science. Health, stress and physical activity play a role too. If you do not feel rested, that is a signal. Signals deserve attention.
Seven tips
Seven tips that make the difference:
- a fixed sleep rhythm, also at the weekend
- a relaxing ritual before bed
- the right temperature without noise
- attention to mattress and duvet
- no alcohol or caffeine in the evening
- screens off
- enough movement during the day