Sleep is an essential component of every person’s overall health and wellbeing. It enables the restoration of our physical body and ensures that our brain functions optimally. According to the National Sleep Foundation, adults aged 18 to 64 should aim for 7 to 9 hours of sleep per night, while older adults aged 65 and over should aim for 7 to 8 hours. However, it is important to note that these are guidelines and individual sleep needs can vary.
Understanding Sleep Cycles and Stages
Sleep isn’t just a block of time when your body shuts off. While you rest, your brains go through cycles of a deep NREM (non-rapid eye movement) and REM (rapid eye movement) sleep throughout the night. An average sleep cycle is about 90 minutes long and each stage has a specific role in your health.
NREM Sleep
NREM sleep consists of three stages, each deeper than the last.
- Stage 1: This is the dozing off period where you can be easily awakened. It lasts for 5 to 10 minutes.
- Stage 2: Your body is preparing for deep sleep. Your heart rate and breathing regulate, and body temperature drops. This stage lasts for about 20 minutes.
- Stage 3: This is the deep sleep stage that’s essential for feeling rested and restored. It is more difficult to be awakened during this stage, and this is when the body repairs muscles and tissues, stimulates growth and development, boosts immune function, and builds energy for the next day.
REM Sleep
REM sleep is the stage where dreams usually occur. Your brain and body become energized and your body’s systems are balanced and restored. This stage is essential for learning, memory, and emotion regulation.
Our Top 5 Sleep Aid Picks
Updated September 2026Nature's Bounty Melatonin Quick Dissolve Tablets, 45 Count, 2-Pack
Best for most people. Quick-dissolve melatonin tablets from a widely stocked brand, taken without water. Two bottles per pack.
- Quick-dissolve tablets
- Melatonin
- 45 count × 2
Best when pain keeps you up. Pairs a pain reliever with a sleep aid in one caplet, for nights when headaches or muscle aches are the real problem.
- Naproxen sodium 220 mg
- Diphenhydramine 25 mg
- Non-habit forming
- 80 caplets
MidNite Sleep Aid Chewable Cherry Tablets, 30 Count, 4-Pack
Best chewable. Cherry-flavoured chewables for occasional sleeplessness, no water needed. Four bottles in the value pack.
- Chewable cherry tablets
- For occasional sleeplessness
- 30 count × 4
NOW Foods Melatonin 5 mg, 180 Veg Capsules, 2-Pack
Best value. High-potency 5 mg veg capsules, 180 to a bottle and two bottles per pack, so one order lasts months.
- 5 mg melatonin
- Veg capsules
- 180 count × 2
Natrol Melatonin 10 mg Gummies, 140 Count
Best gummy. Higher-strength 10 mg strawberry gummies for adults who would rather chew than swallow a pill. About a 70-day supply.
- 10 mg melatonin
- Strawberry gummies
- Drug-free
- 140 count
Factors Affecting Sleep Needs
Although 7 to 9 hours of sleep is a good benchmark for most adults, various factors influence the right amount of sleep for each person. Understanding these can help you identify your ideal sleep duration.
Age
As mentioned, age greatly affects the amount of sleep we need. Infants, children, and teenagers require more sleep than adults to support their rapid mental and physical development. As we age, our sleep patterns tend to shift, with older adults often experiencing changes in their sleep architecture, such as waking up more frequently throughout the night.
Genetics
Some people have genetic predispositions that affect their sleep needs. A small percentage of the population are natural “short sleepers” and feel refreshed with less than the standard 7 to 9 hours, while “long sleepers” may require more than 9 hours to feel at their best.
Lifestyle and Health
Your daily routine and overall health also influence how much sleep you need. Physical exertion, mental stress, and certain health conditions may increase your need for rest. Conversely, a sedentary lifestyle with low levels of physical activity can affect sleep quality and requirements.
Sleep Quality
It’s not just the quantity of sleep that matters, but also the quality. If your sleep is frequently interrupted, you’re likely not getting enough deep sleep, making it necessary to spend a longer total time in bed to meet your sleep needs.
Signs You’re Not Getting Enough Sleep
If you’re not sure whether you’re getting enough rest, there are several indications that you might need more sleep:
- Fatigue and drowsiness throughout the day.
- Difficulty concentrating or remembering.
- Mood swings or feelings of depression.
- Weakened immune system; frequent colds and infections.
- Poor coordination and balance.
- Increased appetite and potential weight gain.
Improving Sleep Quantity and Quality
Achieving the right balance of sleep quantity and quality is key to your overall health. Here are some strategies to improve your sleep:
Establish a Regular Sleep Schedule
Going to bed and waking up at the same time every day, even on weekends, can regulate your internal clock and improve the quality of your sleep.
Create a Restful Environment
Your bedroom should be cool, dark, and quiet. Invest in a comfortable mattress and pillows to support your body correctly.
Limit Exposure to Screens before Bedtime
The blue light emitted by phones, tablets, and computers can interfere with your body’s ability to prepare for sleep.
Be Mindful of Diet and Exercise
Avoid heavy meals, caffeine, and alcohol close to bedtime and try to incorporate regular physical activity into your routine, but not too close to bedtime.
Stress Management and Relaxation Techniques
Practices such as meditation, deep breathing, and yoga can help calm your mind for better sleep.
Sleep Disorders and When to Seek Help
Chronic sleep problems may indicate a sleep disorder. Conditions such as insomnia, sleep apnea, narcolepsy, and restless legs syndrome can significantly impact the amount and quality of sleep you’re getting. If you’ve tried improving your sleep habits without success, or if you’re experiencing symptoms like persistent daytime fatigue, loud snoring, or pauses in breathing during sleep, it’s important to seek medical advice.
Finishing Thoughts
Getting enough sleep is just as important to your health as nutrition and exercise. While 7 to 9 hours a night is a general guideline for adults, paying attention to your body’s response to different amounts of sleep will help you discover your optimal sleep duration. Prioritizing good sleep habits and addressing any sleep problems are crucial steps to ensure that you achieve restful and restorative sleep each night. Remember, while it’s good to aim for a certain number of hours, it’s the quality of sleep that often matters most for your health and wellbeing.
