How Many Hours of Sleep Do You Need?

Usually, my alarm rings at 6:00 AM. 

That day I wake up at 6’o clock and off the alarm and going to sleep again for only 5 minutes. After some time I wake up naturally and see the clock.

I’m shocked because it’s been the 7’o clock in the watch. Yes! I’m late that day in my office, and you know the boss’s speech! Hell yeahhhh!

I just thinking whole the day, why it’s been happening and then I realised. On the previous day, I slept at around 1’o clock in the night and maybe the reason why I’m super lazy in the morning at 6’o clock.

It always happens with me, when I wake up in the morning, I think let’s sleep for more 5 minutes only and I ended up 45-50 minutes of more sleep. It’s terrible!

One day, I tried to figure out things, How many hours of sleep human body need! I read tons of blogpost, watch almost every video on this topic and try to figure out by myself.

Every person has a different sleeping pattern. Age is also a major factor in calculating sleeping hours. Let’s face it.

how many hours of sleep do you need

How many hours of sleep do you need?

According to studies, different age people sleep for different hours.

Newborns(0-3 months): 14-17 hours

Infants(4-11 months): 12-15 hours

Toddlers(1-2 years): 11-14 hours

pre-schoolers(3-5 years): 10-13 hours

School Children(6-13 years): 9-11 hours

Teenagers(14-17 years): 8-10 hours

Adults(18-64 years): 7-9 hours

Old Adults(65+): 7-8 hours

For me, between 7-9 hours of sleep is the sweet spot. Nowadays, I’m sleeping for around 7 hours in the night. 

Quality of sleep is also the major factor to find better and relaxed morning. Sometimes, if you sleep for 5-6 hours but without an interception, you can find a relaxed morning next day.

How to fall asleep fast

Many people have a problem, they can’t sleep fast as long as they lay on the bed. There is plenty of reason why you do not fall asleep fast. 

Here are some tips to fall asleep fast in the night:


Almost every people has some kind of stress. Office stress, relationship stress, family stress, business stress, etc. 

But, you are a human dude! Forget everything when you’re going to sleep. Many people remember and thinking about everything that they did throughout the day. That makes you more stressful if your day spends badly.

Try to take as much as low stress and sleep like a little kid in the night. 


Stop overthinking, Yes! I would say. 

Our human mind always running, always thinking. Most of the time we are thinking about the things that we are not experienced yet. 

Live the current moment, don’t think too much about the future and don’t be afraid of the future. You can easily change your future If you want to. So, don’t think too much and sleep well.

Set routine

If you have daily set routine time, then you can easily get fall asleep fast. From today, set the daily accurate time to sleep. 

Complete all the works before 30 minutes of sleeping time. So, your mind get peace, it will help you to fall asleep fast. Try it! 

Avoid heavy dinner

Please go for a light meal at dinner, so your stomach doesn’t fill heavy while you go for bed. If your stomach is full, you get the burps and that effect in your sleep. 

Keep time frame of at least 3 hours between dinner and bedtime. So, the food gets digest and you do not feel heavy while sleeping. 

Darkroom is better for night sleep

Whenever you’re going for bed try to switch off almost every light in the room. You can keep ON a small bulb, but the condition is light of bulb not directly fall into your eyes.

Studies show that, if your room is dark you get better sleep comparative to bright lighted room. 


Meditation is the key to find peace. More you meditate more you became calmer. I personally love meditation. 

Meditation cut down stress, fear, anxiety. So, alternatively, you get better sleep. Just try meditation for at least 2-5 minutes for a month, and check the result by yourself.

Stop using mobile phone or laptop just before bed

In today’s world, we can’t live without our mobile phone. Although I appreciate the technology at the same time, it will directly affect your sleep quality.

Mobile phone screen transmitting blue light to our eyes. The blue light tricks our mind to think it’s day time. So, you don’t get fall asleep fast. Before 1 hour from your bedtime stop using any kind of digital screen device. 

How’s your Mattress

Your mattress plays an important role to get better sleep, after all, you have to sleep for hours and hours on it. 

If your mattress is hard, you get muscle pain or soreness in the morning. So, always select mattress according to your body type and preference. Nowadays, in the market lots of high-quality mattresses are available.

If your mattress is more than 6 years old, then you have to look out for the new mattress for sure.  

Check out the “Best mattresses for you in India”

Check out “The complete Mattress buying guide”

Exercise or yoga

Perform exercise or yoga 5 times a week. It will pump more blood and oxygen into the whole body and also makes you calmer. 

20 minutes of walk before bedtime is most useful to fall asleep fast. 

The bottom line

Every person has a different body, different sleeping style, and different sleeping quality. If you sleep for only 5 hours and you feel fresher the next morning, that’s your suitable time span to sleep.

Focus on the quality of sleep rather than calculate how many hours you slept. 

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