Written by Feather & Black
Last Modified 22 August 2024 |
First Added 23 August 2024
The Secrets to Serene Slumber: How Much Sleep Do I Need?
Sleep is a fundamental human need, greatly required not only to enhance our physical wellbeing but also to support positive mental health. As you drift into peaceful slumber, your body repairs cells and replenishes energy stores, while your brain processes the day’s memories and undergoes crucial restoration for healthy cognitive function. It’s a deeply personal experience, which renders the question “how much sleep do I need?” a little difficult to answer with a one-size-fits-all solution.
As we seek the holy grail of the perfect night’s sleep, we must consider various influencing factors such as age, lifestyle and the environment we create in our bedroom sanctuary. It’s essential to recognise that while quantity is significant, the quality of the rest we get is of equal prominence.
Explore our expert guidance on how much sleep you need, discover the different stages of the sleep cycle and learn the gentle practices you can embrace to enable truly recuperative rest.
The basics of sleep
In the hustle and bustle of busy everyday life, it’s easy to allow sleep to slip down the list of priorities as we strive for peak productivity and efficiency. Yet sacrificing the vital respite and replenishment that our minds and bodies need can be counterintuitive, preventing us from reaching our true potential. By carving out the time for the right amount of sleep, you can awake each morning with boundless energy, revitalised and more able to fully embrace the opportunities of the day.
The Sleep Foundation recommends that while most healthy adults need at least seven hours sleep per night, how much sleep you really need will vary depending on your individual needs and circumstances, such as your age, daily activity level and overall health. As a guiding principle, the following amount of sleep is optimal for each age group:
| Infants (newborn-12 months) | 12-16 hours |
| Toddlers (1-2 years): | 11-14 hours |
| Pre-schoolers (3-5 years): | 10-13 hours |
| Young children (6-13 years): | 9-12 hours |
| Teenagers (14-17 years): | 8-10 hours |
| Adults (over 18): | 7-9 hours |
Beyond this guidance, it’s essential to understand your body’s rhythm, discovering what works for you and how much sleep you need as an individual to ensure you’re able to enjoy life to the full. You may prefer to drift off early and rise with the sun following a full nine hours of sleep, or perhaps you relish a long, relaxing evening and thrive on just seven hour’s rest. The key is to listen to your body, and if you wake feeling lethargic rather than refreshed, allow for more sleep in your daily routine.
What is a sleep cycle?
The quality of our sleep isn’t only about the number of hours we spend dozing; it’s also about the stages of sleep our bodies cycle through in one night. As you snuggle down in bed and your body begins to relax, it may feel as though your mind is settling too, when in fact your brain is undergoing complex changes in activity known as sleep cycles. These cycles are at the heart of achieving a good night’s rest, so you feel rejuvenated and full of vitality the following day.
There are four stages in a single sleep cycle, with each stage playing a crucial role in allowing your body and mind to recuperate and regulate overnight. A full cycle lasts approximately 1.5 hours and during a full, undisturbed night’s sleep, we can journey through the full cycle five to six times. The four stages of a sleep cycle include three NREM (non-rapid eye movement) phases and one REM (rapid eye movement) period, which is the deeper sleep during which we dream:
| NREM 1 | Our breathing slows as our body muscles relax and we doze into light sleep. |
| NREM 2 | Heart rate slows down as our bodies enter a more subdued state and our brains begin to process information and organise memories. |
| NREM 3 | We enter deep sleep as our bodies become completely relaxed, enabling cell regeneration, tissue repair and strengthening of the immune system. |
| REM | Extremely deep sleep where our bodies enter a state of temporary paralysis and brain activity is at its height, essential for healthy cognitive function. |
Disturbances to the harmonious flow of your sleep cycles can impact your overall wellbeing, leaving you feeling mentally and physically drained and leading to potential health problems over time. If you find yourself tossing and turning or waking often throughout the night, there are gentle steps you can take to calm these interruptions and invite peace and tranquillity back into your nights.
The perfect night’s sleep
Enabling the perfect night's sleep is a personal journey, but with a deeper understanding of our sleep needs and the stages of the sleep cycle, we can carefully consider the external influences that profoundly affect our ability to achieve rejuvenating rest. By weaving simple practices into your daily routine and refining your sleep environment, you can drift into deep, dream-filled slumber with ease, paving the way to reaching your full potential in everyday life.
Embrace outdoor exercise
Daily movement in natural sunlight can work wonders for your wellbeing, regulating your internal body clock, reducing stress and anxiety, and improving the quality of your sleep. A combination of regular exercise and good sleep is key to improving and maintaining your physical and mental health.
Settle into a rhythm
A consistent sleep schedule, where you gently drift to sleep and awaken at the same time each day, creates a harmonious rhythm. This makes it easier to fall asleep in the evening and rise naturally in the morning. Choose a bedtime that allows for the optimal 7-9 hours of rest, allowing your body the time it needs to fully recharge.
Nourish your body
Be mindful of the food and drink you consume in the hours before going to bed. Caffeine and alcohol close to bedtime can hinder the quality of your sleep, whereas calming drinks such as herbal teas can aid peaceful rest. Eating a heavy meal too late in the evening may also disturb the stages of your sleep cycle, so it’s wise to choose only lighter sustenance before bed.
Indulge in bedtime rituals
As evening falls, engage in a calming ritual that soothes your senses and prepares your body and mind for rest. You may prefer a gentle yoga session, a warm bath, quiet meditation or curling up with a good book. Consider keeping the blue light of electronic devices at bay in the hour before bedtime, instead bathing your bedroom in the ambient glow of soft, warm lighting.
Create a calming bedroom
Curating a calming ambience in your bedroom retreat inspires serenity and peace of mind, enabling you to wind down after a busy day and gently prepare for rest. Infuse your bedroom décor with soothing, neutral shades that evoke tranquillity and invest in beautiful bedroom furniture that discreetly conceals any clutter or mess, allowing your mind to focus solely on relaxation.
Craft a sleep sanctuary
One of the most significant elements of enabling deep and restorative sleep is crafting the perfect sanctuary to suit your personal needs. Lay the foundations for a cosy and comfortable bed with our expert guidance on the benefits of a new mattress, how to select the right duvet and pillows, and why beautifully soft cotton sheets can improve the quality of your sleep.
Improve your sleep with Feather & Black
As you begin your personal journey to discover how much sleep you need, explore our carefully curated collections of stylish bedroom furniture, premium bedding and beautiful bed linen to create a bedroom retreat that cradles you in comfort and guides you gently into blissful slumber.
Taking the time to slow down amidst life's chaos and listen to your body's needs can be a precious gift, allowing you to place priority on sleep and experience the profound influence that quality rest can have on your everyday. Embrace the power of deep, restorative sleep to pave the way to enhanced physical and mental wellbeing and a life filled with energy, clarity, resilience and success.